想减肥但总管不住嘴，真不是因为馋
<section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>打开社交平台，到处都是抱怨自己管不住嘴的人。</p><p>“24小时不停地吃，像是强迫症”、“完全克制不住自己，比去年胖了快20斤”，“明明不饿，胃已经很撑了，但还是想吃”......这样的吐槽求助贴下面，甚至有人给出了吃到一半就把洗洁精挤进碗里来阻止自己吃更多的主意。</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br> 豆瓣上的暴食求助贴</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>有多少人，一边对着体重秤的数字痛心疾首，一边又完全控制不住地暴饮暴食，尤其是对高热量食物的渴望非常强烈。</p><p>为什么下了班的现代人控制不住自己的食欲，总想大吃特吃？</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p><strong style="margin: 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important;">————</strong></p><p><strong style="margin: 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important;">谁在支配你的食欲</strong></p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; font-family: Optima-Regular, PingFangTC-light; color: rgba(0, 0, 0, 0.94); line-height: 1.9;"><p>下班，当你拖着疲惫的身体回到家，窝进柔软的沙发，一边“哈哈哈”追着最火的综艺，一边暴饮暴食垃圾食品。此时此刻，好像才打开了多巴胺的闸门。</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br>垃圾食品，是很多打工人下班后的放纵 / 图虫创意</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>到底是什么在支配你的食欲？</p><p>其实，关键之处在于，有些时候，让我们吃饱了还想吃的并不是嘴和胃，而是我们的心理状态。在糟糕的心理状态下大脑真的会催你多吃一点，让自己变得更快乐。</p><p>正常情况下，我们的皮下脂肪中的白色脂肪组织能分泌一种名叫“瘦素”的物质。它是一种饱食因子，不仅能向大脑传递饱足信号，阻止我们吃更多东西，还能刺激交感神经系统，增加人体新陈代谢，让我们坐着不动也能消耗更多热量。</p><p>这种高新陈代谢水平的影响可不仅仅局限在生理层面上。正像汽车加满油之后开足马力全速前进的舒畅状态会让人想要飙车一样，刺激交感神经系统不仅会给大脑带来更多葡萄糖和氧气，以及更清醒的状态，还会刺激内啡肽的分泌，让我们整个人都变得愉悦起来。</p><p>听起来是不是觉得这种状态还挺不错的？实际上，如果从单独一次大吃特吃带来的压力排解效果上看，似乎也确实如此。但糟糕的是，身体可分不清暴饮暴食带来的感官上的愉悦体验跟真正的好心情之间的区别。既然追求刺激，它就会把吃贯彻到底。</p><p>在芬兰一项调查中，30% 的女性和25% 的男性都表示，他们曾经选择过用吃对抗压力。</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br>一部分人渴望通过进食来治愈坏情绪 / 图虫创意</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>所以说，情绪性进食是一种相当自然而普遍的行为。在心情不好的时候，下意识地想要吃东西，并不是因为“自制力不足”，其背后其实是人类经过漫长时光进化出来的心理和生理机制在作祟。</p><p>但是，这也并不意味着我们就可以肆无忌惮放开吃了。毕竟暴食一时爽，伤身火葬场。暴食对情绪的安抚是暂时性的，治标不治本，对身体的伤害却是长久的，很难恢复。</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p><strong style="margin: 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important;">————</strong></p><p><strong style="margin: 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important;">情绪性暴食，最伤的是代谢</strong></p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; font-family: Optima-Regular, PingFangTC-light; color: rgba(0, 0, 0, 0.94); line-height: 1.9;"><p>要说情绪性进食对身体的影响，最直观的表现肯定是在体重上。这可不仅仅是吃多了长肉这种简单直观的道理，更可怕的是，长期的暴饮暴食，会给我们后续的减肥带来巨大的困难。</p><p>这是因为，大量进食之后，身体分泌的瘦素也会增加，而长期处在高瘦素水平的环境下，中枢神经对瘦素水平的敏感程度会降低，也就是所谓的“瘦素抵抗”。</p><p>这样一来，大脑没办法感知到你已经吃饱了，自然会让你不自觉地吃下更多的东西。食量增加了，减肥也就变难了。</p><p>更糟糕的是，研究表明，在心情不好的时候，人会更倾向于吃那些虽然不健康、但是味道更好的高脂肪食品。而这些高脂肪食品，正是更容易导致瘦素抵抗，从而带来脂肪沉积和体重过度增加的重要原因。</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br>可乐和甜甜圈虽然可口，但却是不折不扣的“热量炸弹” / 图虫创意</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>当然，吃得太多也不代表我们就会像宇宙大爆炸一样无节制地膨胀下去。毕竟人越胖，体积就越大，消耗的能量也就越多，也就是所谓的基础代谢率的增加。</p><p>美国明尼苏达州研究人员做过一项实验，让16名健康的受试者在为期八周的实验中一直吃超出他们正常饭量的食物，结果发现，他们的体重和基础代谢率在前两周内会快速增加，在此之后就会增速放缓，并趋于稳定。</p><p>但是，不会无节制发胖不代表不会发胖，适应了这一代谢率的身体，会稳定在一个更胖的状态。比起你还是一个瘦子的时候，自然需要摄入更多的能量、吃掉更多的东西。</p><p>这样一来，想要回到原来的代谢率和体重水平，就会变得很困难。毕竟，饿肚子的滋味，可是真的不好受啊！</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br> 半夜饿得睡不着，让人克制不住地打开了冰箱 / 图虫创意</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>除了发胖之外，过量饮食还会导致胰岛素抵抗，增加二型糖尿病的风险。为了消耗更多的热量，交感神经系统也会更活跃，让人更容易患上高血压。</p><p>付出了这么多的健康代价，情绪性进食真的能让我们心情变好吗？</p><p>从长远来看，答案是否定的。</p><p>这是因为，当我们习惯吃多之后，一旦减少进食，身体可不会乖乖配合我们减肥，它会警觉起来，促使副交感神经系统取代交感神经系统占据主导地位，让我们像冬眠的动物那样，通过减少能量消耗、限制体重减轻的方式，为可能面对的能量不足环境做准备。</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br>大吃大喝一时爽，看看镜子里的自己方才悔恨当初 / 图虫创意</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>在这种状态下，我们心跳频率会降低，血压也会下降，让我们的心脏消耗更少的机械能。这样一来，送到大脑和肌肉的血液减少，让人心情愉快的内啡肽分泌减少，身体也会更容易感到困倦和疲劳。</p><p>在你努力节食减肥的时候，是不是经常感觉困得不行，干什么都没劲，心情也变得低落了？其实，这就是身体的正常反应，是我们为图一时之快大吃大吃所不得不付出的代价。</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p><strong style="margin: 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important;">————</strong></p><p><strong style="margin: 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important;">情绪性暴食，到底怎么停下来</strong></p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>想要停止情绪性进食，只靠自己强行节食是不行的，需要的是饮食、运动、生活方式等全方位的调节和改变。</p><p>首先，最重要的还是饮食习惯的改变。</p><p>在饮食上，高脂肪的食物是可恶的带来瘦素抵抗，让你吃得停不下来的凶手。调整饮食结构，减少高油高糖食物的比例，能够调整你的内分泌，以“润物细无声”的方式，减少你的饭量。</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br>调整到健康的饮食，是克服暴饮暴食的第一步 / 图虫创意</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>其次，运动也是不能少的。适量的运动可以降低皮质醇分泌，而皮质醇正让身体感受到压力的“信号灯”，皮质醇分泌减少，心情自然会放松起来。不仅如此，运动还可以提高胰岛素敏感性，使得胰岛素分泌减少，也有利于改善新陈代谢，促进体重降低。</p><p>当然，这里的运动可不是说随随便便动两下就了事的，运动的次数和强度，都是有讲究的。每周的运动次数不能少于两到三次，每次至少要运动二十分钟，而且要运动到出汗为止。</p><p>如果饮食和运动你都在坚持了，却发现灵魂深处对食物的渴望还是没办法平息的话，也可以试一试心理学上的“DBT（辨证行为治疗）”方法中的“正念进食”。</p><p>所谓正念进食，指的是“一种将注意力集中在你正在吃的东西上的方法”。在暴饮暴食中，你可能有过这种体验，只顾着大口大口地将食物吞下去，像猪八戒吃人参果似的，根本没来得及细细品味食物究竟是个什么味道。</p><p>正念进食则与之相反，它要求你在吃每一口食物之前，都要仔细观察食物的状态，观察它的形状、表面和颜色。而在开始吃东西之后，要仔细体会食物与舌头和上颚接触时的感觉，体会每一口食物在咀嚼和吞咽的过程中细腻的口感和味道的变化。</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br>专注于自己吃下的每一口食物，能有效控制暴食的欲望 / 图虫创意</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>可不要以为这样慢吞吞的吃东西时多此一举。仔细体会食物的美味不会让你越吃越多，反而会给你一个放慢速度、集中注意力的机会。研究表明，饱腹感的产生通常需要至少20分钟。通过正念进食，大脑会获得更多的时间，感受到你已经吃饱了的事实，从而阻止你吃得更多。</p><p>正念的效果可以通过实验体现。在美国一项研究中，18名有暴食症状的女性，在经历了为期6周的正念小组课程之后，每周的暴饮暴食从超过4次下降到大约1.5次，而偶尔的暴食中吃东西的数量也大幅减少了。</p><p>最后，如果你觉得这些方法都很困难的话，至少还有一个最简单的方法。那就是，关掉视频网站，远离各种“深夜放毒”。</p></section><section powered-by="xiumi.us" style="margin: 10px 0px; padding: 0px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; color: rgb(51, 51, 51); font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"><p class="f_center"><br>看着深夜的吃播，多少人不自觉地拿起了旁边的零食 / 图虫创意</p></section><section powered-by="xiumi.us" style="margin: 0px; padding: 0px 12px; max-width: 100%; overflow-wrap: break-word !important; box-sizing: border-box !important; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; color: rgba(0, 0, 0, 0.94); font-family: Optima-Regular, PingFangTC-light; line-height: 1.9;"><p>这是因为，对美食的观赏和想象带来的刺激，真的会激发人的食欲。尤其是在饥饿状态下，人真的会不自觉地被各种美食图片、美食视频所吸引，然后忍不住大流口水。</p><p>想象一下，在深夜，本来就有点饿、嘴巴有点蠢蠢欲动的时候，再看点美食视频，配上吃播博主津津有味的咂嘴声。这都能忍住不吃？</p></section><p>审核：藏天泽</p><p>图片编辑：Jessica</p><p></p><p>微信编辑：Annie</p><p><br></p><p>参考文献：</p><p>.曲伸，卜乐主编.肥胖症诊断与治疗.上海：上海科学技术文献出版社.2020</p><p>.（英）安德鲁‧詹金森著，吴国庆译.我们为何吃太多.台湾：八旗出版社.2020</p><p>.Macht M., Simons G. (2011) Emotional Eating. In: Nyklíček I., Vingerhoets A., Zeelenberg M. (eds) Emotion Regulation and Well-Being. Springer, New York, NY.</p><p>.Pool, E., Delplanque, S., Coppin, G., & Sander, D. (2015). Is comfort food really comforting? Mechanisms underlying stress-induced eating. Food Research International, 76, 207-215.</p><p>.Scarpace, P. J., Matheny, M., Tümer, N., Cheng, K. Y., & Zhang, Y. (2005). Leptin resistance exacerbates diet-induced obesity and is associated with diminished maximal leptin signalling capacity in rats. Diabetologia, 48(6), 1075-1083.</p><p>.Harris, A. M., Jensen, M. D., & Levine, J. A. (2006). Weekly changes in basal metabolic rate with eight weeks of overfeeding. Obesity, 14(4), 690-695.</p><p>.Wang, J., Obici, S., Morgan, K., Barzilai, N., Feng, Z., & Rossetti, L. (2001). Overfeeding rapidly induces leptin and insulin resistance. Diabetes, 50(12), 2786-2791.</p><p>.（美）黛博拉·L.赛飞，萨拉·阿德勒，加菲利普·C.马森著；陈珏，朱卓影主译.告别情绪性进食的DBT方法.上海：上海科学技术出版社.2019.</p><p></p><p>.Kristeller, J. L., & Wolever, R. Q. (2010). Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation. Eating disorders, 19(1), 49-61.</p><p>.Giel, K. E., Friederich, H. C., Teufel, M., Hautzinger, M., Enck, P., & Zipfel, S. (2011). Attentional processing of food pictures in individuals with anorexia nervosa—An eye-tracking study. Biological psychiatry, 69(7), 661-667.</p><div style="height: 0px;overflow:hidden;"></div>
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