250. 今天就可以尝试的3个正念饮食小贴士

在这一集中，我们将拆解正念饮食到底是什么，因为很可能饮食文化比你意识到的更深刻地塑造了你对它的理解。

In this episode, we are breaking down what mindful eating actually is because chances are diet culture has shaped your understanding of it more than you realize.

我会给你一些简单而现实的方法，让你在日常生活中实践正念饮食。

I'm going to give you simple, realistic ways to practice mindful eating in your everyday life.

到今天这一集结束时，你将获得一些工具，可以在你下一餐时使用，让你对食物感到更连接、更专注、更平和。

By the end of today's episode, you will walk away with tools that you can use at your very next meal to feel more connected, present, and at peace with food.

嘿，叛逆者，欢迎来到《饮食文化叛逆者》播客。

Hey, Rebel, and welcome to the Diet Culture Rebel podcast.

我是你的主持人邦妮，一名注册营养师和认证直觉饮食顾问，致力于帮助你无罪恶感地进食，通过成为直觉进食者并向饮食文化竖中指来追求健康。

I'm your host, Bonnie, a registered dietitian and certified intuitive eating counselor here to help you eat without guilt and pursue health without dieting by becoming an intuitive eater and giving diet culture the middle finger.

我有个问题想问你。

I have a question for you.

当你听到‘正念饮食’这个词时，你脑海中会浮现什么？

When you hear the term mindful eating, what comes up for you?

你可以随时暂停这一集，在反思之后再回来听。

Feel free to pause this episode and come back to it after you've reflected.

我问这个问题，是因为对很多人来说，包括我过去的自己，正念饮食已经被饮食文化完全扭曲了。

Now I ask this question because for a lot of people, my old self included, mindful eating has become completely hijacked by diet culture.

它被变成了另一种控制饮食、少吃或减肥的方式，但那实际上并不是正念饮食的真正含义。

It has been turned into another way to control food, eat less, or lose weight, and that's actually not what mindful eating is really about.

在今天的节目中，我要分享三个基于正念饮食真正本质的正念饮食小贴士。

In today's episode, I am sharing three mindful eating tips that are rooted in what mindful eating is actually about.

改变的是你吃饭的方式，而不是你吃的食物或吃多少。

Changing the way you eat, not necessarily changing what or how much you eat.

我今天节目的目标是给你一些信息和实践方法，让你从今天开始，甚至在下一餐时就能应用。

My goal with today's episode is to give you information and practices that you can start applying to your eating literally today, maybe even at your next meal.

虽然我很喜欢分享信息，但我认为我们常常会陷入信息收集和过载的阶段，以为要改善与食物的关系，就需要越来越多的信息。

As much as I love sharing information, I do think that oftentimes we can get stuck in an information gathering and overload phase thinking that we need more and more information in order to do something like heal our relationship with food.

信息当然有帮助，但真正能改善你与食物关系的，是将这些信息付诸实践，并在进食时去尝试和体验。

And while information is certainly helpful, what actually changes your relationship with food for the better is taking that information and applying it and experimenting with it when you eat.

所以我强烈建议你认真听取我今天分享的内容，并将这些正念饮食的实践应用到你的饮食中。

So I really encourage you to take in what I'm sharing with you in today's episode and take that information and apply the mindful eating practices to your eating.

因为相信我，这才是真正有助于建立积极饮食关系的关键。

Because trust me, that's what really moves the needle when it comes to building a positive relationship with food.

在进入今天的节目之前，请务必关注或订阅本节目，以免错过任何一期。

Before we get into today's episode, be sure to follow or subscribe to the show so you never miss an episode.

我的标准免责声明：本播客仅用于教育和信息目的，不能替代个人医疗护理或建议。

My standard disclaimer, this podcast is for educational and informational purposes only and is not a substitute for individual medical care or advice.

正念饮食小贴士一：重新定义你对正念饮食的理解。

Mindful eating tip number one, redefine your definition of mindful eating.

我在开头说过，正念饮食关注的是你如何吃，而不是你吃什么，甚至也不是吃多少。

I said this at the beginning, but mindful eating is about how you eat, not what you eat or even how much you eat.

我看到饮食文化影响了我们对正念饮食的看法，因此识别饮食文化信息如何影响了你对正念饮食的期待，以及你认为它应该是什么样子，非常重要。

I see diet culture impacting our ideas of what mindful eating is, so it is important to identify how diet culture messaging has influenced your own expectations around mindful eating and what you think it should look like for you.

在准备这期节目时，我快速在YouTube和Instagram上搜索了‘正念饮食’，看看会出现什么内容。

When I was preparing for this episode, I did a quick YouTube search and a quick Instagram search on mindful eating just to see what popped up.

当我搜索‘正念饮食’时，我在YouTube的搜索栏中输入了‘正念饮食’。

So when I searched mindful eating on YouTube, I typed mindful eating into the search bar.

我得到了‘正念饮食减重’作为最上方的搜索建议。

I got mindful eating weight loss as one of the top search suggestions.

当我直接输入‘正念饮食’并按下回车后，以下是排名最高的视频标题。

And then when I actually typed just mindful eating and I pressed enter, here are what the top videos were titled.

第一个：什么是正念饮食？

Number one, what is mindful eating?

我减掉了X磅。

How I lost x pounds.

这个人列出了他们声称通过正念饮食减掉的具体磅数。

And the person listed the exact number of pounds that they lost supposedly through mindful eating.

下一个视频：直觉饮食、正念饮食与体重管理。

The next video, intuitive eating, mindful eating, and weight management.

唉。

Ugh.

体重管理本质上是控制体重和减重的另一种委婉说法。

Weight management is basically like another sneaky way to describe weight control and weight loss.

第三个视频是关于正念饮食有助于更好消化、感觉良好并减重。

And then the third video was mindful eating to digest better, feel great, and lose weight.

好吧。

Okay.

所以很明显，你知道，我正在使用其中一个主流社交媒体平台。

So clearly, you know, I'm on one of the top social media platforms.

我搜索了正念饮食，结果系统自动推送给我那些将正念饮食视为减重和控制体型工具的视频。

I look up mindful eating, and I am automatically being fed videos that equate mindful eating as a tool to lose weight and control body size.

于是我去了Instagram看看，只是出于好奇。

So then I looked on Instagram because I was just curious.

我想知道在Instagram上搜索‘正念饮食’会出现什么内容。

I was like, what is going to come up when I type in mindful eating on Instagram?

所以当我把‘正念饮食’输入Instagram的搜索栏时，出现了这些搜索建议。

So when I typed mindful eating into the search bar on Instagram, I got these search suggestions.

第一条，正念饮食减重技巧。

Number one, mindful eating tips for weight loss.

第二条，有助于减重的正念饮食习惯。

Number two, mindful eating habits for weight loss.

第三条，正念饮食减重小贴士。

Number three, mindful eating weight loss tips.

然后，根据我的搜索，我看到的大量视频和内容都在强化‘正念饮食是为了减重’这一观念。

And then a lot of the videos and content that I, was given based on my search really fed into that narrative of mindful eating for weight loss.

所以我分享这些，是希望你能对关于正念饮食所接收到的信息产生好奇，因为这些信息可能会极大影响你对正念饮食的理解。

And so I share that because I really want you to get curious about what kind of messages you have taken in about mindful eating because that could really alter your perception on what it is.

我们必须强调并讨论这一点，因为将正念饮食视为减重手段，就意味着把它当作减少进食的工具。

And it's incredibly important that we highlight this and talk about it because viewing mindful eating as a means to lose weight means viewing mindful eating as a means to eat less.

因此，我经常看到人们期待正念饮食能带来吃得更少、体重下降的结果，但实际上，这完全不是正念饮食的本意。

So it is not uncommon for me to see people to expect mindful eating to result in eating less food and losing weight when in actuality, that's not what mindful eating is about at all.

所以，如果你抱有这种期待，当你实践正念饮食时，如果这些结果没有出现，你就可能觉得自己失败了。

So if you have that expectation in mind, then you risk feeling like a failure if those things don't happen when you practice mindful eating.

而且，如果你心中也抱着这种期待，正念饮食可能会悄然变成一种隐蔽的限制性饮食方式。

And then if you also have that as an expectation in mind, it could turn mindful eating into a sneakily restrictive approach to eating.

正如我在《饮食文化反叛者》播客的许多集里提到的，限制往往会导致后来出现食物内疚、食物杂音、失控、非黑即白等种种问题。

And as I've talked about on many of my podcast episodes here on the Diet Culture Rebel podcast, restriction often backfires later into some form of food guilt, food noise, spiraling, all or nothing, and so much more.

因此，我们一定要确保自己没有陷入一种隐蔽的、以正念饮食为名的节食方式，最终反而破坏了我们与食物的关系。

So we really wanna make sure that we are not falling into, like, a sneaky kind of mindful eating diet that ultimately backfires and harms our relationship with food.

相反，我鼓励你在本集剩余的时间里，彻底清空你对正念饮食的所有期待。

Instead, I encourage you to now wipe your expectation plate clean when it comes to mindful eating for the rest of this episode.

相反，我邀请你以开放的心态静静聆听，不带任何期待，看看自己会有什么感受，然后观察你即将接收到的信息如何改变你对正念饮食的定义和理解。

And instead, I invite you to allow yourself to just listen open minded with zero expectations, see what comes up for you, and then see how the information you are about to take in changes how you define and approach mindful eating.

现在，在我分享接下来的两个建议时，我希望你始终把关于正念饮食的这个提醒放在心里。

Now, as I share my next two tips, I really want you to keep this reminder about mindful eating in the back of your mind.

明白吗？

Okay?

在本集剩下的时间里，请一直记住这个提醒。

Keep this reminder back there for the rest of this episode.

这非常重要。

It's so important.

正念饮食的核心在于你如何吃，而不是你吃什么或吃多少。

Mindful eating at its core is about how you eat, not what you eat or how much you eat.

今天我要分享的第二个正念饮食建议是：进食时进行实际的正念检查。

The second mindful eating tip I am sharing with you today is to apply practical mindful eating check ins when you eat.

我不会让你看完这个节目后，就去安静地、毫无干扰地吃下一餐，比如不碰手机、不社交、不看电视。

Now I'm not gonna tell you to leave this episode and go eat your next meal in complete silence and with zero distractions like no phone or no socializing or no TV.

虽然那样可能很好，但我认为对大多数人来说，大多数时候并不现实。

And while that might be nice, I don't think it is realistic for most people most of the time.

因此，我要分享一些真实可行的正念饮食检查方法，你可以随时随地使用。

So instead, I'm going to share with you realistic and practical mindful eating check ins that you can do anytime, anywhere.

即使你身边有孩子跑来跑去、一片混乱，你也可以进行这些检查。

You can do these check ins if you are eating in the chaos of little kids running around.

即使你在朋友的生日聚餐上吃饭，你也可以进行这些检查。

You can do these check ins if you are eating at a friend's birthday dinner.

即使你在看自己最爱的真人秀节目时吃饭，你也可以进行这些检查。

You can do these check ins if you are eating while you are watching your favorite reality TV show.

这些是可以在任何地方进行的正念饮食技巧，帮助你在进食时摆脱头脑中的思绪，更多地关注身体感受。

These are mindful eating tips that can be done anywhere to help you get out of your head and more into your body while you eat.

当我提到‘摆脱头脑、回归身体’时，我的意思是摆脱那些告诉你吃什么、何时吃、吃多少的饮食规则，转而更多地关注身体的直接体验——食物在你口中的味道、你的饥饿程度、饱腹感，以及多少食物让你感觉舒适。

And, essentially, when I say out of your head and into your body, I mean out of your head with all of the food rules that tell you what, when, and how much to eat and more into your body, like paying attention to the direct experience of your body, how the food tastes to you, how hungry you are, how full you are, how much food feels good to you.

这些小的检查点能帮助你更深入地感知这些感受，最终增强你对身体的觉察能力。

So these little check ins help you tune into that more and ultimately build more body attunement.

我非常推崇餐前、餐中和餐后进行检查。

I am a really big fan of pre meal, mid meal, and post meal check ins.

它们非常简单。

They are so simple.

你可能会惊讶得难以置信，原来它们如此简单。

You are probably gonna be like beyond shocked at how simple you are.

也许你会惊讶到觉得，邦妮，你为什么还要分享这些技巧呢？

And maybe you will be so shocked that you're gonna think, Bonnie, why are you even sharing these tips?

因为它们如此简单，怎么可能有效呢？

Because how can they be effective when they are so simple?

我想让你放心，这些方法确实有效，尤其是当你长期坚持练习时。

And I want to reassure you that they are indeed effective, especially when you are practicing them over time.

所以，仅仅在一顿饭时用一次可能效果不大，但如果你在日复一日、餐餐不断的练习中持续使用，这些做法会逐渐积累，帮助你建立更强的身体感知，让你更有信心吃那些让你感到满足和舒适的食物。

So using them just like one time at one meal probably isn't gonna be very effective, but the more you practice them over time, over days, over meals, the more that these practices really add up over time and help build more body attunement to help you get to the place where you can gain confidence eating what and how much feels good to you.

我之前简单提过，但我想再强调一下。

I mentioned this briefly, but I wanna touch on it again.

我非常喜爱这些自我检查，因为它们能让你在进食时专注于当下，帮助你摆脱头脑中的杂念，转而关注身体的感受。

I really love these check ins because they bring you to the present moment with eating, and they help you get out of your head and into your body while eating.

所以，与其说‘唉，我只能吃一份饼干’或‘我应该只吃沙拉’，不如去觉察你真正享受食物的程度、它带给你的感受，以及你需要吃多少才能感到饱足和满足。

So instead of saying something like, ugh, I should only eat one serving of crackers or I should stick to the salad, you get to check-in with how you actually enjoy your food, how it makes you feel, and how much you need to feel full and satisfied.

随着时间推移，你进行这些自我检查的次数越多，就越能强化你与身体直接体验之间的联系。

Over time, the more you do these check ins, it strengthens the connection that you have with a direct experience of your body.

最终的目标是，让你能够赋予身体的信号比头脑中那些无益的想法更大的影响力。

And ultimately, the goal is to get to the place where you can give those signals of your body more power than the thoughts in your head that are not helpful.

比如说，你头脑里有个想法告诉你‘只能吃一份饼干’，但你实际上需要吃超过一份才能感到饱足和满足。

So let's say you have a thought in your head that says you should only eat one serving of crackers, but you need more than one serving of crackers to feel full and satisfied.

通过随着时间推移建立更强的身体觉知，它能帮助你达到信任这些身体信号的阶段，比如：我的身体现在处于这种饥饿水平，我确实需要吃超过一份饼干才能感到饱足和满足，我会尊重这一点。

By building more body attunement over time, it helps you get to the point where you trust those body signals and say, okay, my body is, like, at this level of hunger where I do need more than one serving of crackers to feel full and satisfied, and I'm going to honor that.

这些练习正是帮助你朝这个方向努力的。

So that's what these practices help you work towards.

好的。

Alright.

所以在你下一餐之前，我建议你问自己以下几个问题，作为餐前觉察。

So before your next meal, here is the questions I recommend asking for a pre meal check-in.

我知道这些问题很简单。

I know they're simple.

相信我。

Trust me.

我之前说过，但我会再分享这些问题，到时候你可能会说：天啊。

I did I said this before, but I'm gonna share these questions and you're gonna be like, oh my gosh.

这太简单了。

This is so easy.

是的。

Yes.

确实如此，因此我邀请你在下一餐前这样做。

It is, which is why I invite you to do this at your next meal.

好的。

Okay.

所以在你下一餐前，问问自己：我有多饿？

So before your next meal, ask yourself, how hungry am I?

什么听起来好吃？

What sounds good?

我感觉是愉快、不愉快，还是中性？

And do I feel pleasant, unpleasant, or neutral?

如果你想获得更多关于重新连接饥饿和饱腹感线索的指导，可以下载我免费的饥饿与饱腹感量表指南。

You can download my free hunger and fullness scale guide if you'd like more guidance on reconnecting with your hunger and fullness cues.

你可以访问 dietculturerebel.com/hungerfullnessscale，或点击节目说明中的链接来下载。

You can go to dietculturerebel.com/hungerfullnessscale or click the link in the show notes to download it.

这是一个非常简单的自我检查，旨在帮助你开始关注身体的直接感受。

This is a really simple check-in designed to help you start checking in with that direct experience of your body.

如果你不知道确切的答案，也许你会想：我完全不知道自己有多饿。

And if you don't know the exact answers, maybe you're like, I have no idea exactly how hungry I am.

我也不太确定自己是感到愉快、中性还是其他情绪。

I don't really know if I feel pleasant or neutral.

我现在真的不知道哪种食物听起来最吸引我。

I don't really know what exact food sounds the best to me right now.

这没关系。

That's okay.

你刚开始接触这个方法。

You are new to this.

你不需要立刻就能轻松给出所有答案。

You are not supposed to have all of the answers easily right away.

所以，试着做出你最好的猜测，因为练习得越多，越频繁地做出最佳猜测，随着时间推移，你的猜测就会越来越有意义，你也会逐渐建立起信心，心想：你知道吗？

So just take your best guesses because the more you practice this and the more you take your best guesses, then over time, your guesses will start to have more meaning to you, and you'll be able to gain confidence in being like, you know what?

我真的很饿，或者我没那么饿。

I am really hungry or I'm not that hungry.

这道菜听起来不错。

This food sounds good.

这道菜听起来没那么好吃，等等。

This food doesn't sound so good, and so on.

现在我们进入餐中检查环节。

Now we are moving on to the mid meal check-in.

你可以在盘子里的食物吃掉一半时，或者感觉已经吃了一半时进行这项检查。

So this is something that you can do either when half your food has gone on your plate or when you feel like you are halfway through eating.

你需要再次与自己连接，问自己这几个简单的问题：第一，我还在饿吗？

So you just wanna check-in with yourself again and ask these simple Number one, am I still hungry?

第二，我是否开始感受到饱足的迹象？

Number two, am I beginning to experience signs of fullness?

第三，我感到愉快、不愉快，还是中性？

Number three, do I feel pleasant, unpleasant, or neutral?

第四，我喜欢正在吃的食物吗？

Number four, do I like the food that I am eating?

它符合我的口味偏好吗？

Is it meeting my taste preferences?

请记住，这些自我检查没有对错之分。

Keep in mind that these check ins are not a pass or fail.

它们只是一种练习，帮助你在进食时更加专注，我们以一种不带评判的好奇心态来聚焦当下。

They are simply a practice to help you become more present while eating, and we are zooming in with a lens of nonjudgmental curiosity.

我还想说，进行餐中自我检查并不意味着你必须停止进食。

I also wanna say that doing a mid meal check-in does not mean that you have to stop eating.

有时当我分享这个检查方法时，会有人反馈说，他们担心自己会因此给自己施加压力，觉得一旦做这个餐中检查，就必须停止进食。

Sometimes when I share this check-in, I get feedback from people saying that, you know, it's making them worried that they they feel like they're gonna put, like, pressure on themselves to say, okay, I need to be done eating when I do this mid meal check-in.

这完全不是这样。

That is absolutely not the case at all.

所以请提醒自己，这个餐中检查仅仅是一次自我觉察。

So please remind yourself that this mid meal check-in is simply a check-in.

如果你不想停止进食，这并不是停止吃东西的理由。

It is not a reason to stop eating if you do not want to.

好的。

Okay.

这就是餐中检查。

So that's the mid meal check-in.

现在我们进入餐后检查。

Now we are moving on to the post meal check-in.

当你吃完后，问问自己这些问题。

So when you are done eating, ask yourself these questions.

第一，我吃饱了吗，还是还需要更多食物？

Number one, am I full, or do I still need more food?

第二，我感觉愉快、不愉快，还是中性？

Number two, do I feel pleasant, unpleasant, or neutral?

第三，下次我会有什么不同的做法吗？

Number three, would I do anything differently next time?

这些检查点不仅非常简单，而且长期坚持下来效果显著。

Those check ins are beyond easy, but also beyond effective when practiced over time.

当你需要提醒自己在进食时如何进行自我觉察时，随时可以回听这一集。

Feel free to come back to this episode whenever you need the reminders on how to check-in with yourself when eating.

还有许多其他方法可以帮助你实现正念饮食，比如调动所有感官，关注食物的质地或温度。

There are many other practices to help with mindful eating, like engaging all of your senses, paying attention to the texture of your food or the temperature of your food.

所以请相信我，正念饮食的方法有很多，但我今天不想让你信息过载，因此我们只聚焦于餐前、餐中和餐后的检查点，作为简单的入门方式。

So trust me when I say there are lots of ways to practice mindful eating, but I didn't want to overwhelm you today, and that's why we are sticking to the pre, mid, and post meal check ins as a simple starting point.

我曾在社交媒体上讨论过感官特异性饱腹感。

I've talked about sensory specific satiety on social media.

你可能以前听过我提到过这个概念，但我认为它与正念饮食密切相关，非常值得思考。

So you may have heard me mention it before, but I think it is a really cool concept to consider as it relates to mindful eating.

感官特异性饱腹感解释了我们在进食过程中对食物的享受如何随时间变化，并且有人认为这可能影响我们对某种食物的摄入量。

Sensory specific satiety explains how our enjoyment of food changes over time as we eat food, and it is suggested that this may play a role in how much of a specific food we eat.

感官特异性饱腹感基本上描述了，随着我们持续食用某种食物，从中获得的愉悦感会逐渐降低。

Sensory specific satiety basically describes how the pleasantness we experience from eating a specific food decreases as we eat it.

例如，感官特异性饱腹感基本上认为，第一口食物的味道比后续的口要好。

For example, sensory specific satiety basically says that the first bite of something tastes better than later bites.

所以比第十口、第二十口、第三十口等等都要好。

So tastes better than, like, the tenth bite, the twentieth bite, the thirtieth bite, etcetera.

就我个人而言，我在进食时发现感官特异性饱腹感这个概念确实符合我的体验。

And personally, I have found the concept of sensory specific satiety to be true for me as I eat.

通常，当我刚开始吃东西时，尤其是饿的时候，食物味道更好。

Usually, food tastes better when I first start eating it, especially if I am hungry.

但随着我继续进食，饱腹感逐渐出现，食物的味道通常就不再那么美味了。

But as I continue to eat and as fullness sets in, the food usually stops tasting so good.

我认为这个概念非常值得留意，特别是如果你在饮食上容易陷入非黑即白、冲动型行为，几乎在无意识状态下进食，而没有真正品味食物。

And I think this is a really cool concept to be aware of, especially if you struggle with all or nothing, impulsive tendencies around eating where you eat mostly on autopilot without truly tasting your food.

你下次进食时甚至可以自己测试一下感官特异性饱腹感。

And you can even test out sensory specific satiety on your own the next time you eat.

进食时，问问自己，食物带来的满足感是否随时间有所变化。

So as you eat, ask yourself if the satisfaction you get from the flavor changes at all over time.

问问自己，食物的香味是否会随时间变化，或者食物的质地和外观在进食过程中是否还像刚开始时那样诱人。

Ask yourself if how good the food smells changes over time, or if the texture and the appearance of your food is as appealing throughout eating as it was when you first started eating.

这是一种非常棒的练习。

It's such a cool practice.

我邀请你再次进行这种练习，不要抱有任何期待，只是带着好奇心去探索。

And I invite you to go into this practice again with no expectation, just an invitation to get curious.

我给你的第三个正念饮食小贴士是：识别那些妨碍你正念饮食的个人诱因。

Mindful eating tip number three that I have for you is to identify your personal triggers that get in the way of mindful eating.

不幸的是，并非每一餐都能让你100%地进行正念饮食。

Every meal, unfortunately, may not be a great opportunity for mindful eating 100 of the time.

了解自己的诱因，或者知道自己在哪些时候更容易陷入饮食困扰，可以帮助我们更好地预判和应对这些诱因，同时也不必强求自己在条件不理想的时候也要做到正念饮食。

And knowing our own triggers or when we are more vulnerable to food struggles can help us better anticipate and manage our triggers while also not expecting ourselves to eat mindfully or start practicing mindful eating in less than ideal times.

让我给你举几个例子。

Let me give you a few examples.

当我的孩子们经历严重生病的时期时，我会感到非常有压力。

So when my boys go through periods of extreme sickness, I get so stressed.

我的饥饿信号不再那么可靠，也没有耐心或意愿在每餐过程中不断自我觉察。

My hunger cues are not as reliable, and I don't have the patience or willingness to check-in with myself throughout every meal.

在这种情况下，我会更多地依靠多年来积累的知识来指导我吃什么以及吃多少。

And in situations like this, I will lean more on knowledge I've built over the years to guide what and how much I eat.

我常常会选择喝奶昔，并确保它们热量足够高，足以充当一餐。

I will often turn to things like smoothies and make sure they are calorically dense enough to essentially constitute a meal.

我会喝这些来确保自己获得营养，补充能量。

And I will have that to make sure that I nourish myself and get some nutrition in.

在这些情况下，我更多依赖的是有意识地进食，而不是正念进食。

In these instances, I am leaning much more on intentional eating rather than mindful eating.

我听到很多叛逆者提到的另一个脆弱时刻，是当你极度饥饿，也就是‘饿到暴躁’的时候。

Another vulnerable time that I hear from many rebels might be if you are extremely hungry, like hangry.

我并不是说在饿到暴躁时无法正念进食，但这确实更难，因为你处于极端状态，进食通常也变得更加紧迫。

And I'm not saying it is impossible to eat mindfully when you are hangry, but it is harder because you are at such an extreme and usually eating is a lot more urgent.

在这样的时刻，给予自己宽容与慈悲，理解你的身体在当前处境下做出的反应是正常的，这非常重要。

Giving yourself grace and compassion during times like this and understanding that your body is acting normally considering its circumstances is really important.

所以，我经常听到一些反叛者说，当他们极度饥饿时，会感到失去控制，或者有点害怕，因为这让他们想起了暴食，或者对他们想要吃多少、一旦拿到食物后会吃得多快感到紧张。

So oftentimes I'll hear rebels say that when they are super hungry, they feel out of control, or maybe it's a little bit scary because it reminds them of a binge, or they get a little bit nervous about how much they want food or how quickly they end up eating when they actually do get their hands on food.

我认为非常重要的是要记住，当你处于这种极度饥饿的状态时，进食变得非常紧迫，而且因为你太饿了，脑子里会充斥着食物，这其实是身体在极端饥饿状态下的一种正常反应。

And I think it's so important to remember that when you are at this extreme level of fullness and eating feels a lot more urgent and you just like are thinking about food so much more because you're so hungry, that that's a normal reaction that your body is having from being at such an extreme level of hunger.

我认为在这种时候，不要期望自己100%做到正念饮食，因为你的身体正处于类似生存模式的状态；只有当我们处于相对愉悦的饥饿感，而不是极端原始的痛苦饥饿时，正念饮食才更容易实现。

And I think it's important to not expect yourself to eat 100% mindfully during times like this because your body is acting a little bit more on like survival mode, and we need to be at a place of more pleasant hunger as opposed to like extreme primal unpleasant hunger for mindful eating to be more accessible.

另一个可能让你难以实践正念饮食的情况是，当你在吃一种还没有完全和解的食物时。

Another instance that could be an example of when you might be too vulnerable to really practice mindful eating is if you are eating a food that you have not fully made peace with yet.

也许这是一种容易让你暴食的食物。

Maybe it is a binge food.

也许这是一种你经常吃多的食物，或者仅仅是你担心自己会失控的食物。

Maybe it is a food that you often overeat, or maybe it is simply a food that you fear losing control on.

当你情绪高度激动时，很难做到正念饮食。

So it is really hard to eat mindfully when you are so activated.

我鼓励你先从那些让你感觉更安心的食物开始，尝试我们到目前为止在这集中讨论过的正念饮食练习。

And I encourage you to try to start mindful eating and like the practices that we've talked about in this episode so far with foods that you feel more comfortable with first.

我最后一个例子是，当你正在从饮食失调、紊乱性进食或长期节食中康复时，你的饥饿和饱腹感信号尚未可靠，这种情况下可能也不适合练习正念饮食。

And my last example of what might make you vulnerable in an instance where it probably is not the best time to practice some mindful eating is if you are healing from an eating disorder, disordered eating, or chronic dieting where your hunger and fullness cues are not yet reliable.

所以，即使你很少或从不感到饥饿，也不意味着你不需要进食。

So just because maybe you don't experience hunger often or ever does not mean that you don't need to eat.

或者，如果你通常吃很少的食物就感到饱了，这也不代表你不需要多吃一些。

Or if you experience fullness off of a very small amount of food most of the time, that doesn't mean that you don't need to eat more.

在某些情况下，我们需要更明确的饮食计划，直到正念饮食能够真正成为帮助你决定吃什么、吃多少的指南。

There are some times like these where more prescriptive eating is needed before mindful eating can really be used as a guide to help you decide what and how much to eat.

这些只是几个例子，但我强烈建议你花时间彻底弄清楚自己的个人触发因素和脆弱点，以便尊重它们，让你的正念饮食实践尽可能积极有效。

Those are just a few examples, but I really encourage you to spend time getting super clear on your own personal triggers and vulnerabilities so that you can honor them and make your mindful eating practices as positive as they can be.

好了，叛逆者。

Alright, Rebel.

我希望你对正念饮食的了解有所帮助。

I hope that learning more about mindful eating was helpful.

我希望我分享的所有内容都能帮助你重新定义正念饮食的真正含义。

I hope everything I shared helped you redefine what mindful eating actually is.

我希望它能为你提供一些实用的见解，让你在下次进食时能够实践正念饮食。

I hope that it gave you practical insight on how you can practice mindful eating the next time you eat.

我也希望它能帮你更清楚地了解，在什么情况下正念饮食对你来说更现实或不太现实。

And I also hope that it gave you clarity on when mindful eating is more or less realistic for you.

我特别想再次强调我在本集中反复提到的内容，希望你听完后能记住。

I really want to hone in on what I've said over and over again in this episode for you to walk away from this episode with.

那就是：

And that is this.

正念饮食关注的是你如何吃，而不是你吃什么，甚至也不是你吃多少，更不是体重秤上的数字。

Mindful eating is about how you eat, not what you eat or even how much you eat, and certainly not the number on the scale.

如果本集内容引起了你的共鸣，如果你能留下一个真诚的评分和评论，我会非常感激。

If this episode resonated with you, would mean so much if you left an honest rating and review.

世界上有很多人觉得自己在正念饮食上失败了，因为他们对正念饮食应有的样子抱有不切实际的期待，或者他们用节食文化的眼光来看待它。

There are so many people out there who feel like they are failing at mindful eating because they have unrealistic expectations around what they believe it should look like or because they are viewing it through a diet culture lens.

当你支持本节目并留下五星评分和评论时，这真的能帮助节目成长，让更多需要听到这些内容、了解正念饮食真正含义的人接触到它。

When you support the show and leave a five star rating and review, it really helps the show grow and reach more people who need to hear it and learn about what mindful eating really is.

一如既往感谢你的支持，Rebel，我为你能坚持听下来感到无比自豪。

Thanks as always for your support, Rebel, and I'm so proud of you for listening.

我迫不及待想在下一次再和你聊天。

I can't wait to chat with you again next time.

在那之前，我是你的主持人兼同行Rebel，Bon。

And until then, I'm your host and fellow Rebel, Bon.