1. Drink water to stay hydrated. Sometimes your body gets its signals crossed and tells you that you’re hungry when you really just need some water. Keep a water bottle with you during the day and drink .
2. Plan out your meals to feel prepared. Create a 7 day meal plan by writing out what you are going to eat for each meal on each day. Spend 1 day a week preparing lunches to take to work or dinners to pop in the oven. Having meals that are already decided will help you avoid worrying about what you are going to eat next.
• Don’t be too hard on yourself if you divert from your meal plan once or twice.
3. Keep junk food out of the house. If you buy things like cookies, chips, and soda, you’re probably going to think about them while they are sitting in your kitchen. Avoid the temptation by only buying healthy foods that may not seem as appealing to you. Create a grocery list before you go shopping and stick to it as much as you can.
- • Processed foods often have more sugar and chemicals in them that makes your body crave them more. Avoiding those foods will help break the cycle of your cravings.
- • You may have “trigger foods,” or foods that you can’t stop thinking about until you eat them. Try to recognize what those are and avoid them completely. Common trigger foods include potato chips, snack cakes, and cookies.
- • Never go to the grocery store while you are hungry. This can cause you to buy unhealthy food that you are craving.
4. Eat more protein to feel fuller. Eating lean protein is an excellent way to stop your cravings by feeling full. Chicken, beef, fish, and beans are all proteins that will take longer to digest, so they will make you feel fuller for longer.
• Eating lean protein also adds to your muscle mass and keeps your blood sugar steady.
- • Avoid eating foods like white bread or baked potatoes, as they digest quickly and will leave you feeling hungry.
5. Add healthy fats to your diet. Your body often craves fat, and for a good reason. Fat helps the body stabilize its cholesterol levels and can improve the health of your heart. Add foods like avocados, walnuts, sunflower seeds, and fish into your diet to satisfy your fat cravings.
• Saturated fats are healthy in moderation, but many foods have too much saturated fats in them. Pizza, cookies, and fast food all have high levels of saturated fats that are harmful to your health.
- • Check the label on your food for trans fat or saturated fat and try to limit the food you eat with those ingredients.
6. Reduce your stress levels with meditation and exercise. If you’re a stress-eater, your thoughts may turn to food whenever you need to calm down. Try to reduce your stress levels with meditation, exercise, and deep-breathing instead of food. Managing your stress in a healthy way is also beneficial to your overall health.
• If you are struggling with managing your stress levels, talk to a mental health professional.
7. Get enough sleep every night. When you’re tired, your body craves caffeine and sugar to give you a boost. Try to get about 8 hours of sleep each night so that you feel rested and awake the next morning. Getting enough sleep each night is also beneficial to your overall health.
• You may need more than 8 hours of sleep a night, especially if you are still growing.
1. Drink water to stay hydrated. Sometimes your body gets its signals crossed and tells you that you’re hungry when you really just need some water. Keep a water bottle with you during the day and drink .
1. 喝水保持水分。有时候你的身体会收到信号，告诉你你饿了，其实你只是需要一些水。白天带上一个水瓶喝。
2. Plan out your meals to feel prepared. Create a 7 day meal plan by writing out what you are going to eat for each meal on each day. Spend 1 day a week preparing lunches to take to work or dinners to pop in the oven. Having meals that are already decided will help you avoid worrying about what you are going to eat next.
2. 计划你的饭菜以备不时之需。制定一个7天的用餐计划，写下你每天每顿饭要吃的东西。每周花一天时间准备午餐，带去上班，或者准备晚餐放进烤箱。吃已经决定好的饭菜可以帮助你避免担心接下来要吃什么。
• Don’t be too hard on yourself if you divert from your meal plan once or twice.
如果你有一两次偏离你的用餐计划，不要对自己太苛刻。
3. Keep junk food out of the house. If you buy things like cookies, chips, and soda, you’re probably going to think about them while they are sitting in your kitchen. Avoid the temptation by only buying healthy foods that may not seem as appealing to you. Create a grocery list before you go shopping and stick to it as much as you can.
3. 把垃圾食品放在屋外。如果你购买饼干，薯条和苏打之类的东西，那么当它们放在厨房里时，你可能会考虑它们。通过仅购买看上去对你没有吸引力的健康食品来避免这种诱惑。在购物之前创建一个购物清单，并尽可能坚持下去。
- • Processed foods often have more sugar and chemicals in them that makes your body crave them more. Avoiding those foods will help break the cycle of your cravings.
- 加工食品通常含有更多的糖和化学物质，这会让你的身体更渴望它们。避免这些食物将有助于打破你渴望的循环。
- • You may have “trigger foods,” or foods that you can’t stop thinking about until you eat them. Try to recognize what those are and avoid them completely. Common trigger foods include potato chips, snack cakes, and cookies.
- 你可能有“触发性食物”，或者直到吃掉它们都无法停止思考的食物。尝试识别那些是什么，并完全避免它们。常见的触发性食物包括薯片，点心蛋糕和饼干。
- • Never go to the grocery store while you are hungry. This can cause you to buy unhealthy food that you are craving.
- 饿的时候不要去杂货店。这会导致你购买你渴望的不健康食品。
4. Eat more protein to feel fuller. Eating lean protein is an excellent way to stop your cravings by feeling full. Chicken, beef, fish, and beans are all proteins that will take longer to digest, so they will make you feel fuller for longer.
4. 多吃蛋白质会让你感觉更饱。吃瘦肉蛋白质是一种很好的方式，可以让你感觉饱腹感，从而停止对食物的渴望。鸡肉、牛肉、鱼和豆类都是蛋白质，需要更长的时间来消化，所以它们会让你在更长的时间里感到饱腹感。
• Eating lean protein also adds to your muscle mass and keeps your blood sugar steady.
吃瘦肉蛋白质还会增加你的肌肉质量，保持你的血糖稳定。
- • Avoid eating foods like white bread or baked potatoes, as they digest quickly and will leave you feeling hungry.
- 避免吃白面包或烤土豆这样的食物，因为它们消化得很快，会让你感到饥饿。
5. Add healthy fats to your diet. Your body often craves fat, and for a good reason. Fat helps the body stabilize its cholesterol levels and can improve the health of your heart. Add foods like avocados, walnuts, sunflower seeds, and fish into your diet to satisfy your fat cravings.
5. 在你的饮食中加入健康脂肪。你的身体经常渴望脂肪，这是有充分理由的。脂肪有助于身体稳定胆固醇水平，并能改善心脏健康。在你的饮食中加入像鳄梨、核桃、葵花籽和鱼这样的食物来满足你对脂肪的渴望。
• Saturated fats are healthy in moderation, but many foods have too much saturated fats in them. Pizza, cookies, and fast food all have high levels of saturated fats that are harmful to your health.
适量饱和脂肪是健康的，但是很多食物中含有过多的饱和脂肪。披萨、饼干和快餐都含有高水平的饱和脂肪，对你的健康有害。
- • Check the label on your food for trans fat or saturated fat and try to limit the food you eat with those ingredients.
- 检查食品标签上的反式脂肪或饱和脂肪，并尽量限制食用含有这些成分的食品。
6. Reduce your stress levels with meditation and exercise. If you’re a stress-eater, your thoughts may turn to food whenever you need to calm down. Try to reduce your stress levels with meditation, exercise, and deep-breathing instead of food. Managing your stress in a healthy way is also beneficial to your overall health.
6. 通过冥想和运动减少压力水平。如果你是个压力大的人，那么每当需要冷静下来时，您的想法都可能变成食物。尝试通过冥想，运动和深呼吸代替食物来减轻压力。以健康的方式管理压力也有益于整体健康。
• If you are struggling with managing your stress levels, talk to a mental health professional.
如果你在管理压力水平方面遇到困难，请咨询心理健康专家。
7. Get enough sleep every night. When you’re tired, your body craves caffeine and sugar to give you a boost. Try to get about 8 hours of sleep each night so that you feel rested and awake the next morning. Getting enough sleep each night is also beneficial to your overall health.
7. 每晚获得充足的睡眠。当你疲倦时，你的身体会渴望摄取咖啡因和糖分给你提神。每天晚上尝试保持大约8个小时的睡眠，以便第二天早上感到休息和清醒。每晚获得充足的睡眠也对您的整体健康有益
• You may need more than 8 hours of sleep a night, especially if you are still growing.
你每晚可能需要8个小时以上的睡眠，尤其是在你还在成长的时候。
