262. 5个无需节食即可改善健康的小贴士

今天我们要分享五个不靠节食也能促进健康的建议。

Today, are going to learn five tips to help you pursue health without dieting.

提前剧透一下，这些内容可能会让你惊讶，因为网上常见的健康建议通常是：多运动、减热量、吃这个超级食物，然后列一大串关于吃啥和怎么动的严格规则。

And spoiler alert, they will probably surprise you because traditional health tips online usually sound like, oh, work out more, cut calories, eat this superfood, Do this long laundry list of very specific things when it comes to what you eat and how you move.

而你接下来要听到的这五个建议，完全不是那一套，说不定，你以前还真没听过。

So the five tips that you are about to hear today are not that, and maybe, just maybe, they are tips that you've never heard before.

嘿，反叛者，欢迎来到《反叛饮食文化》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进食辅导师，我的目标是帮你摆脱罪恶感地吃东西，不靠节食也能追求健康——通过学会直觉进食，把饮食文化一脚踢开。

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.

今天的这期节目，是老节目里的经典之作。

Today's episode is a popular oldie, but a goodie.

几年前我就播过这一期。

I aired it several years ago.

不管你这是第一次听，还是第二次听，都再听一遍吧，因为我在《反叛饮食文化》里聊的这些内容，真正有帮助的地方就在于，你得一遍又一遍地听，听很多遍。

And whether this is your first time hearing it or your second, give it another listen because what I talk about here on the Diet Culture Rebel podcast with you is information that is actually most helpful when it is heard over and over and over and over and over and over and over again.

真的。

Seriously.

这才是真正让你记住、并最终付诸行动的关键，让你能不靠节食来追求健康，一步步建立起更积极的饮食关系。

That's what helps it really sink in and help you be able to eventually take action and do the things that help you pursue health without dieting and take those action steps that result in having a more positive relationship with food in the long run.

好了，叛逆者们。

Alright, Rebel.

在你了解这五个不靠节食也能追求健康的方法之前，先听我说个免责说明。

So before you learn about the five ways you can pursue health without dieting, here is my standard disclaimer.

本播客仅用于教育和信息参考，不能替代专业的医疗建议或治疗。

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

我给你的第一个建议，是别再拿自己的需求跟别人比较了。

My first tip to help you pursue health without dieting is to stop comparing what you need to what other people are doing.

比如，拿自己吃的东西跟别人比。

This could look like comparing what you are eating to what someone else is eating.

或者拿自己吃多少跟别人吃多少比。

It could look like comparing how much you are eating to how much someone else is eating.

也可能是拿自己吃饭的时间和别人比较。

It could look like comparing when you are eating to when someone else is eating.

也可能是拿自己活动的内容、时间和量去和别人比较。

It could look like comparing what, when, and how much you move to someone else.

在饮食、运动和身体形象这方面，这种比较陷阱的例子多得数不清。

There are so many examples of what this comparison trap can look like when we're talking about food and exercise and body image.

但你一定要记住，你的需求和身体状况一定会和别人不一样。

But it's really important to remember that your needs and your body are going to be different than other people's.

这完全没问题。

And that's completely okay.

我拿自己患肠易激综合征的经历做个例子吧。

Let me give just my own personal experience with IBS as an example.

有几种食物我吃了特别不舒服，但按主流饮食文化的说法，这些还算是‘健康’食物。

There are a couple foods that really do not sit well with me, and they are foods that diet culture would probably define as healthy, end quote.

别人可能能吃很多这种食物。

So someone else might be able to eat a ton of these foods.

如果我也照着那样做，我敢保证，我肯定不会感觉好。

And if I tried to do the same, I promise you, I would not feel my best.

所以对我来说，我的营养需求和让我感觉最好的方式，跟别人不一样，因为我有肠易激综合征。

So for me, my nutrition needs and what helps me feel my best, it's going to be different than other people's because I have IBS.

任何疾病、肠胃问题、食物不耐受等情况也都一样。

And the same can be said for any medical condition, GI concern, food intolerance, etcetera.

关键在于，你需要的和别人需要的完全不同。

The point is what you need is different than what someone else needs.

如果你老是拿自己的餐盘跟别人的比，就永远找不到什么最适合你自己的。

And you can't figure out what feels best to you if you are constantly comparing your plate to someone else's plate.

另一个例子是，拿自己吃的东西、吃多少，去跟社交媒体上那些特别火的‘我一天吃啥’视频比较。

Another example here is just comparing what you eat and the amount of food that you eat to really popular what I eat in a day videos that are all over social media.

说实话，作为注册营养师和认证的直觉饮食顾问，我可以肯定地说，这些视频里的饮食大多太苛刻了。

These are honestly, I can say with confidence as a registered dietitian and certified intuitive eating counselor that the majority of these videos are way too restrictive.

你拿一个连大多数成年人都吃不饱的视频来跟自己比，其实是在伤害你自己和你的身体。

So for you to compare yourself to a video that just doesn't even represent enough food for most adults is doing you and your body a disservice.

所以我们得特别小心，别随便拿自己跟别人比。

So we really have to be careful about who and what we are even comparing ourselves to.

这种比较可能根本就没什么意义。

It may not even be a healthy comparison.

想想你生活中认识的那些人。

I mean, think about all the people that you know in your life.

我们每个人需要的食物量不一样，这再正常不过了。

It makes sense that we all would need different amounts of food.

你根本没法通过看别人吃啥、吃多少，来弄清楚自己身体真正需要什么。

There is no way that looking at what someone else is doing and what they're eating can give you insight into what you and your body needs.

在谈如何修复与食物的关系时，还有一点特别重要：如果你在修复过程中，总拿自己跟别人比，你的路很可能跟别人不一样。

Another point that I think is really, really important to talk about when we're on the topic of healing one's relationship with food is that if you're comparing your journey of making peace with food, pursuing intuitive eating, etcetera, if you are comparing that to other people, your journey is probably going to look different.

就拿我来说，当我终于放下了饮食文化强加给我的罪恶感，不再把薯片、冰淇淋这些食物当成‘坏食物’，这反而是我做过的最对健康有益的事之一——它让我从对食物的内疚、压力和焦虑中解脱了出来。

Because I can say that for me, when I made peace with so many foods that diet culture would label as bad, things like chips and ice cream, that was absolutely one of the best things I did for my my health because it freed me from constant guilt, constant stress, constant anxiety around food.

它帮助我走出了饮食失调的阴影。

It helped me heal from disordered eating.

很多根本不懂饮食失调有多普遍的人，也不懂什么是健康的食物关系，他们很难理解你正在走的这条路。

And a lot of people who really don't understand how common disordered eating is, who don't understand having a healthy relationship with food, they are not going to understand this path that you are on.

而且你也没必要让每个人都明白。

And it's not your job to make everyone understand either.

关键是，你最清楚什么对你最合适。

But the point is you know what is best for you.

对你来说，也许你和我一样。

And for you, maybe you're just like me.

也许，修复你和食物的关系，接纳那些饮食文化贴上‘坏’标签的食物，恰恰是你能为健康做的最好的事。

And maybe healing your relationship with food and making peace with food, even these foods that diet culture labels as bad, that might be the best thing that you can do for your health.

所以我们现在要做的，是降低外界因素对饮食、运动和身体压力的干扰。

So what we wanna do here is we want to turn down the volume of basing what, when, how much we eat, how we move, the stressors on our bodies.

别再拿那些外部的衡量标准来左右自己了。

We wanna stop basing that on all of these external tools of measurement.

比如别人吃什么、动多少，诸如此类。

You know, what other people eat, how much they're moving, etcetera.

我们更应该放大声音，关注自己身体的信号，留意什么对自己真正舒服。

And we wanna turn up the volume and us paying attention to our own internal body cues and what feels good to us.

感受身体的信号，这是直觉饮食非常关键的一部分。

Getting in touch with your body cues, this is a really big part of intuitive eating.

我们知道，直觉饮食是一种自我关怀的饮食方式。

And we know that intuitive eating is a self care eating framework.

它对健康有积极的促进作用。

It is health promoting.

研究显示，坚持直觉饮食的人有诸多健康益处，我稍后会在这期节目中详细讲。

There are tons of health benefits that we see with intuitive eaters, I'll talk about later in this episode.

所以，通过直觉饮食的方式来修复你和食物的关系，对健康能带来极大的正面影响。

So healing your relationship with food using a intuitive eating approach can be incredibly health promoting.

而我们实现这一点的方法，依然是关注什么让你感觉舒服。

And the way we get there again is paying attention to what feels good to us.

我第二个要分享给你的建议，是通过修复你和食物的关系来管理压力，从而在不节食的前提下追求健康。

The second tip that I have to share with you to help you pursue health without dieting is to manage your stress by healing your relationship with food.

压力可以被定义为任何引起身体、情绪或心理负担的变化。

Stress can be defined as any type of change that causes physical, emotional, or psychological strain.

很多人一提到压力，就会想到一些重大的生活事件，比如遭遇车祸、丢了工作、失去亲人，或者经历某种严重的创伤。

And I think when a lot of people think about stress, they think of really big life events like getting into a car accident, losing your job, losing a loved one, some type of big traumatic event taking place.

但事实上，日常生活中的一些小事，比如和食物之间不健康的关系，也会让我们每天都感受到压力。

But the truth is we can experience stress on a daily basis from everyday things like an unhealthy relationship with food.

压力并不只是来自这些大事，或者堵车、赶工作截止日期这些情况。

So stress is not just from these big things or traffic or meeting work deadlines.

它也可能来自你对饮食关系持续不断的焦虑和担忧。

It can also be from just having constant worry around your relationship with food.

所以，当你修复了与食物的关系，就能从这种压力中解脱出来，这对健康非常有益。

So when you heal your relationship with food, it allows you to free yourself from this stress which is health promoting.

稍后我会跟你们讲讲，压力是如何对健康产生负面影响的。

And I'm gonna tell you in a little bit how stress can negatively impact our health.

但在那之前，我想先跟你们说说，当你和食物的关系不健康时，压力会具体表现成什么样。

But before that, I want to share with you how stress can really present when you have an unhealthy relationship with food.

压力可能表现为一直担心自己吃了什么、什么时候吃、吃了多少。

So stress can look like just being constantly worried and hyper fixated on what, when, and how much you are eating.

压力还可能体现在你花太多时间想食物，占用了大量宝贵的大脑空间，让你感到焦虑。

Stress can look like thinking about food a very abnormal amount of time where it's taking up lots and lots of precious brain space and causing you anxiety.

当你脑子里整天都是食物的时候，那种感觉会让人完全被它控制住。

It can feel all consuming and all controlling when you have food on your mind this much.

如果我们吃得太少，压力也会出现。

Stress can also appear if we're not eating enough food.

所以，吃得不够对身体来说是一种巨大的压力。

So if you are under eating, that is a major stress on the body.

你可能在听这段话时觉得，自己不属于吃得少的那类人，或者因为自己的体型，觉得这不可能发生在你身上。

And you might be listening to this and you might feel like you're not someone who under eats or maybe you feel like because of the size of your body, there is no way this could apply to you.

但如果你曾经试过任何流行的节食方法，很可能你已经让身体经历了某种极端的限制和摄入不足。

But if you have ever been on any of the popular diets that are out there, chances are you have put your body through some type of extreme restriction and under eating.

比如，每天只吃1200卡路里的饮食。

So a couple examples would be 1,200 calorie diets.

1200卡路里只是幼儿的每日需求，不是成年人该吃的量。

1,200 calories is the requirement for a toddler, not a grown adult.

OPTIVIA、Weight Watchers、Noom、Beachbody这些项目，共同点就是都推崇极低热量的饮食。

OPTIVIA, Weight Watchers, Noom, all of these programs, Beachbody, they all are the commonality that they have is that they really recommend incredibly low calorie diets.

你可能试过这些项目，但最后还是坚持不下去。

And maybe you tried these programs, ultimately you weren't able to stick to them.

如果我们对食物的态度很随意，也会给身体带来压力。

We can also experience stress if we have a haphazard relationship with food.

你可能经历过从极端节食、控制饮食，到完全失控暴食的反复。

So maybe you have gone through extremes of rigid, restrictive, controlled eating to out of control eating.

你就被困在节食和暴食的循环里了。

You're just being stuck in that restrict and binge cycle.

这同样会给身体造成压力。

That too is a stress on the body.

过度运动，或者带病、带伤、忍着疼痛还坚持锻炼，也会让身体承受压力。

Our body can also experience stress from over exercising or exercising through sickness, pain, injuries, ailments.

所以这些都是饮食关系不健康如何给身体带来压力的例子。

So all of these are examples of how an unhealthy relationship with food can result in stress in your body.

想想我们每天吃多少次，大多数人一天吃三顿饭，希望如此。

And when you think about how often we are eating, most people eat three meals a day, hopefully.

再加点零食，一年三百六十五天都这样。

Snacks with that, three sixty five days a year.

节日通常都围绕着食物展开。

Holidays usually center around food.

庆祝活动也多半离不开食物。

Celebrations usually center around food.

食物无处不在。

Food is everywhere.

所以，如果饮食让你压力重重，这种压力一天好几次、天天如此，时间一长，身体肯定会吃不消。

So compounded multiple times a day, every day of our lives, if you are experiencing stress from your relationship with food, that can really add up over time and take a toll on your body.

当我们看到长期压力带来的影响时，就知道它会对健康造成负面影响，因此保持平和的饮食心态格外重要。

Now when we look at the impacts of unmanaged stress, we know that it can have negative health implications which is why it's so important to not have a stressful relationship with food.

我最近录制了一期播客，嘉宾是格雷戈里·多德尔医生。

I recorded a podcast episode recently with doctor Gregory Dodell.

他是一位内分泌科医生。

He is an endocrinologist.

下面分享几点他关于压力如何影响我们身体和健康的观点。

And here are a few things that he had to say about how stress impacts our body and our health.

医生。

Doctor.

多德尔指出，压力会扰乱激素系统，导致皮质醇升高，进而影响炎症指标。

Dodell said that stress can disrupt the hormone system, that it increases cortisol which throws off inflammatory markers.

它还会让心跳加速。

It can increase our heart rate.

压力可能在胰岛素抵抗中起到一定作用。

Stress may play some component of insulin resistance.

它会导致血糖升高，总之，无法管理的压力对我们的内分泌系统和整个身体都没有好处。

It can increase blood sugars, and it's really just unmanaged stress is just not good for our endocrine system and our whole entire body.

所以，积极地管理压力很重要，虽然我们不可能完全消除生活中的压力，但大幅减轻它对健康非常有好处。

So managing stress positively, of course, we can't get rid of stress a 100% of the time in our lives, but significantly reducing it can be very health promoting.

如果你想了解更多关于这个话题的内容，可以回去听听第111期节目。

If you wanna hear more about this from doctor Gregory Dodell, go back and listen to episode 111.

这期节目的标题是：当医生支持你建立健康的饮食关系时，每个人都会受益。

It is titled everyone benefits when your doctor supports your healthy relationship with food.

如果你正在听这个节目，并且意识到自己因为与食物的关系而感到压力，那接下来你需要做的是什么？

So if you're listening to this and you know that you experience stress from your relationship with food, here's what you have to do.

你得先弄清楚压力到底来自哪里。

You have to identify where your stress is coming from.

是来自对食物的过度思虑吗？

Is it coming from overwhelming thoughts around food?

是来自吃得不够吗？

Is it coming from under eating?

是来自运动过量吗？

Is it coming from over exercising?

找出压力的来源，然后努力去疗愈它。

Identify where this stress is coming from and then work to heal from that.

但不幸的是，我经常看到的情况是，饮食文化把我们吃的东西和怎么运动吹成了健康的全部。

And what I see happening unfortunately really often is that what we eat and how we move, diet culture makes those two things out to be the end all be all to health.

作为营养师，我可以肯定地说，饮食选择和运动确实能促进健康，但代价是什么？

And as a dietitian, I can say that food choices and movement, yes, they can be health promoting, but at what cost?

它们绝对不是影响健康的唯一因素。

They are certainly not the only things that impact our health.

如果你试图吃所谓的‘健康’食物，运动来追求所谓的‘健康’，

And if your attempts to eat, let's say, in quotes, healthy and move to pursue in quotes, health.

如果这让你承受了巨大的压力，我们就得停下来问问：这真的健康吗？

If that is causing you to have a crazy amount of stress, we have to take a step back and say, is this healthy?

对绝大多数人来说，答案是否定的。

For the vast majority of people, no.

因为与食物的不健康关系而承受这么大的压力，根本谈不上健康。

Dealing with that much stress from an unhealthy relationship with food is not healthy.

我想跟大家分享一下我以前的一个客户Nicole的经历，看看她减少对食物的焦虑后，整个人都变得更好了。

I want to share with you a takeaway from my past client Nicole, and how less stress around her relationship with food just benefited her all around.

接下来听听Nicole怎么说。

So let's hear from Nicole.

说到感恩节，我之所以想起这个，是因为去年正好是感恩节。

Talking about Thanksgiving, I was thinking about because it was actually Thanksgiving last year.

我记得特别清楚，当时我把宝宝抱到婴儿房里喂奶，避开其他人，心里特别难受。

I remember very specifically, I was feeding my baby away from everyone in his nursery and just feeling really bad about myself.

桌上摆满了食物，我当时就想，天哪，你其实没必要吃这么多。

And there was all this food and I was like, God, you shouldn't really eat all of this.

毕竟，我生完孩子才刚过一周。

Like, you just had I'd I'd literally just had a baby a week before.

所以，这种想法本身就挺荒谬的。

So that, like, that in itself was crazy thinking.

但我当时还是忍不住想，天哪，你还有那么多产后体重要减，心想，等你进去的时候，每样东西就稍微尝一点点好了。

But I was like, God, you have all this baby weight to lose and you probably like, okay, when you go back in there, like take just a tiny bit of everything.

也许你干脆就不吃派了。

Maybe you skip the pie.

我记得当时一边喂宝宝，一边心里特别难过，想着这些念头，我就觉得，一定还有别的办法，一定有不一样的方式。

And I remember sitting there being like really sad thinking that way as I'm feeding my baby, and I'm like, there has to be a different there has to be something different.

后来我想起以前听说过‘直觉饮食’这回事。

And I would like, then I remembered hearing about intuitive eating.

于是我一边哺乳宝宝，一边研究直觉饮食，同时为感恩节做准备——点餐、备菜，想着下周的事。那时候我订了派，心里想的是，真期待能尝一点每种派，听起来都太棒了。

So I started I was I was literally nursing my baby, researching intuitive eating, and I was thinking as I was getting ready for Thanksgiving and, you know, and ordering food and getting everything prepped for next week, and I was like, gosh, I you know, I was ordering pies, and I'm like, I can't wait to have a little of all the pies because they all sound amazing.

现在一想到节假日，我根本不会去想这些事，感觉特别轻松。

And I was just thinking how fun it is to now go into the holidays, not even having like, not even thinking about it.

以前呢，我总在琢磨明天吃什么，或者得在那天早上狠狠练一练，整个星期都得拼命运动，好让自己‘配得上’吃这顿饭。

Whereas before it was like, I would think about what I was gonna eat, or I probably should do a really good workout that morning and that whole week leading up so that I, like, earn my meal.

但现在，我满心期待的是和家人团聚，大家在一起的时光，纯粹享受这份温馨，而不是纠结食物本身。

And and now I'm going into it just really looking forward to spending time with my family and and having everyone together and just enjoying that moment versus thinking about the food part of it.

从尼科尔的话里，你应该能听出来，以前食物完全占据了她的生活。

As you could probably hear from Nicole, food used to absolutely consume her.

如果你对妮可说的这些感同身受，觉得自己的饮食关系也曾这样，那很可能你也一直被饮食相关的压力困扰着。

And if you relate to what Nicole said with what her relationship with food used to be like, it's likely that you have stress associated with your relationship with food.

对妮可来说，走出这段经历让她摆脱了对食物的执念。

And for Nicole, healing from this has allowed her to free herself from obsessive food thoughts.

也让她不再被那些负面的自我对话折磨。

It's allowed her to free herself from constant negative self talk.

现在，她终于能满怀期待地迎接节日了。

It's allowed her to be excited about the holidays.

她又能专心享受和家人在一起的时光了。

It has allowed her to focus on spending time with her family again.

记住，健康远不止你吃了什么、怎么运动。

Remember, health extends far beyond what we eat and how we move.

如果你的饮食关系正在严重影响日常生活，让你焦虑、强迫、失控，那很可能正带来持续的压力，而我们知道，这对健康绝不是好事。

If your relationship with food is negatively impacting your everyday life, if it is all consuming, obsessive, controlling, that is likely leading to unmanaged stress, which we know is not good for your health.

如果你想多听听妮可的故事，被她的经历鼓舞，那就回去重听第116期节目吧。

If you want to hear more from Nicole and get inspired by her story, then go back and listen to episode 116.

这个节目的标题是：《妮可如何在摆脱三十年饮食问题的同时打破代际节食循环》。

It is titled, How Nicole is Breaking Generational Dieting While Healing from thirty Years of Food Issues.

嘿，叛逆者。

Hey, Rebel.

我问你个简单的问题。

Quick question for you.

你有没有过不知道什么时候该吃、吃多少，或者明明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腹感量表指南，帮你重新连接身体的信号，而不是被饮食规则或外界的‘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，让你能练习正念饮食，逐渐明白什么食物、吃多少才真正让你舒服。

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

在这个指南里，你会学到：真正的饥饿感和饱腹感是什么样的，节食为什么会让你失去对这些信号的感知，今天就可以用的简单不费力的方法，以及如何用这个工具增强你对吃多少、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啥、啥时候吃、吃多少，结果反而适得其反，那这份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，重新建立与身体的信任，就去 dietculturerebel.com/hungerfullnessscale 下载吧，或者直接点节目笔记里的链接，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，只是一个简单实用的下一步，帮你重建与身体的信任，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，我们继续回到本期节目。

Alright, let's get back to the episode.

好的。

Okay.

我们之前聊过，要停止拿自己的需求去和别人比较。

So we have talked about working to stop comparing your needs to other people's needs.

我们也谈过管理压力的重要性。

We've talked about the importance of managing stress.

第三个建议，也是我今天要分享的，是摆脱营养方面的错误信息。

And the third tip that I'm going to give you to help you pursue health without dieting is to unlearn nutrition misinformation.

这一点特别重要。

This is a big one.

饮食文化让我们对食物和它对健康的影响充满了恐惧和错误认知。

Diet culture instills so much fear and wrong information around food and how it may or may not impact our health.

很多人真的害怕吃饭。

It has so many people honestly terrified of eating.

比如，有人会觉得某些食物像毒药一样。

Examples of how this could look could be maybe believing that some foods are poisonous.

觉得吃一口东西就能毁掉或拯救你的健康。

Believing that a bite of something could make or break your health.

认为吃碳水化合物是件坏事。

Believing that eating carbs is a bad thing.

觉得吃得越少越健康。

Believing that undereating is healthy.

像体重观察者、Noom、Optivia、1200卡路里计划、Beachbody份量控制这些项目。

You know, thinking about these programs like Weight Watchers, Noom, Optivia, 1,200 calorie programs, Beachbody Portion Fix.

这些项目有个共同点，就像我之前说的，它们都建议吃很少的食物，对普通成年人来说这属于摄入不足。

All of those programs, what they have in common like I shared earlier is that they recommend eating a very small amount of food, which is under eating for the average normal adult.

没错。

Yes.

就连个子矮、体型小的人，比如我，才一米五高。

Even smaller, shorter people, petite people, I'm five feet tall.

所以我可以肯定地说，哪怕你是像我这样矮小的人，这些项目提供的食量还是不够。

So I can say, yes, those programs still are not enough food if you are a short person like me.

但饮食文化已经让我们被洗脑，以为吃这么少是健康的，其实根本不是。

But diet culture has brainwashed us to believe that eating this small amount of food is healthy and it's not.

饮食文化的误导还体现在，认为只要能瘦下来，不管付出什么代价都是健康的。

Diet culture misinformation could also look like believing that losing weight is healthy no matter what the cost.

哪怕得靠不正常的饮食行为才能达成目标。

No matter if you have to resort to disordered eating behaviors to get there.

哪怕已经得了进食障碍。

No matter if you have an eating disorder.

不管你减得有多快，我们都清楚，这会导致肌肉流失、代谢变慢，这可不是好事。

No matter if you are losing weight quick, which we know can result in loss of lean muscle mass and slow your metabolism down, which isn't good.

所以我们得把这些错误的营养观念抛在脑后，因为基础错了，根本没法真正康复。

So we have to unlearn all of this nutrition information because you really can't heal on a faulty foundation.

我们不妨想象一下，你已经接受了这些错误信息，并拿它们当指南去追求健康。

And let's just imagine that you have taken some of this misinformation and you are using this as a guide to pursue health.

就拿这一条来说吧。

So let's take this one for example.

认为吃碳水化合物对身体不好。

Believing that eating carbs is bad.

假设这就是你现在的想法。

Let's say this is a belief that you have.

这种观念是来自饮食文化的误导。

You've learned it from diet culture.

所以你尽力避开所有含碳水的食物。

So you do your best to steer clear from carbs.

这种错误的信息会让你错过重要的膳食纤维，以及多种关键的维生素和矿物质。

This misinformation puts you at risk for missing out on important fiber, for missing out on important vitamins and minerals.

我们的身体其实很依赖葡萄糖，而碳水化合物分解后正好就是葡萄糖。

Our bodies also thrive off of glucose, which is what carbohydrates are broken down into.

这是身体最偏爱的能量来源。

It's our body's preferred fuel source.

同时也是大脑最偏爱的能量来源。

It's also our brain's preferred fuel source.

如果你彻底戒掉碳水，身体就会缺乏这些至关重要的营养素。

So your body is missing out on all of these important nutrients if you're completely cutting out carbs.

所以说，如果你的观念来自节食文化，而且还是错的，那你就根本谈不上真正追求健康。

So in essence, you're really not truly pursuing health if your beliefs are rooted in diet culture and if they are not correct.

你必须把这些错误观念抛掉，用真正科学的营养知识取而代之。

So you really have to unlearn that and replace that misinformation with actual true nutrition information.

下面是我最喜欢的一种方法。

And here's one of my favorite ways to do this.

最好的办法就是多听一些反饮食文化的专家和播客。

It's to just listen to as many anti diet professionals and podcasts that you can.

我的《反饮食文化叛逆者》播客里已经有上百期内容了。

I have over a 100 episodes on the Diet Culture Rebel podcast.

如果你还没听，建议你全部听一遍。

So listen to all of them if you have not already.

这是个很好的起点，能帮你摆脱饮食文化灌输给你的那些没用的观念。

That's a really great starting point to help you begin to unlearn just everything that has been instilled in your brain from diet culture that is not serving you.

另外，也回去听听上周的那期节目，里面讲了很多关于节食风险的真相，平时根本没人提。

And also go back and listen to last week's episode because that is that's gonna shed so much light into the risks associated with dieting that are not talked about.

如果你还没听上周那期，现在去听是个不错的选择。

So that's a good place to start if you have not listened to last week's episode yet.

嘿，叛逆者。

Hey, Rebel.

我插一句，你正在听的这期节目是几年前录的。

Popping in here because the episode you are currently listening to is originally from a few years ago.

我刚才提到的那集其实不是上周的。

So that episode that I just referenced is actually not from last week.

不过你还是可以去听。

However, you can still listen to it.

链接在节目笔记里，你也可以回去找第120期，标题是《我们谈得不够多的三种盲目追随饮食文化的危害》。

It is linked in the show notes, or you can go back and find episode one twenty titled three risks of buying into diet culture that we don't talk about enough.

好了。

Alright.

我们继续回到这期节目。

Back to the episode.

你看，如果你对营养的观念建立在错误、有害的基础上，就不可能真正追求健康。

So as you can see, if your beliefs around nutrition are rooted in an incorrect, wrong, harmful place, you can't pursue health.

所以你必须从根本上入手，摒弃那些没用的信息，换成真实、有益、正确的营养知识，然后让这些新观念引导你未来走向健康。

So you really have to get down to the root of this all, unlearn that unhelpful information, replace it with truthful, helpful, correct nutrition information, and then allow those beliefs to guide you with pursuing health moving forward.

对于我的客户，我们更关注的是他们可以增加些什么。

With my clients, what we really like to focus on is what they can add in.

现在我要分享的第四个建议，是帮助你在不节食的情况下追求健康：培养成长型思维。

Now the fourth tip that I have to help you pursue health without dieting is to adopt a growth mindset.

别再指望有什么速成办法了，我敢保证，根本不存在这种事。

Just give up on the idea that a quick fix is possible because I can promise you it's not.

尤其是在你修复与食物关系的过程中。

Especially when you are healing your relationship with food.

卡罗尔·德韦克是动机研究领域全球最顶尖的学者之一。

So Carol Dweck, she is one of the world's leading researchers in the field of motivation.

正是她提出了‘成长型思维’这个概念。

She's the one who came up with the term a growth mindset.

她说，在成长型思维里，人们相信最基本的能力可以通过努力和坚持来提升，天赋和智力只是起点。

And she said that in a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work, that brains and talent are just the starting point.

这种观念会让人爱上学习，并培养出成就大事所必需的韧性。

And this view creates a love of learning and a resilience that is essential for great accomplishment.

当我们修复与食物的关系时，真的需要这种思维方式，因为这绝不是一蹴而就的事。

When we're healing our relationship with food, it really does take this type of a mindset because it is not a quick fix.

这需要时间。

It takes time.

拥有成长型思维，能让你从困境和挑战中学习。

And with a growth mindset, it allows you to learn from difficult times, from challenges.

你会把失败看作成长的机会。

It allows you to view failures as an opportunity to grow.

也会鼓励你去尝试新事物。

And it allows you to try new things.

每当你做一件新事，一开始都会觉得很难。

Anytime we do something new, it's going to feel difficult.

节食文化其实依赖于固定型思维，这对修复你和食物的关系毫无帮助。

Diet culture really thrives off of more of a fixed mindset, which is not helpful with healing your relationship with food.

固定型思维总以为康复应该是线性的。

A fixed mindset expects more of a linear fashion when it comes to healing.

它期待康复和进步一路向上，但事实上，修复你和食物的关系时，日子有难有易，这再正常不过。

It expects healing and progress to just be onward and upward when in reality, when we're healing our relationship with food, it is normal to have hard days.

感到自己前进一步却退后两步，这很正常。

It's normal to feel like you're taking one step forward and two steps back.

用固定心态来看，你往往会觉得自己要么擅长某件事，要么就完全不行。

With a fixed mindset, sometimes you feel like you're either good at something or you're bad at it.

这其实延续了节食文化那种思维：根据你吃了什么来评判你是好人还是坏人，或者因为你是否严格遵守饮食计划，就觉得自己是‘好’还是‘坏’，甚至把食物分成‘好’和‘坏’。

Again, this really feeds into that diet culture mentality of saying you're a good person or a bad person based on what you eat or you're being good or bad based on how good you're sticking to the diet or you're eating good food or bad food.

这里充满了非黑即白的思维方式。

Lots of binary thinking here.

而成长型心态能帮我们摆脱这种思维。

So a growth mindset allows us to walk away from that.

当我们用正念饮食的方式来修复与食物的关系时，这一点至关重要，因为正念饮食确实带来很多健康益处。

And when we talk about healing our relationship with food using an intuitive eating approach, this is absolutely essential because there are a lot of health benefits associated with intuitive eating.

接下来我们会聊聊这些内容。

And we're gonna talk about that in a little.

谈谈研究对正念饮食者有什么发现。

Talk about what the research has to say about intuitive eaters.

但如果你没有成长型思维，总告诉自己该停下了，不该再修复和食物的关系，你就无法享受到作为直觉饮食者本可以获得的所有好处。

But if you don't have that growth mindset, if you're telling yourself you should stop and you shouldn't keep healing your relationship with food, you're not going to be able to achieve all of the benefits that you can as an intuitive eater.

所以你得重新调整自己的心态，才能去追求这种全新的健康方式。

So you have to reframe your mindset so that you can pursue this new way of health.

你得改变想法，明白这需要时间。

You have to reframe your mindset to know that it's going to take time.

明白自己必须学会耐心。

To know that you will need to be patient.

明白这不是能一蹴而就的事。

To know it's not going to be a quick fix.

直觉饮食是一种自我关怀的饮食模式。

So intuitive eating is a self care eating framework.

已经有120多项研究证明了它的益处。

We have 125 plus studies showing benefits.

这么多研究，真的不少了。

That's so many studies.

嘿，Rebel，我又来跟大家分享一个重要的更新。

Hey Rebel, I am popping in again with a very important update.

现在关于正念饮食的研究已经超过220项了，我上次统计的时候就是这么多，而且都显示了积极效果。

So intuitive eating now has over 220 studies, last time I checked, showing benefits.

看到这些年来研究和正念饮食一起成长，持续证明它的益处，真的让人很振奋。

And it is really cool to see how research and intuitive eating has grown over the years and how it continues to show benefit.

好了。

Alright.

我们继续回到这期节目。

Back to the episode.

这正是你不靠节食也能好好照顾自己的方式。

And this is truly how you can take care of yourself without dieting.

尤其是如果你正在听这个播客，我敢说，节食和一堆饮食规则长期来看并没有帮到你。

And especially if you're listening to this podcast, I'm gonna go ahead and venture out to say that dieting and lots of food rules has probably not served you in the long term.

所以，是时候尝试一种截然不同的方法了。

So that means it is time for something radically different.

而且，研究已经证实，采用直觉饮食的人有着许多令人印象深刻的健康益处。

And we have lots of impressive health benefits seen with intuitive eaters backed by research.

这些益处包括但不限于：胆固醇水平改善、与食物相关的内疚和焦虑减少、压力水平降低、对身体的信任增强、心血管风险下降、自尊心提升、生活满意度提高。

These include but are certainly not limited to improved cholesterol, decreased food related guilt and anxiety, decreased levels of stress, better body trust, lower cardiovascular risk, improved self esteem, greater life satisfaction.

我们看到的健康好处实在太多了。

So, so many health benefits that we see.

所以很明显，修复你与食物的关系，践行直觉饮食的原则，本身就是一种促进健康的做法。

So clearly healing your relationship with food, adopting intuitive eating principles, this is health promoting.

而且，它还能帮助你维持稳定的体重。

Plus, it helps you be able to maintain a stable weight.

我要特别说明一下，如果你听我很久了，应该知道我并不是来帮你控制体型的。

And I say this, I wanna say this carefully because if you've been listening to me for a while, you probably know that I'm not here to help you control your body size.

我很少谈论有意识的减重。

I don't talk about intentional weight loss really.

这是因为有意识减重并不在直觉饮食的框架之内。

And that's because it's not a part of the intuitive eating framework.

但我确实认为，讨论保持体重稳定对健康有多重要，是很必要的。

But I do believe that it's important to talk about how maintaining a stable weight can be actually really good for you.

当我们不再有那些乱来的行为，不再极端节食或暴饮暴食，不再陷入疯狂的限制性饮食，也不再觉得自己总在‘破戒’的时候，

And we know when we don't have these haphazard behaviors around food, if we're not going through extremes of restriction and out of control eating, crazy restrictive diets and feeling like we're falling off the wagon, etcetera.

我们就更有可能维持体重的稳定。

If we're not doing that, we're more likely to maintain a stable weight.

当我们倾听身体的信号，吃那些真正让自己舒服的食物，等等，

If we're listening to our body cues, we're eating what feels good to us, etcetera.

我想谈谈这一点，因为研究告诉我们，节食通常会导致体重反复波动。

And I want to talk about this because what we know from research is that dieting typically results in this weight cycling.

就是一次又一次、没完没了地减了又胖、胖了又减。

The losing and gaining of weight over and over and over and over again.

而我们知道，这种体重反复波动对健康非常不利。

And we know that weight cycling is not good for health.

体重波动会增加心血管疾病的风险，提高患糖尿病的概率，也会提升全因死亡率。

So weight cycling is associated with increased cardiovascular risk, increased risk of diabetes, increased all cause mortality.

这和抑郁情绪有关。

It's related to depressive symptoms.

我们都知道，体重反复波动对健康没好处。

We know that weight cycling is not good for our health.

所以，摆脱这种循环，保持体重稳定，对健康显然更有利。

So it makes sense that moving away from that and maintaining a stable weight would be much better for our health.

建立健康的食物关系能帮你做到这一点，虽然这需要时间。

And having a healthy relationship with food can help you do that, although it does take time.

我想和你分享我以前的客户妮可的一个经历，她通过成为直觉饮食者，真正学会了倾听身体的需求。

I want to share one more takeaway from my past client Nicole with you that just highlights how becoming an intuitive eater has allowed her to tune into what really feels good to her body.

下面听听妮可怎么说。

So let's hear from Nicole.

现在我不会再被它牵着走了。

I am not consumed by it now.

我就吃那些让我身体感觉舒服的食物。

I I just I eat what feels good for my body.

感觉好了我就动，现在我就这么过日子。

I move when it feels good, and I just live my life now.

从妮可的经验里，我想强调一点，那就是身体与食物的协调性——也就是留意不同食物让你身体有什么感觉，并且多数时候能选那些让身体更高效运转的食物。

What I wanna point out from Nicole's takeaways is that it really highlights body food congruence, and this is the ability to pay attention to how different foods make your body feel and be able to choose foods that help your body perform efficiently well most of the time.

不是说百分之百都做到，但大部分时候是这样。

Doesn't mean you do it a 100% of the time, but a lot of the time.

很明显，她之所以能做到这一点，是因为她说，现在不再被对食物的强迫性想法困扰了，成为直觉型进食者之后，她能吃那些让身体舒服的东西。

And it's clear that this is something she's doing because she said, now that she's no longer consumed by obsessive food thoughts, now that she's an intuitive eater, she's able to eat what feels good to her body.

感觉好了就吃。

She eats when it feels good.

这对她来说是一种解脱。

And that is freeing for her.

成为直觉型进食者，就能帮你做到这一点。

Becoming an intuitive eater helps you do this.

我们先来总结一下五个不靠节食也能追求健康的小贴士。

Let's summarize the five tips to help you pursue health without dieting first.

第一条建议。

Tip number one.

别拿自己的需求去跟别人比较。

Stop comparing what you need to what other people are doing.

第二条建议。

Tip number two.

通过改善你和食物的关系来缓解压力。

Manage your stress by healing your relationship with food.

第三条建议：摆脱对营养的错误认知。

Tip number three, unlearn nutrition misinformation.

第四条建议：培养成长型思维。

Tip number four, adopt a growth mindset.

第五条建议：成为直觉型进食者。

And tip number five, become an intuitive eater.

当我决定重新播出这一集时，我又听了一遍。

When I decided to air this episode again, I listened to it again.

让我特别印象深刻的是，如今有越来越多的研究证明了直觉饮食的好处。

And what stood out to me is how much more research we have today showing benefits of intuitive eating.

这让我由衷地感到兴奋，也对这种理念——哪怕只是其中一部分——能给这么多人、包括你带来积极改变充满希望。

And that makes me honestly so excited and super optimistic about how this approach, or even just parts of it, can positively impact so many people, including you.

如果你觉得这期节目有帮助，而且这个播客曾支持过你，欢迎通过留下真实的评分和评论来支持我们。

If you found this episode helpful, and if this podcast has supported you, you can support the show by leaving your honest rating and review.

这能帮助更多人发现这个节目，也让我能继续免费为你制作内容。

This helps more people find the show and give it a listen, and it also helps me be able to keep producing the show as a free resource for you.

你可以在苹果播客上留下五星评分和评论，或者在 Spotify 上给五星评分并留言告诉我，听完这期后什么最让你印象深刻。

You can leave a five star rating and review on Apple Podcasts, or a five star rating on Spotify with a comment letting me know what stood out to you after you listened today.

一如既往，我为你能在这里、为自己争取更好的饮食关系感到骄傲。

As always, I'm proud of you for being here and for giving yourself the gift of a better relationship with food.

我真的很期待下次再和你聊聊。

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

在那之前，我是你的主持人，也是你的同行者，Bon。

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