257. 三个帮助我修复与食物关系的思维转变

如果你曾经因为和食物的关系没有达到你想象中的完美状态而感到沮丧，那这一集就是为你准备的。

If you have ever felt discouraged because healing your relationship with food has not looked as perfect as you thought it should, this episode is for you.

今天，我想和你分享三个心态上的转变，它们帮我摆脱了和食物的恶性循环，建立了对身体的信任，也让我和食物之间建立起一种不完美、但持久且让我感觉舒服的关系。

Today, I am sharing three mindset shifts that helped me stop spiraling with food, build more body trust, and create a relationship with food that is not 100% perfect, but it is sustainable and feels good to me.

嘿，叛逆者，欢迎收听《反饮食文化叛逆者》播客。

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

我是你们的主持人邦妮，一名注册营养师兼认证直觉进食咨询师，我的目标是帮你摆脱罪恶感进食，摆脱节食，通过成为直觉进食者，向饮食文化竖起中指。

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.

今天，我特别想鼓励你放下对‘健康饮食关系’应该是什么样子的期待，转而允许自己去接纳，它可能以任何你自己的方式呈现。

Today, I really want to encourage you to release expectations of what a positive relationship with food is supposed to look like, and instead give yourself permission to be open to it looking however it looks for you.

因为我觉得，我们很容易在心里勾勒出一幅画面：和食物和解，就意味着再也不会暴食或过量进食，再也不会想节食，每天都会爱自己的身体，突然间拥有一个像玫瑰与蝴蝶般全天候轻松愉快、完全不用动脑的饮食关系。

Because I think it is really easy to create this picture in your head that healing your relationship with food means you will never binge or overeat again or never feel tempted to restrict again, that you will love your body every single day or suddenly have this effortless relationship with food that feels like roses and butterflies twenty four seven and never really requires any thought or intention.

我完全理解我们为什么渴望这样，但我也想对你坦诚一点，因为我觉得，设定更现实的期待，或者说干脆别给自己套上太死板的期望，反而能让你更开放，当挑战或旧触发点不可避免地出现时，也不会那么容易被打乱阵脚。

And while I totally understand why we want that, I also want to be real and honest with you because I think having more realistic expectations or honestly, maybe not even attaching yourself to super rigid expectations at all, can help you stay more open minded and less thrown off when challenges or old triggers inevitably do come up.

因为事实是，旧的模式很可能还会卷土重来。

Because the truth is old patterns very well may pop up again.

身体形象的触发点可能还是会出现。

Body image triggers may still happen.

有时候，节食的念头可能依然听起来挺有吸引力。

Dieting may still sound tempting to turn to sometimes.

但这并不意味着你失败了，或者你做错了食物自由这件事。

And that does not mean you are failing or doing this whole food freedom thing wrong.

说到底，你只是在一个痴迷饮食和体重的世界里，尽力在做好自己罢了。

Really, it just means you are a human being navigating a diet and weight obsessed world the best you can.

事实上，建立一种积极的饮食关系，是你能为自己做的最自由、最平静、最有生命力、最棒的事之一，我真心希望你能拥有它。

The truth is having a positive relationship with food is one of the most freeing, peaceful, life giving, amazing things you can do for yourself, and I genuinely want it for you.

但这通常不是指达到某个完美的终点，让所有有害的饮食和身体想法永远消失，让旧的触发点和模式彻底不复存在。

But it is not usually about reaching some perfect end destination where unhelpful food and body image thoughts disappear forever and where old triggers or patterns become completely 100% nonexistent.

那要是真能这样，该多好啊。

Wouldn't that be nice?

但更现实的情况是，随着时间推移，你逐渐学会用新的方式回应这些想法，应对触发点，用更多不带评判的觉察、好奇、善意和弹性来支持自己。

But the reality is more often, it is about learning new ways to respond to those thoughts to navigate triggers and support yourself with more nonjudgmental and curious awareness, compassion, and flexibility over time.

谈论这种心态真的很重要，因为修复你和食物的关系，不只是改变行为那么简单。

Talking about this mindset piece is really important because healing your relationship with food is not just about changing behaviors.

很多时候，你还需要重新思考自己对食物、身体、健康以及自我的看法，这样才能长期维持一种健康积极的关系。

It often requires changing the way you think about food, your body, your health, and yourself in ways that continue to support a positive relationship with food for years to come.

所以今天这期节目，我想和你分享三个在我刚开始修复与食物关系时，对我帮助特别大的心态转变——说实话，直到现在我依然会回头去提醒自己这些。

So in today's episode, I am sharing three mindset shifts that really helped me when I first started healing my relationship with food, and honestly, mindset shifts that I still come back to today.

这些转变帮助我在负面想法冒出来时从容应对，在饮食文化让人分心时稳住自己，也让我和食物的关系变得真正舒服、自在。

These are the things that help me navigate unhelpful thoughts when they pop up, stay grounded when diet culture feels distracting, and maintain a relationship with food that feels positive and genuinely good to me.

我希望听完这期节目后，你至少能带走一个心态转变，让你对食物的想法、感受，还有吃饭的方式，都能变得更好。

My hope is that as you listen to this episode, that you will walk away with at least one mindset shift that will change the way you think about food, feel about food, and approach eating for the better.

在分享这三个心态转变之前，我先说个常规声明。

Now, before I share my three mindset shifts, here is my standard disclaimer.

这个播客仅供教育和信息参考，不能替代专业的医疗建议或治疗。

This podcast is for educational and informational purposes only and is not a substitute for individual medical care or advice.

第一个心态转变。

Mindset shift number one.

现在，当我遇到那些让我想起过去与食物斗争的日子的情景时，我会停下来反思一下。

I now pause and reflect when I experience moments that remind me of the old days when I struggled with food.

这个思维转变非常重要，因为人们很容易产生一种期待，认为一旦修复了与食物的关系，就再也不会出现那些不健康的想法或时刻了，但对大多数人来说，现实并非如此。

And this mindset shift is so important because it's really easy to have an expectation that when you heal your relationship with food that it should come with never experiencing unhelpful thoughts or moments, but that is just not the reality for most people.

对我来说，改变的不是我完全不再遇到那些让我想起过去的时刻，而是这些时刻不再让我陷入恶性循环，不再让我惊慌失措，也不再让我觉得对食物无能为力。

And so for me, you know, what's changed isn't necessarily that I never experience moments that remind me of the old days, but rather what's changed is that those moments no longer spiral me, they no longer freak me out, and they no longer make me feel powerless to food.

我先来描述一下我过去的情况，这样大家能更清楚。

I'm gonna explain by first kind of painting a picture of what the old days used to look like for me.

我一直有点冲动型的人。

So I've always been a little bit of, like, an impulsive person.

这就是我骨子里的样子。

That is just me through and through.

这在某些方面帮到了我，比如六年前我决定辞去稳定的朝九晚五工作，全职投入自己的事业，当时并没有看到收入达到我预期的稳定水平。

It's helped me in some ways, like when I decided to quit my comfortable nine to five job over six years ago and go full time in my business without proof of my business generating, like, this consistent threshold of income that I would have liked to be there leading up to me quitting.

我说它帮到了我，是因为事情最后都顺利解决了。

And then I say it's helped me in this way because, you know, things worked out for me.

虽然这么做挺吓人的，但正是这种冲动给了我必要的推力，让我能把事业做起来，让创业真正成功。

And although it was scary to do that, that gave me the push that I really needed to make things work in my business and make my entrepreneurial endeavors work out.

六年后的今天，我过得挺开心的。

And now six years later, I'm happy.

我很感谢当年那个冲动的自己，做了那样的决定。

So very thankful to my impulsive self for doing that years ago.

不过，我并不是一直都喜欢自己冲动的那面，尤其是过去在食物面前，这种冲动表现得特别明显。

Now there are some aspects of my impulsive self that I haven't always liked though, especially with how my impulsivity used to show up for me around food.

举个例子吧。

Here's one of many examples.

相信我。

Trust me.

类似的情况，我经历过太多太多了。

Many, many, many, many examples of how this used to show up for me.

我常常会在睡前走进厨房，找点零食吃。

So I would go in the kitchen for a pre bed snack.

这通常是在晚上九点左右。

This would be maybe around 9PM or so.

那时候我都是一个人。

I would be by myself.

我之所以这么说，是因为独处的时候，特别容易触发我的冲动行为。

And I say this because when I was alone, that used to be like a really big trigger for me.

那会让我对食物更没抵抗力，也更容易一时冲动吃东西。

It made me way more vulnerable with food and may it made the likelihood of me feeling impulsive around food much more great.

现在回想起来挺有意思的，因为如今我一个人的时间可多了，尤其是工作日。

And it's funny that I say that now because today, I spend so much time alone, at least during the work week.

你知道的，我上班时都在家办公。

You know, when I'm working, I work from home.

我经常一个人待着，这已经是我现在生活的常态了。

I'm by myself, and that's just how my life is right now.

我很感激自己和食物的关系已经改变了，现在我能一个人面对食物，也完全不觉得不安。

And I'm so thankful that my relationship with food has changed so that I can be by myself with food and feel comfortable around it.

总之，咱们还是回到我以前的日子吧。

So anyways, let's go back to my old days.

那时候晚上九点的那点零食，只要一开吃，我就停不下来，整个人直接失控。

So that 9PM snack, usually, that one snack when I started, that would be my trigger to just spiral and keep eating.

就是那种睡前半夜想吃点啥的冲动。

It'd be like the nighttime pre bed munchies.

从花生酱拌巧克力豆，到凉掉的普通剩意大利面，再到饼干，啥都有，有时候全一起上。

And I would have anything from peanut butter and chocolate chips mixed together to mediocre cold leftover pasta to crackers to all of the above.

我以前家里只囤这些所谓的‘健康食品’。

And I used to only keep these, you know, quote unquote healthy foods at home.

但要是哪天莫名其妙买了糖果、冰淇淋或者披萨回家，那些东西才是我最扛不住的。

But if for some odd reason back in the day, had candy or ice cream or pizza or whatever at home, then those would be the foods I definitely felt impulsive around.

不过说到底，吃啥其实没那么重要。

But, you know, the type of food doesn't really matter.

我想强调的是，那种感觉一来，我就像被一股冲动彻底淹没，完全没法控制自己，感觉整个人被食物绑架了，特别脆弱，一点力气都没有，根本停不下来。

What I want to emphasize is that this feeling would come over me where I would feel like this wave of urgency, feel like I had no ability to stop eating, almost feel like something had just taken over me and really feel vulnerable and powerless to food and my own inability and my own confidence to be able to stop eating.

我就会做那些特别典型的事。

I would do the all the classic stuff.

你懂的。

You know?

吃一点花生酱和巧克力豆。

Eat a little bit of peanut butter and chocolate chips.

然后瘫在沙发上。

Go sit on the couch.

再爬起来。

Get back up.

又回到厨房。

Go back in the kitchen.

拿更多吃的。

Get more food.

接着吃。

Eat it.

坐回沙发上。

Sit back on the couch.

再站起来。

Get back up.

再去拿点吃的。

Get more food.

就这样一遍又一遍地重复这个循环。

And keep this pattern going over and over and over and over again.

我没有停下来好好想想自己，也没有反思——其实我当时的想法和心态，恰恰让这个循环越陷越深。

And instead of pausing and checking in with myself and reflecting like I'm about to walk you through, the thoughts in my head, the mindset I was in only fueled this cycle.

我总在心里答应自己，明天一定改，比如明天多运动，或者跳过早餐、少吃一餐，或者整天都在吃个不停。

I would mentally promise myself to get back on track the next day, and this often looked like exercising more the next day or skipping or skimping on breakfast or another meal or eating throughout the next day.

我告诉自己，只是缺了点意志力，对付晚上的馋嘴而已。

I would tell myself I just needed more willpower or discipline for my nighttime munchies.

我还说，只要把食物都清出家门，就能更好地控制饮食。

I would tell myself I needed to get food out of the house to better control my eating.

我的想法简直就是一种自我实现的预言。

And my thoughts were basically a self fulfilling prophecy.

我总告诉自己，只要晚上吃点零食，就一定会失控，根本不可能只吃一口，因为只要一开口，就全完了。

I would tell myself that spiraling is always what happens when I have a snack at night, that I can't just have a bite because if I have a bite, then it's all over.

我肯定又要失控了。

I'm definitely gonna spiral.

这种自我实现的预言，让我的恶性循环越演越烈——吃点零食，接着对食物产生强烈的冲动，根本停不下来，心里还直呼：天啊。

And this self fulfilling prophecy really fueled this habitual cycle that I was in of, like, eating a snack and then feeling really impulsive with food and feeling that, like, intense pull to just keep eating and that feeling of, like, wow.

我对食物完全没抵抗力。

I feel powerless to food.

我觉得自己根本停不下来。

I feel like I can't stop.

然后，当然，接下来就是铺天盖地的内疚和羞愧。

And then, of course, I would be flooded with all of the guilt and shame that came after.

明白了。

Okay.

所以现在你有了一个例子。

So now you have one example.

相信我，我还有更多例子，但这个只是我过去生活方式的一个缩影。

And trust me, I have many more examples, but that's just one example of what the old days used to look like for me.

还记得我刚跟你说过的心态转变吗？第一点是，改变的并不是我再也不会遇到那些让我想起过去的情景，而是这些情景现在不会再让我失控、恐慌，或者觉得对食物毫无招架之力。

Now remember when I first told you about my mindset shift, number one, that what has changed isn't necessarily that I never experienced moments that remind me of the old days, but instead, what's changed is that those moments no longer spiral me, freak me out, or make me feel powerless to food.

接下来，我来跟你分享我现在是怎样的状态。

So now I'm going to walk you through what this looks like for me now.

我想先说明一点：每个人在修复与食物的关系时，经历都各不相同——有人还会暴食，有人还会出现暴食的冲动，有人频率高，有人频率低，有人还是会想节食，也有人还是会冒出一些旧的、没用的想法。

I want to name first that everyone, every single person has a different experience when they heal their relationship with food in terms of like, do they still binge, or do they still have binge urges, or at what frequency do they experience these things, or are they still tempted to restrict in some way, or do they still have old unhelpful thoughts that pop up?

如果有的话，这些想法多久出现一次？

And if so, how frequently do they happen?

所以别拿你的饮食自由之路跟我比较，每个人的路都不一样。

So don't compare your food freedom journey to mine because we all look different.

每个人的旅程都是独特的。

Everyone's journey looks different.

有些人发现，某些想法或冲动会随着时间完全消失，而另一些人则注意到，它们虽然还在，但频率和强度都降低了。

Some people find that certain thoughts or urges completely disappear over time, while others notice that they still experience them but to a lesser extent.

所以，疗愈真正改变的是什么？它不会让这些念头彻底消失，但会改变你对它们的态度、应对方式、看待角度，以及反应模式。

And so what healing changes, right, it it doesn't 100% get rid of these things, but it changes your relationship to those experiences, how you manage them, how you view them, and how you respond to them.

不过我要说清楚，我不想让这话听起来太悲观。

Now I will say, because I I don't want this to sound like doom and gloom.

你可能会听后心想：‘等等，如果我修复了和食物的关系，但知道有些念头可能还是会冒出来，那还值得吗？’

You might be hearing this and be like, what the like, would I heal my relationship with food and, like, if I know some of these things are maybe gonna still pop up?

但我真心告诉你，对我个人而言，现在和食物的关系比几年前好太多了，好到我真心希望每个人都能拥有这样的改变。

So trust me, it's really so much better than, like, at least for me personally, my relationship with food is so much better than it was years ago, and it's something I would want for anyone and everyone.

我自己观察到的，还有很多DietCultureRebel的学员也跟我分享的，就是一种很相似的体验：我离那段严重困扰我的日子越远，那些无益的想法，或让我想起过去的日子的瞬间，就越少出现。

Personally, what I've noticed for myself and what a lot of DietCultureRebel clients share with us that tends to mimic my own personal experience, which is really cool, is that I've noticed that the further removed I get from when I really struggled with food, that the less and less I have unhelpful thoughts or moments that remind me of the old days.

可以说，每过一年，我和食物的关系就更轻松、更积极一点，那些旧的负面念头，频率明显下降了。

So it's like every single year, my relationship with food feels better, more positive, like old unhelpful thoughts are significantly less frequent.

它们对我的影响，也越来越轻了。

They carry less weight over me.

这真的很棒。

And that's really cool.

我希望你能记住这一点，并把它当作支撑。

And I hope that you can take that information and use it to hold on to.

刚开始修复你和食物的关系时，确实会感觉挺难的，因为要处理的事情太多，而且那些没用的想法还常常冒出来——这在初期其实很正常。

Because when you're first healing your relationship with food, it can feel challenging because it's like, there's so much stuff to do and you may have a lot of unhelpful thoughts that are still present, and that's pretty normal in the beginning.

但随着时间推移，事情会越来越轻松，那些想法也会慢慢变少、再变少、越来越少。

But over time, things get a lot easier, and those thoughts will naturally fade and fade and fade and fade.

所以，我希望这点能成为你坚持下去的动力，让你看到，只要持续做下去，真的会有改变。

So I hope that gives you a little nugget to hold onto as proof of, like, how things can change when you continue to do this work.

对我而言，现在偶尔还是会察觉到，吃饭时没那么专注，或者特别想吃东西。

So for me today, sometimes I do notice moments where maybe I feel less present with eating or really pulled towards food.

不过这种情况并不常发生，只是偶尔会冒一下。

And again, it doesn't happen super often, but every now and then, it'll pop up.

我不再把它当成危机，或者觉得自己哪里出了问题——这可是我几年前的反应了。现在我知道该怎么停下来，看清发生了什么，然后主动选择怎么回应，而不是像过去那样无意识地反应。

And instead of viewing that as a crisis or proof that something is wrong with me, because that's exactly what used to happen years ago, I now know how to pause, understand what's going on, and choose how I would like to respond instead of reacting mindlessly like I used to in the past.

我给你举个例子，现在偶尔我会遇到这种情况。

I'll give you an example of what this occasionally looks like for me today.

这事前几天刚发生，所以我还记得很清楚。

This happened the other day, which is why it's fresh on my mind.

我正在做晚饭，厨房台面上像往常一样放着一包薯片。

I was making dinner, and we had chips on the counter like we often do.

我开始吃起来，突然感受到那种以前常有的感觉——吃东西时特别麻木，像是自动模式在运行。

And I started to eat them, and I felt that, like, old sensation that I used to experience in the old days where eating just felt, like, really disconnected and, like, it was kind of happening on autopilot.

根本没真正投入其中。

Like, I wasn't fully, like, with it.

于是我停下来，好好问了问自己。

And so what I did was I took a moment to pause and check-in with myself.

我问自己：现在感觉怎么样？

I asked how I felt.

是舒服，不舒服，还是没什么感觉？

Did I feel pleasant, unpleasant, or neutral?

我饿了吗？

Did I feel hungry?

我吃饱了吗？

Did I feel full?

我既不饿也不饱吗？

Did I feel neither hungry nor full?

顺便说一下，我当时是饿的。

I was hungry, by the way.

这些问题，这么简单地自我检查一下，帮我弄明白了为什么会有那种感觉。

And so those questions, that quick little check-in helped me make sense of why I felt that way.

因为我确实饿了。

Like, I was hungry.

明白吗？

Okay?

搞清楚了原因，我就更能忍受这种轻微的饥饿不适感，而不是像以前那样陷入非此即彼的极端反应。

And making sense of it helped me be able to tolerate that feeling of, like, a little bit of discomfort from being hungry instead of getting pulled into an all or nothing situation like I used to.

因为很多年前，那时候一感到饿，我就会有点害怕，总觉得这会引发暴食，或者让我对食物失去控制。

Because years ago, back in the old days, when I experienced hunger, it almost felt like a little bit scary to me because it reminded me of having a binge or it reminded me of just losing control with food.

所以这些年，我慢慢学会了用不同的方式看待饥饿感。

And so over the years, I've learned to relate to my hunger in a different way.

当这种感觉出现时，就像刚才的例子，我就告诉自己：嗯，这很正常。

And when it's present, like it was in this example, be like, okay.

我之所以对食物有这种反应，很可能就是饿了，该吃东西了。

That makes sense why maybe I'm feeling this way around food because I'm hungry and I need to eat.

然后我就得做个决定。

Then I got to make a decision.

我是继续吃薯片，还是等晚饭做好再吃，或者两者兼顾一下？

Did I want to keep eating the chips or hold off until dinner was ready, or did I wanna do, like, a little combo of both?

比如先吃一点薯片当开胃小食，但还是能好好享受我正准备的那顿晚饭。

Maybe have, like, some chips for an appetizer but still be able to enjoy my dinner.

不是吃到撑得吃不下晚饭，那就本末倒置了。

Like, not eat chips to the point where I would, you know, get full and not be able to enjoy my dinner that I was making.

所以我决定再吃几片薯片，然后停下来，这样等晚餐马上做好时，我还能好好享受。

And so what I decided to do was I decided to eat a few more chips and then hold off so that I would still be able to enjoy my dinner, which was going to be ready soon.

这种小小的自我觉察，听起来可能很简单，但多年来，这些小提醒真的帮了我很多，我相信也帮了无数其他和我一样挣扎的人。

And that little check-in, like, know it sounds simple, but it really I mean, these little check ins have helped me so much over the years, and I know they've helped so many other rebels over the years as well.

它让我能主动选择如何回应，而不是像过去那样，完全靠本能反应。

It allowed me to decide, like, how I wanted to respond instead of acting on autopilot like I used to in the old days.

在过去，遇到这种情况，我总会感到紧迫、失控，完全脱离了自己，只顾着吃。

So really, it's like in the old days, an experience like this would be filled with urgency, spiraling, totally checking out with myself in the eating experience.

但现在，我把它看作一个机会，带着不带评判的好奇心，去观察自己到底在经历什么。

But now, today, I take it as an opportunity to check-in and kind of explore with nonjudgmental curiosity what's going on.

就我个人而言，我想补充一点：多年前，我不太了解自己的身体、饥饿感，也不明白规律进食的重要性，这正是我冲动进食的主要原因。

For me personally, I will add that years ago, not fully understanding my own biology, my own hunger, and the importance of eating enough and consistently was a really big driver of a lot of my impulsive eating.

我觉得，对很多人来说，这一点被严重低估了。

And I see this being a really underrated driver for so many people.

当然，还有其他因素也会导致这种进食行为，比如真正由情绪驱动的情绪性进食。

Like, yes, there can absolutely be other factors that drive this kind of eating, like emotional eating that is tied truly to emotions.

但作为营养师，我必须指出这一点，因为我经常看到这种情况真的在发生。

But as a dietitian, I have to name this because I see this happening seriously so often.

我真的说不清，有多少人的问题里，这一块占了很大一部分。

Like, I can't even tell you how often I see this being, like, a big piece of the puzzle for so many people.

而且我也要提一下，当我学会和薯片这样的食物和平共处之后，就能更好地应对像前几天那样的时刻了，因为现在它们对我来说已经没有好坏之分了。

And I'll also mention that making peace with food like chips has helped me be able to navigate moments like I did the other day because they are neutral to me now.

当你对食物采取非黑即白的态度时，面对这种情况真的会很难处理。

You know, it's really hard to navigate situations like this when you are all or nothing with foods.

当你把食物分成高低贵贱，给一些贴上‘好’的标签。

When you have, like, foods on a hierarchy, you've labeled some as good.

给另一些贴上‘坏’的标签。

You've labeled some as bad.

所以，真正要解决这类问题，得从你和食物关系的多个方面入手，全面调整才行。

So really kind of looking at multiple parts of your relationship with food and addressing all of those can help with some situations like this.

如果你有同感，也可以试着自己这么做。

Now if this resonates, you can try this for yourself too.

也许你可以停下来，好好想想那些让你感到困难的时刻，或者当那些没用的想法冒出来的时候，试着理解自己为什么会有这样的感受。

Maybe just pause and reflect in, you know, moments that feel challenging for you or when you have, unhelpful thoughts pop up, and see if you can make any sense of why you feel the way that you are feeling.

如果你一时想不明白，也没关系。

And if you can't make sense of it, that's okay.

但至少，这个停顿本身，已经是朝着正确方向迈出的一步。

Just know that that pause is a step in the right direction.

这个停顿，是给你自己一个机会去觉察内心，而不是被情绪裹挟，陷入属于你的那种恶性循环。

That pause is an invitation to check-in with yourself instead of getting swept away and spiraling in whatever way that looks for you.

所以，这是我第一个心态转变：当我遇到那些让我想起过去和食物斗争的日子的时刻，我会先停下来，好好反思。

So that is my mindset shift to number one, to pause and reflect when I experience moments that remind me of the old days when I struggled with food.

关键在于，现在这些时刻不会再让我失控、恐慌，或者像多年前那样，觉得对食物毫无招架之力了。

And the key thing here is that what's changed is that those moments no longer spiral me, freak me out, or make me feel powerless to food like they used to years ago.

在分享第二个心态转变之前，我想念一段来自节目另一位听众兼‘叛逆者’的正面反馈。

Before I share mindset shift number two, I want to read you a positive takeaway from a fellow rebel and listener of the show.

这位叛逆者说：我特别喜欢你的内容，尤其是你的播客。

This Rebel said, I really enjoy your content, especially your podcasts.

你对我的饮食失调的帮助，远超过你所能想象，我真的很感激能遇到你。

You have helped me more than you know with my disordered eating, and I am so grateful I have found you.

非常感谢这位叛逆者分享这段积极的感悟。

Thank you so much to this Rebel for sharing this positive takeaway.

饮食失调听起来像是个挺沉重的词，所以我有时候甚至不太愿意提它。

Disordered eating might feel like a no pun intended heavy label, and so sometimes I kinda shy away from even saying that.

但我想要说的是，接下来我要分享的这些经历，才是真正让人感同身受的，也是我知道这个播客能帮人们摆脱的困扰。

But what I will say is that these experiences that I'm about to share with you, these are the experiences that tend to hit closer to home and the experiences that I know this podcast helps people free themselves from.

吃饭后感到内疚或羞愧，对食物非黑即白，吃多了就拼命节食或加练，脑子里总绕着食物转，还有体重反复起落——就是那种明明想减肥，却总是掉下来又反弹的循环。

Feeling guilt or shame around what you eat, being all or nothing with food, compensating for eating too much by eating less or exercising more, food noise that feels all consuming, and weight cycling, you know, that losing and gaining weight over and over and over again that often happens with intentional weight loss attempts.

说到底，不管你用什么词来形容自己的挣扎，这个播客的初衷，就是帮你重新看待食物，改变你对它的想法和感受。

So the truth is, no matter how you define your struggles, this podcast exists to help you transform the way you think and feel about food for the better.

如果你从《饮食文化叛逆者》这个播客里获得过任何支持，麻烦给个五星评价和留言吧。

If the DietCultureRebel podcast has supported you in any way, leave a five star rating and review.

事实上，有太多人正在默默为食物而痛苦，承受着巨大的内疚和羞耻。

The truth is so many people are silently struggling with food and feeling so much guilt and shame for it.

当你支持这个节目并留下好评时，能帮助节目走得更远，让更多真正需要它的人听到。

When you support the show and leave a positive rating and review, it helps the show grow and be more likely to reach someone who really needs it right now.

你可以在苹果平台给五颗星评分并写评论，或者在Spotify上给五颗星并分享这一集里让你印象最深的部分。

You can leave a five star rating and review on Apple or a five star rating and comment sharing what stood out to you in this episode on Spotify.

嘿，叛逆者。

Hey, Rebel.

我有个小问题想问你。

Quick question for you.

你有没有过不确定什么时候该吃、吃多少，或者明明吃饱了却停不下来的时候？

Do you ever feel confused about when to eat, how much to eat, or how to stop when you are actually full?

如果你正在点头，那这个内容就是为你准备的。

If you are nodding your head yes, then this is for you.

我做了一个完全免费的饥饿与饱足感量表，帮你重新连接身体的信号，而不是被节食规则或外界的‘应该’牵着走。

I created a completely free hunger and fullness scale guide to help you reconnect with your body's cues instead of listening to diet rules or external shoulds.

这关乎建立对身体的信任，让你学会用心进食，自信地吃下那些真正让你舒服的食物和分量。

This is about building trust with your body so you can practice mindful eating and gain confidence eating what and how much feels good to you.

在这个指南里，你会了解到饥饿感和真正的饱足感到底是什么感觉，为什么节食会让你忽略这些身体信号，如何从今天开始用简单不费力的方式使用这个量表，以及如何借助它来增强对吃多少、吃什么的信心。

Inside this guide, you will learn what your hunger and true fullness actually feel like, why dieting can disconnect you from these cues, how to start using the scale today in a simple, non overwhelming way, and how to use this tool to feel more confident in what and how much you eat.

如果你厌倦了总是怀疑自己，或者依赖死板的饮食计划来决定吃什么、什么时候吃、吃多少，而这些计划最终只会适得其反，那这个指南就是为你准备的。

This guide is for you if you are tired of second guessing yourself or relying on rigid plans to tell you what, when, and how much to eat that only backfire in the long run.

如果你想从每一餐开始，慢慢重建与身体的信任，就去 dietculturerebel.com/hungerfullnessscale 下载吧，或者直接点击节目笔记里的链接，免费获取。

If you want to start rebuilding trust with your body one meal at a time, head to dietculturerebel.com/hungerfullnessscale or just click the link in the show notes to download it for free.

没有压力，不用完美，只是一个实用的小步骤，帮你重新建立与身体的信任，让吃饭变得更轻松、更自然、更愉快。

No pressure, no perfection, just a helpful next step to help you rebuild trust with your body and make eating easier, more intuitive, and more enjoyable.

好了。

Alright.

我们继续回到节目。

Let's get back to the episode.

心态转变的第二点。

Mindset shift number two.

我现在学会接纳不适感。

I now normalize tolerating discomfort.

明白吧？

Okay?

这事儿真有意思。

It's really funny.

我现在正给我的小宝宝读一本书。

Right now, I'm reading a book to my toddler.

书名叫《我的第一本情绪书》，我觉得特别好，它不仅在教我孩子认识情绪，也在提醒我：接纳情绪很重要，人有各种各样的感受是正常的，生气也没关系。

It is called my first book of emotions, and I think it's great because it is it's teaching my toddler and reminding me of the importance of tolerating emotions and just normalizing that we experience a wide range of emotions, that it's normal to feel angry.

感到沮丧也很正常。

It's normal to feel frustrated.

生气也是完全正常的。

It's normal to be mad.

对吧？

Right?

我们不可能每天都开开心心的。

Like, we're not supposed to feel just happy twenty four seven.

我们常常想逃避那些不舒服的情绪，比如不安、愤怒和悲伤，而这些情绪在饮食上也会表现出来。

And so often, I think we want to escape uncomfortable emotions and feelings like discomfort and anger and grief, and this can show up in a variety of ways with food.

我举几个例子吧。

I'll give you a couple examples.

很多人不喜欢吃饱的感觉，对吧？就是吃到撑得不行的那种感觉。

I know a lot of people don't like the feeling of fullness, right, like eating food to the point of feeling full.

这些年，我们接触过的客户里，有不少都是这样，我们帮他们慢慢摆脱这种状态，学会接纳吃饱后的那种感觉。

And so how many people will at least people that clients that my practice has worked with over the years, we've supported them and helped them be able to move away from this and be able to tolerate the feeling of fullness.

但在和食物较劲的时候，不喜欢吃饱的感觉、想躲开它，其实很正常。

But when struggling with food, it's normal to, like, not like that feeling of fullness and want to escape it.

所以你很容易就会想出个计划，比如少吃点、多运动，因为这种计划能带来一时的解脱——好像说，行，我有办法了。

So it's tempting to come up with a game plan to eat less later or workout more later because that game plan creates some, like, momentary temporary relief being like, okay.

我会解决这个问题的。

I'm gonna fix this.

与其直接允许自己去感受那种饱腹感，甚至有点撑得难受的感觉，你却选择用计划来逃避。

I'm gonna do something about it instead of simply allowing yourself to sit in the discomfort of like what fullness feels like to you or maybe even feeling over full.

所以这是一个例子。

So that's one example.

再举一个例子。

Another example.

也许你正在经历悲伤。

Maybe you are experiencing grief in your life.

你可能会不自觉地回到旧有的饮食失调模式，比如节食，或者用食物来安慰自己，试图麻痹情绪。

It might be tempting to find comfort in old disordered eating patterns, like restricting or maybe turning to food for comfort to numb out.

我想强调一点，用食物来寻求安慰是很正常的。

And I wanna make a note that turning to food for comfort is normal.

这确实可以是一种应对方式。

Like, this can be one coping tool.

但我只想说，如果这是你唯一的应对方式，那可能值得好好审视一下。

I just like to say if it's your only coping tool, that's probably something to kind of look into.

以上是两种情绪不适如何通过饮食表现出来的例子，但说实话，类似的情况还有很多。

So these are two examples of how wanting to escape uncomfortable emotions and feelings can show up with food, but trust me, there are so many more.

但我最想说的是，学会接纳不适感——对我来说，就是允许自己去承受这种不舒服，这帮助我今天建立了更健康的食物关系。

But the main point I wanna share is that learning how, and for me, allowing myself to tolerate discomfort has supported my positive relationship with food today.

我刚才举了很多人不喜欢饱腹感的例子。

So I gave that example of a lot of people not liking the feeling of fullness.

我以前也是这样的人。

I used to be one of those people.

我特别讨厌那种饱腹的感觉，尤其是吃撑了的时候。

I used to really dislike feeling full and especially dislike feeling over full.

现在我不再陷入那些强迫性的想法，比如‘天啊，我得晚点补救一下’、‘得多运动’、‘得节食’，或者‘算了，反正已经吃过了’。

And now instead of spiraling with more obsessive thoughts like, oh my gosh, I need to make up for this later or work out more later or restrict later or screw it.

我就继续吃吧，反正已经打破了规矩。

Let me just keep eating because I already messed up.

我只是让自己安安静静地待在吃撑的不适里。

I just let myself sit in that discomfort of overeating.

我现在能承受这种感觉了，也不会因此慌乱。

I can tolerate it now, and it doesn't freak me out.

它不会让我陷入循环。

It doesn't spiral me.

我知道，事情就是这样了。

Like, I know it just is what it is.

我知道这不过是暂时的感觉。

I know it is a temporary feeling.

我知道随着时间推移，情况会好转，我也能应对这种短暂的不适。

I know that it will get better with time and that I can handle that temporary discomfort.

我也会让自己坦然面对没把握好分寸的时刻，比如吃太多甜食，吃到身体都不舒服了。

I also let myself sit in the discomfort from missing the mark and let's say eating too many of something like too many sweets, like eating to the point that it doesn't make me feel well.

这种事现在很少发生了，但我也不是完美的人。

This doesn't happen often anymore, but I'm not perfect.

没人是完美的。

No one's perfect.

偶尔没做到位，这很正常。

And it's normal to sometimes miss the mark.

所以偶尔真的发生了，那也无所谓，就这样吧。

So on the off occasion where it does happen, like, it is what it is.

我真的不怎么放在心上。

It really doesn't bother me.

我心里想的只是：哎，这次吃多了点。

You know, my mindset is like, oh, that was one too many.

下次再吃这种食物，我会记住这次的感觉，调整自己到底吃多少。

I will remember this the next time I eat this food and use it to inform, right, like, how much I decide to eat moving forward beyond today.

我也知道，这种感觉只是暂时的。

And I also know that this feeling is temporary.

我知道它会过去，之后还有无数机会可以重新来过。

I know it will pass, and then I'll have so many future eating experiences to try again.

再比如，经期前那一周，我会允许自己忍受那些不适和负面情绪。

Another example, I let myself tolerate the discomfort and negative feelings that I feel the week before starting my period.

哎哟。

Oof.

来月经前那一周特别难熬，特别难熬，特别难熬，我对自己身体的负面想法明显多了起来。

The week leading up is rough, rough, rough, and I have noticeably more negative body image thoughts.

我感觉不太好。

I don't feel great.

就是觉得身体哪儿都不舒服。

Like, my body is just not feeling good.

我的饥饿感也更强了。

My hunger is higher.

总的来说，我的情绪比周期里其他时候都要差。

And overall, I am just, like, not in as good of a mood as I typically am any other time in my cycle.

我能意识到这是个模式，这些感受的强度终究会过去。

And I can recognize this as a pattern and that the intensity of these things will pass.

所以我允许自己先待在这种不适里，不去被那些消极的想法牵着走，因为我知道这有规律，跟我在月经周期中的位置有关。

So I allow myself to just kind of sit in this discomfort, and I don't act on some of these unhelpful negative ways that I feel because I know that there's a pattern and it's connected to where I am in my cycle.

学会忍受这种不适，让我开始好奇，也开始留意到这类模式。

And learning how to tolerate this discomfort helped me become curious and notice trends like this.

现在我要说，能忍受不适就像锻炼肌肉一样，用得越多，它就越强。

Now I will say that being able to tolerate discomfort is kinda like a muscle, and so it strengthens the more you use it.

刚开始试着多忍一忍的时候，可能会觉得挺难的，但只要你坚持练习，时间久了就会越来越轻松。

So when you first start, like, trying to tolerate discomfort a little bit more, know that it may not come very easily, but the more you practice over time, the easier it will get.

就像心理学家苏珊·戴维说的，不适是通往有意义生活的入场费。

As psychologist Susan David says, discomfort is the price of admission to a meaningful life.

我觉得，在饮食关系中，适当接受一些不适是正常的，经历这种不适也没关系。

I believe that accepting some discomfort as it relates to your relationship with food is normal, and it is okay to experience that discomfort.

明白了。

Okay.

心态转变的第三点。

Mindset shift number three.

我现在吃饭前不再预先定好要吃多少了。

I no longer go into meals with a preplanned amount of food to eat.

我来跟你说说为什么我这么做。

And I'm gonna tell you why I do this.

以前我吃饭前，总会给自己定个规矩，好吧。

In the past, when I would go into eating, I would tell myself, okay.

我会说，我只能吃这么多东西。

I need I would say like, I need to eat x amount of food.

对吧？

Right?

比如，只能吃一片吐司，不能吃两片。

Like, can only have one piece of toast, not two.

形式虽然不一样，但我总给自己规定好到底该吃多少。

It looked a lot of different ways, but I would tell myself exactly how much I thought I should eat.

但说实话，我以前这么做的时候，实际发生了什么？

But here's the reality of what really happened when I used to do that.

只要一不小心吃超了预定的量，我就觉得自己彻底失败了。

I would feel like an absolute failure if I ate more than that predetermined amount.

而一旦吃了超过自己设定的量，往往会引发失控暴食，陷入非全即无的循环。

And then if I did eat more than the predetermined amount of what I told myself I should be eating, that would often trigger spiraling, impulsive eating, and all or nothing tendencies.

这还让我的饮食思绪变得更严重了，因为我总在想该吃什么、什么时候吃、吃多少。

It also made my food noise way worse because I was constantly thinking about what, when, and how much I would eat.

当然，稍微想想食物是正常的，但那时候简直无时无刻不在想。

And, you know, it's normal to think about food to some extent, but it was like all consuming.

整天脑子里都是这些事。

It was like all the time.

所以，吃饭前给自己定死吃多少，长远来看根本帮不上我。

So basically, going into meals with a pre planned amount of how much I told myself I should eat was really not helpful for me in the long run.

现在呢，我大概知道哪些食物能让我吃饱、感到满足。

Nowadays, I might have a general idea of what keeps me full and satisfied.

对吧？

Right?

如果赶时间，我就会随便弄点我知道能撑两三个小时的饭。

So if I'm on the go and I'm in a big rush, I'm like, let me just throw myself together a meal that I know will likely sustain me for a couple hours.

我可以这么做，但我不会让这种临时安排决定我到底该吃多少。

I can do that, but I don't allow that to be the end all be all decision maker when it comes to how much I eat.

因为现实是，有些日子就是特别饿。

Because the reality is some days are hungrier days.

有些日子则没那么饿。

Some days are less hungry days.

每顿饭我需要吃多少，取决于很多因素，比如之前吃了什么、吃了多少，或者正处于生理周期的哪个阶段，又或者是训练日的哪一天，等等。

And the amount of food that I need in a meal depends on so many factors, including what and how much I ate leading up to that meal or where I'm at in my cycle or where I'm at in my training days and so much more.

所以我允许自己灵活调整，按需变化。

So I let myself be flexible and adjust as needed.

外出吃饭尤其重要，我现在完全接受了出去吃的时候不提前规定自己该吃多少。

Going out to eat is a really big one where I have fully embraced going out to eat and not like predeciding how much I should eat.

现在我外出吃饭时，会一边吃一边留意自己的感受，然后根据食物有多满足我、我有多饿或多饱、吃了之后身体感觉如何，来决定吃多少，诸如此类。

And so instead, now when I go out to eat, I check-in with myself throughout eating, and then I decide how much I want to eat based on how satisfying the food is to me, how hungry or full I am, and how the food is making me feel to name a few.

这让我想起一个常听说的规矩，就是很多人说的，一上菜就把餐厅里的那份菜先打包一半。

And this really makes me think of a rule I've heard floating around, like that rule that so many people say, the food rule to box half of your restaurant meal immediately when you get your food served to you.

把剩菜带回家本身没什么不对。

Now there's nothing wrong with bringing leftovers home.

明白吗？

Okay?

我出去吃饭的时候，有时候也会把剩菜打包带回家。

I bring leftovers home when I go out to eat too sometimes.

但问题是，如果你一上菜就先把一半装起来，还没吃一口，就剥夺了你倾听身体、建立信任、去感受到底吃多少才舒服的机会。

But the thing is when you box half your plate, like, the second it gets to your table before you even take a bite of your food, it robs you of being able to check-in with your body and build body trust and discover how much feels good to you.

也许你会发现，一半的分量就刚好够了。

Maybe you decide that half your meal is plenty.

也许你会发现，其实自己还需要再多一点。

Maybe you decide that you actually need a little more.

也许你会发现，整盘都吃完才最满足。

Maybe you decide you need the whole plate.

没有对错之分，但如果你一开始就定好要吃多少，就等于放弃了去体会——在这一餐里，什么样的食物、吃多少，才真正让你感觉舒服。

There's no right or wrong, but when you go in with that pre planned amount, again, it just robs you of the ability to work on building body attunement and just kinda seeing, like, what and how much food is going to feel good to you in that given meal.

我知道这对很多人来说是个巨大的观念转变，但我真的建议你试试，这可能会彻底改变你和食物的关系，也确实帮我建立了与身体的连接。

This I know is a massive mindset shift for so many people, but trust me, it can be a game changer, and it really helped me build body attunement.

现在，我已经把这种方式用在了大部分正餐和进食的场合。

And now it's how I approach most of my meals and most of the times that I eat.

我经常跟人分享一个特别有共鸣的例子，想想甜食吧。

Here's an example that really resonates with a lot of people that I share, like, think of sweets.

你有没有过这样的经历：告诉自己，就吃一块饼干，不能再多了。

How often have you said, oh, I can have one cookie but no more.

结果一旦吃了两块，就觉得自己彻底失败了，甚至可能陷入恶性循环，觉得反正都这样了，干脆继续吃更多饼干。

And then you feel like an absolute failure if you have two, and then it risks you maybe spiraling, and then risks you maybe feeling like all impulsive and eating more cookies.

如果你也有类似的感受，或者对其他食物也有这样的想法，不妨试试这个方法。

So if you relate to that or maybe you say that about any other food, instead try this.

你可以说：好吧。

Try saying, okay.

我先吃一块饼干，然后感受一下自己的状态。

I'll start with one cookie, and then I'll see how I feel.

再决定要不要再吃更多。

I'll decide if I want more after that.

是的

Yeah.

你知道， adopting 这种心态转变可能让人害怕，但说实话呢。

You know, it might be scary to adopt this mindset shift, but let's be honest.

长远来看，你现在的这种心态到底给你带来了什么？

How has your current mindset really served you in the long run?

如果你现在总是告诉自己，吃饭时必须提前定好量，而你又在听我的播客，那我忍不住想，这对你来说可能哪里不太对劲。

If you are currently telling yourself that you should go into your eating moments with a specific pre planned amount, and you're here listening to my podcast, it makes me think that there's something that's not really feeling right for you.

我的意思是，也许，提前定好量确实能给你一时的掌控感。

I mean, maybe, you know, going in with like a pre planned amount, maybe it's providing you with some temporary control.

过去，我也是这样。

You know, in the past, it did for me.

但很可能，这种方式并没有让你真正建立起对自身和食物的信任，也没能让你稳定地、自信地吃下那些真正让你舒服的食物和分量。

But chances are, it hasn't led to long term trust with yourself and food or the ability to confidently eat what and how much feels good to you on a regular consistent basis.

我想在这里补充一点说明。

I would like to add in a little caveat here.

对吧？

Right?

当然总有例外情况。

Like, there's always exceptions to this.

在饮食障碍康复或某些紊乱进食的阶段，其实最好先遵循固定的饮食计划，吃特定分量的食物。

In eating disorder recovery or in certain stages of disordered eating recovery, it's actually best to first follow a meal plan and, like, a specific amount of food to eat.

但撇开这个例外，一般来说，对进餐持更开放的态度，想想：

But with that exception aside, generally speaking, being a little bit more open to going into meals and being like, know what?

我就随性吃，看看什么和多少才真正让我舒服。

I'm just gonna kinda see what and how much feels good to me.

对我而言，这种心态转变非常有帮助，直到今天我依然在这样吃饭。

That for me has been like a massive helpful mindset shift that I have carried on into my eating to this day.

这就是第三个心态转变了。

So that was mindset shift number three.

不再进餐前预先设定好要吃多少。

No longer going into meals with a preplanned amount to eat.

我希望今天的节目让你明白，修复与食物的关系，并不是要变成一个从不挣扎、从不经历身体形象低谷、从不暴食、再也不会被旧模式诱惑的‘完美’人。

I hope today's episode helped you see that healing your relationship with food is not about becoming this perfect person and eater who never struggles, who never has hard body image days, who never overeats, who never feels tempted by old patterns again.

而是学会用不同的方式应对这些时刻，建立自己的应对工具箱，知道如何应对这些不可避免的情况，提前预判它们，而不是让它们把你拖入恶性循环。

But it's actually about learning how to respond to those moments differently, about building your toolkit so you know how to navigate these inevitable moments, and so that you can anticipate them instead of letting them make you spiral.

你是一个普通人，正在应对食物、情绪、压力、身体形象、荷尔蒙，以及一个充满反胖偏见、不断让你与身体脱节、怀疑自己的世界。

Rebel, you are a human being navigating food, emotions, stress, body image, hormones, and a world filled with anti fat bias that constantly pushes you to disconnect from your body and distrust yourself.

我真的希望今天的节目让你想起，即使你的饮食生活不是每天每刻都完美无瑕，你依然可以建立起一种平静、积极、有益健康、持久的饮食关系。

And I really hope today's episode reminded you that you can build a relationship with food that feels peaceful, positive, health promoting, and sustainable, even if it doesn't look perfect twenty four seven.

我也希望这些心态转变能让你不再把每一次与食物相关的不适时刻，都当成必须立刻解决的紧急事件。

I also hope these mindset shifts encouraged you to stop viewing every uncomfortable moment with food as an emergency that needs to be fixed immediately.

有时候，我们能做的最有效的事，就是停下来，反思，接纳这种不适感，提醒自己：一个时刻、一餐饭、一次零食、一种不舒服的感觉，都是可以承受的，不必因此陷入恶性循环，或觉得自己彻底失败。

Sometimes the most effective thing we can do is pause, reflect, sit in the discomfort, and remind ourselves that one moment, one meal, one snack, or one uncomfortable feeling can be tolerated and doesn't have to lead to spiraling or feeling like a failure.

如果这个节目引起了你的共鸣，请花点时间给节目打个五星评分，写个评价吧。

If this episode resonated with you, take a moment and leave a five star rating and review of the show.

留下评分或评价真的能帮助这个播客成长，说实话，我要和大量被饮食文化主导的播客竞争呢。

Leaving a rating or review genuinely helps the podcast grow because let's be real, I am competing with a lot of diet entrenched podcasts out there.

你的支持能帮助这个节目成长，让更多正在为饮食和身体困扰的人听到：其实还有一种更温柔的方式去面对这些问题。

So your support helps this show grow and reach more people who are struggling with food and their body and need to hear that there is a different kinder way to approach this stuff.

如果你是在苹果播客上收听，往下翻到评分和评论区，留下一个五星评分和评论就行。

If you are listening on Apple Podcasts, you can scroll down to the ratings and reviews section and leave a five star rating and review.

如果你是在 Spotify 上听，直接点播客名字下面的五颗星就可以了。

And if you are listening on Spotify, you can tap the five stars right underneath the podcast name.

花不了几秒钟，但能带来巨大的正面影响。

It takes just a few seconds, but it can have a massive positive impact.

非常感谢你在这里，抽出一天的时间陪我。

Thank you so much for being here and spending part of your day with me.

我为你感到骄傲，真期待下一次再和你聊天。

I'm so proud of you, I can't wait to chat with you again next time.

在那之前，我是你的主持人，也是和你并肩的叛逆者，Bon。

Until then, I'm your host and fellow rebel, Bon.