103：问答：帮我戒掉每晚吃零食的习惯！

本集由我的新项目《与食物和平共处：情绪性进食工具箱》赞助。

This episode is brought to you by my new program, peace with food, the emotional eating toolbox.

这是一个全新的30天自我指导项目，帮助你停止情绪性进食，最终在饮食和进食方面获得自信、平静与掌控感。

It's a new thirty day self guided program that helps you stop emotional eating and finally feel confident and calm and in control around food and with eating.

如果你准备好停止非此即彼的循环，真正与食物建立和平关系，并希望按照自己的节奏来实现，那么请访问 toomuchonherplate.com/peacewithfood 了解更多信息。

If you're ready to stop the all or nothing cycle and build real peace with food and you wanna do it at your own pace, then visit toomuchonherplate.com/peacewithfood to learn more.

大家好。

Hey, everybody.

今天，我为大家带来一些全新的内容，这也是我希望持续开展的一个系列或常设节目——问答环节。

Today, I have something a little bit new for you and something that I hope is going to be an ongoing feature or an ongoing kind of episode that I'm doing, and that is a q and a episode.

我会收集你们的问题，并给出我最好的回答。

I am taking your questions and giving my best answer.

这些问题涉及你们在情绪性进食和暴食方面的困扰、如何打破循环、卡住的地方，以及你们一直想知道的事情。

Questions related to your struggles with emotional eating and overeating, what it takes to break the cycle, places that you're stuck, things that you've been wondering about.

如果你是我Facebook免费私人社群的成员，你也可以提交你的问题，也许它们会出现在未来的某一集中。

And if you're a member of my free private community on Facebook, then you too can submit your questions, and maybe they will show up in a future episode.

加入私人Facebook群组的链接在节目笔记中，我将在本集末尾为你详细介绍。

The link to join the private Facebook group is in the show notes, and I'll tell you more about it at the end of the episode.

我会尽量让这些节目简短、精炼且具有可操作性，也就是说，我会尽力回答你们的问题。

I'm going to try to keep these episodes short and sweet and actionable, meaning I want to do my best to answer your questions.

同时，我也想给你们一些新的想法去尝试，一些新的策略去实践，帮助你们打破那些显然一直无效的旧模式。

And I want to give you some new ideas to experiment with, some new strategies to try out, some ways to break out of the same old same old that obviously hasn't been working.

那么，让我们开始第一个问答节目吧。

So let's dive in with the first q and a episode.

今天的问题来自乔迪。

Today's question is from Jody.

乔迪说，我想知道该如何打破每晚用吃东西来安抚自己的习惯。

And Jody says, I wanna know what to do to break the habit of reaching for food to soothe myself every single night.

我知道我可以选择很多其他活动，但在那一刻，我从来不去做。

I know that I can pick from a host of other activities, but in the moment, I never do.

我记不清上一次晚上从坐下到强迫自己去睡觉期间没有吃东西是什么时候了。

I can't remember the last evening I've had that I didn't eat from the moment I sat down until I forced myself to go to bed.

我需要，她把‘我需要’加了引号，我需要通过食物来放空自己。

I need, and she has that in quotes, I need to zone out with food.

打破这个习惯感觉根本不可能。

It feels impossible to break this habit.

而且，说实话，我觉得我并不想打破它。

And, honestly, I feel like I don't want to.

Jody的问题非常熟悉，你可能也遇到过类似的情况。

Jody's question is so familiar, and some variation of it may be very familiar for you.

对吧？

Right?

像为什么我晚上停不下暴饮暴食这样的问题。

Questions like why can't I stop overeating at night?

为什么晚上暴饮暴食的习惯最难改？

Why is the overeating at night habit the hardest one to break?

为什么我总是在一天结束时暴饮暴食

Why do I overeat at the end of

一天结束的时候？

the day?

我为什么就是停不下来？

Why can't I stop it?

我为什么一整天都挺好的？

Why am I good all day?

可到了一天快结束的时候就全毁了

And then I blow it at the end

一天的末尾。

of the day.

所以这里有

So here are

一些你以前在我其他节目里听过的内容。

some things that you have heard me say before in other episodes.

对我们大多数人来说，一天的结束往往是暴饮暴食的完美风暴。

The end of the day for most of us tends to be a perfect storm for overeating.

这是一种隐藏的饥饿感的完美风暴，这些是你在白天渴望但未得到满足的东西，与食物无关。

It's a perfect storm of hidden hungers, things that you are hungry for that haven't been fed during the day that have nothing to do with food.

对吧？

Right?

这是你最容易耗尽精力的时候，不仅身体疲惫，而且这可能是你一天中最后能腾出剩余精力、给自己真正需要的东西的时刻。

This is the time of day when you tend to be out of energy, when you not only tend to be out of energy and you're tired, but it is probably the last time in your day when you have the leftover or the surplus or the available energy to give yourself what it is that you really need.

所以很容易找借口。

So it's easy to cop out.

很容易依赖那些熟悉的旧习惯。

It is easy to lean into the old familiar thing.

如果你有忽视自我照顾、把自身需求放在最后的模式，那么一天结束时往往会成为一场完美风暴。

The end of the day tends to be a perfect storm if you have any sort of pattern of neglecting your own self care or putting your needs last.

对吧？

Right?

很多女性告诉我，到了一天结束时，她们才意识到自己一整天都没有为自己做过任何事。

So many women tell me I get to the end of the day and I realize there hasn't been anything for me all day.

从我醒来的那一刻起，我就一直在应对我的待办事项清单，现在我只感到疲惫，觉得自己理应得到一些只属于自己的东西。

I have been reacting to my to do list from the moment I woke up, and now I'm just tired and I feel like I deserve something that is just for me.

一天的末尾。

The end of the day.

顺便说一下，这可能是你工作日的结束，也可能是你真正一天的终点，也就是睡觉前的最后时刻。

And by the way, this could be the end of your workday or it might be the literal end of your day, the last time before you go to bed.

但这确实是真正的终点。

But it is literally the end.

因此，你已经消耗了大量自己的好状态。

And so you've used up a lot of your good stuff.

一天的末尾是我们意志力通常最薄弱的时候，因为我们一整天都在不断使用它。

The end of the day is when we are typically lowest on willpower because we've been using it all day long.

而根据你如何安排这一天的其余时间，你可能因为太忙而错过了午餐，或者因为太忙于照顾别人的午餐或其他事情而忘了带自己的午餐。

And depending on how you have managed the rest of your day, maybe you've been so busy that you skipped lunch or you forgot to bring your lunch because you were so busy taking care of everybody else's lunch or whatever.

但很多时候，尤其是当我们想到一天的末尾

But so often, especially when we think about the end

到了工作日结束时，你会变得太饿。

of the workday, you end up too hungry.

对吧？

Right?

你没有吃你需要的食物，或者没有给自己补充那些能在一天结束时维持能量的东西。

You haven't eaten what you needed to or fed yourself that kind of things that would help your energy be in a good place at the end of the day.

或者你的血糖可能不稳定，因为现在已经是这一天的尾声了，你早早下班回家，然后吃了一堆东西，那些可能是高糖、随手可得的零食。

Or maybe your blood sugar is wonky because it is now the end end of your day and you came home from work early and then you ate all the things and the things maybe were the high sugary snack, easy to grab kinds of things.

现在你经历了血糖骤降。

And now you had this blood sugar crash.

所以你的血糖没有达到应有的水平。

And so your blood sugar isn't where it needs to be.

回到之前的观点，一天结束时我们已经耗尽了所有精力。

And back to that idea that the end of the day is where we've used everything up.

这可能是全天最难激发动力的时候。

This is probably the hardest time of the day to conjure up motivation.

所以乔迪说我可以从很多其他活动里选，但当时我从来不会选，我也不想选。

So Jody says I can pick from a host of other activities, but in the moment I never do, and I really don't want to.

那猜猜怎么着？

Well, guess what?

这是因为你累了，意志力耗尽了，动机也可能非常低。

It's because you're tired, you're out of willpower, and your motivation is probably pretty low.

所以在这种情况下，或者如果你的情况略有不同，是这些情况的某种变体，就很容易理解为什么食物如此有吸引力，为什么你会想去拿点吃的，或者去拿计划之外的特别零食。

So in these circumstances, or if your situation is a little bit different, some variation of these circumstances, it becomes really easy to understand why food is so appealing, why reaching for something to eat or reaching for the special extra outside of your plan thing to eat.

对吧？

Right?

因为吃东西感觉太好了，因为食物很简单。

Feels so good because food is easy.

食物很容易获得。

Food is accessible.

食物几乎触及了所有

Food touches almost all of

我们的感官。

our senses.

食物在当下让人感觉良好。

Food feels good in the moment.

当你感到疲惫，当你

And when you're tired and when you're

精力耗尽时，你的视角往往会聚焦在当下的一时一刻。

out of energy, your perspective tends to be pretty focused on a moment or two.

因此，如果食物是一种奖励、一种逃避、一种慰藉、一种休息方式，或者是一种关闭大脑、麻木自我的手段，那么吃东西、暴饮暴食甚至暴食，都会开始感觉像是你唯一能接触到的选择。

And so if food is a reward or an escape or a comfort or a way to rest or a way to shut down your brain and go numb, food, reaching for something to eat, overeating, and even a binge can start to feel like the only choice that's accessible to you.

或者像乔迪说的，我知道还有其他选择，但我就是不明白自己为什么不去做。

Or like Jodi's saying, I know there are these other choices, but I can't figure out why I won't do them.

我希望我刚刚向你解释的内容，能让你更容易理解并对自己产生同理心——为什么你的理性大脑能想出一大堆其他活动、更有成效的事情，或者替代进食或暴食的方案。

Well, I hope what I just explained to you makes it easier to understand and have compassion for why it is that your logical brain can come up with a whole host of other activities, productive things that you might do or alternatives to eating or overeating.

但在那一刻，你就是不想做。

But in the moment, you don't want to.

从现实的角度出发，理解并同情为什么会这样，是打破每晚靠吃东西来安抚自己的习惯的重要第一步。

And starting with a realistic understanding and compassion for why that is is a really important first step for breaking the habit of reaching for food to soothe every single night.

如果你想打破夜间暴食的习惯，那么你必须先反驳你大脑中那些非常无益的想法。

If you want to break the overeating at night habit, then you are going to need to start by talking back to your brain that wants to do some really unhelpful things.

你需要反驳你大脑中那个期待你在一天结束时充满意志力、精力充沛、愿意做各种艰难事情的部分。

You're going to need to talk back to your brain that is expecting you to be full of willpower and full of energy and full of the willingness to do really difficult things at the end of the day.

基本上，你需要反驳大脑中那个信奉‘剥夺谬论’的部分——如果某件事不起作用，我就。

Basically, you need to talk back to that part of your brain that has bought into the deprivation myth that if something isn't working, I.

如果你发现自己每晚、大多数夜晚、或者每隔一个周一都会暴食，那么解决方案就是你只需要找到一种方法，变得更超人，更努力。

If you find yourself overeating every single night or most nights or every other Monday, then the solution is you just need to find a way to be more superhuman and to try harder.

让我们换种方式来做。

Let's do it differently.

首先，我认为——这听起来可能有点奇怪，但明确你想要打破的习惯是什么非常重要。

So first of all, I think, and this may sound a little off or strange, but it's important to be really clear on what is the habit that you are trying to break.

但同时，你想要建立的习惯又是什么？

But also, what is the habit you want to create?

我们常常只关注于我不想在晚上8点后吃任何东西。

So often we get focused on, I don't want to eat anything after 08:00.

我不想在

I don't want to eat ice cream in front of

电视前吃冰淇淋。

the TV.

我不想

I don't want to

在别人都睡了之后把所有的饼干都吃完。

eat all the cookies after everybody else goes to bed.

但我们没有花时间去弄清楚，也没有真正描绘出我们究竟想要什么，我们希望达到什么目标

But we don't take the time to figure out and to really create a clear picture of what is it that we want to what do we what is it that we want

拥有什么？

to have?

我们究竟在建立什么？

What are we building here?

你想要创造什么？

What do you want to create?

而你想要创造的，很可能不仅仅是一份待办事项清单。

And what you want to create is probably more than a to do list.

我们想要的，几乎总是与一种我们想要拥有的感觉相关联或嵌入其中。

What we want is almost always embedded or related to a feeling that we want to have.

那么，在结束时你希望自己感觉如何？

So how do you want to feel at the end of

这一天？

the day?

你如何

How do you

希望在睡前放松时感受到什么？

want to feel while you're winding down before bed?

你希望入睡时感受到什么？

How do you want to feel when you go to bed?

你希望在

How do you want

早上醒来时有什么样的感受？

to feel when you wake up in the morning?

有哪些事情可以帮助你实现这一点？

And what are some things could help you do that?

有哪些事情与你一天结束时的状态相一致？

What are some things that match that are in sync with how you are at the end of the day?

好的。

All right.

所以第二点，我想让你思考的是，你的大脑一直在告诉你，要戒掉晚上吃东西的习惯，你得依赖意志力，但我想我们已经达成共识了：对大多数人来说，到了一天结束时，意志力基本已经耗尽了。

So the second thing I want you to think about is how much your brain is telling you to that, break this eating at night habit, you need to rely on willpower because I think we've already established that for most of you, willpower is pretty much all spent by the time you get to the end of the day.

所以与其告诉自己，我要

So instead of telling yourself I'm going

坚强，我要挺住，今晚以及今后的每一个晚上都不再屈服。

to be strong, I'm gonna be tough, I'm not gonna give in tonight or any other night from here on out.

对吧？

Right?

你该怎么改变一下呢？

How can you change things up?

如果你做过我的隐藏饥饿测试，你就知道那五种常见的隐藏饥饿感，正是导致许多聪明又忙碌的女性暴食的原因。

If you've taken my hidden hungers quiz, you know about the five common hidden hungers that are the reason so many smart, busy women overeat.

摆脱这些隐藏饥饿感的关键，在于开始思考如何满足它们。

And the key to taking the power from those hidden hungers is to start thinking about how you can feed those.

所以，你想要养成的习惯，或许更应该是给自己真正需要的东西——不是食物，而是奖励、逃避、安慰、休息，

So maybe your habit that you want to create is more about giving yourself what it is that you really need that isn't food, a reward and escape comfort, rest,

一点点放空的时间、陪伴。

little bit of time of zoning out companionship.

当你逐渐降低对某天早上突然拥有完美、持久意志力的期待时，我也想鼓励你停止依赖完美的计划。

And while you are easing up on the expectation of someday waking up with perfect, unrelenting willpower, I want to encourage you to stop relying on perfect plans.

比如那种计划：到了晚上，我就不吃东西了，而是去花园里干点活。

Plans that, you know, at the end of the day, instead of overeating, I'm going to spend some time working in the garden.

或者在一天结束时，我不去拿一 Bowl 冰淇淋，而是去收拾厨房，也许把第二天要穿的衣服准备好，或者挤出时间做一次额外的锻炼，或者第一次锻炼。

Or at the end of the day, instead of going and getting a bowl of ice cream, I'm going to clean up the kitchen and maybe go lay out my clothes for the day or maybe fit in an extra workout or a first workout.

对吧？

Right?

一个当你认真思考时，要求你变得不同于现在的自己、在一天结束时感受与平时不同、并强迫自己做更多困难事情的计划。

A plan that when you really think about it requires you to be different than you are, to feel differently than you typically do at the end of the day, and to make yourself do more hard things.

如果是这样，你就是在给自己设陷阱。

If that is the case, you're setting yourself up.

你想要做的是两件事。

What you want to do is two things.

你要制定一个符合现实的计划。

You wanna create a plan that matches the reality.

如果我的模式是在一天结束时瘫坐在舒适的椅子上，只想放空自己，直到能爬回床上，希望独处，不想再做任何困难的事，因为我一整天都在工作，

If my pattern is collapsing at the end of the day in a really comfortable chair, wanting only to zone out until I can crawl into my bed, wanting to be left alone and not wanting to do one more hard thing because I've been working all day long,

那么我所决定要养成的计划或习惯

then a plan, a habit that I decide to create

相反，想要做点有成效的事、完成待办清单上的另一项任务、读那本非虚构类自我提升的书，大概都不会发生。

instead that's all about doing something productive or crossing another thing off my to do list or reading that nonfiction self improvement book is probably not going to happen.

这和我真正需要的东西毫无关系。

It doesn't have anything to do with what I really need.

这和为什么那包薯片在召唤我、我无法抗拒这种渴望也毫无关系。

It doesn't have anything to do with why that bag of chips is calling to me and I can't resist the craving.

对吧？

Right?

所以别再制定那些不符合你真实需求的计划，或者那种让你变成超人般虚构存在的完美主义计划了。

So stop creating plans that don't match what you really need or perfectionistic plans that somehow turn you into a superhuman, nonexistent human being.

另一部分是提前制定好这个计划。

The other part of this is to create that plan in advance.

我们在这里假设，一天结束时的你并不是最好的你。

We're just going to assume here that the end of the day is not you at your best.

那时的你没有最佳的能量、没有最佳的创造力、没有最佳的专注力、没有最佳的意志力，也没有最佳的视角。

It's not you with your best energy, with your best creativity, with your best focus, with your best willpower, with your best perspective.

假设一天结束的时候，你已经很疲惫了。

The end of the day, let's just assume is when you are pretty done.

这也是为什么食物对你有如此大的吸引力的原因之一。

And that is one of the reasons that food has such

一个牢固的立足点。

a foothold.

想想在一天早些时候，那时还没到一天结束。

So think about earlier when it's not the end of the day.

在一天结束时，我想养成什么习惯？

What is the habit I would like to create at the end of the day?

在一天结束时，什么会让我感觉舒服？

What might feel good for me at the end of the day?

在一天结束时，什么会比较简单？

What could be easy at the end of the day?

制定一个计划。

Create a plan.

我说的计划并不是一成不变的，而是一种你可以尝试调整的东西。

And by plan, I don't mean something set in stone, but something that you can experiment with.

提前制定好这个计划，

Create that plan in

然后在一天结束时去实践它。

advance and then try it out at the end of the day.

为自己提前准备好方案。

Have it pre prepared for yourself.

与此相关，我认为

Along those lines, I think

最重要的是不要再让你状态最差的时候掌控一切。

it is so important to stop giving your lowest times all the power.

在一天结束、你已经筋疲力尽、资源耗尽的时候，不该再给自己施加压力去做出正确的决定。

At the end of the day, when you are done, when you are lowest on resources is not the time to put the pressure on you to make the right decision.

所以如果你能提前制定好计划，那就太好了。

That's why it's so great if you can create a plan in advance.

而且，如果你能在一天中精力更充沛、时间更充裕的时候，而不是在一天结束时，去审视是什么导致你在傍晚如此耗尽精力，那也非常好。

And it's also great if you can not at the end of the day, but during a time when you have more energy and bandwidth, take a look at what leads to you being so depleted at the end

了结一天时的情况，并观察

of the day and taking a look

你可以提前做些什么

at what you can do

来缓解这种情况。

earlier.

其中一个

One of the

你可能听说过的故事，是我‘你正在错失平静’课程中的杰西卡。

stories that you may have heard is about Jessica in my You're Missing Peace program.

她加入课程时，几乎每晚都会暴食，感到完全失控，对自己感到非常沮丧和难过。

She was somebody who, when she joined the program, was bingeing most nights, feeling really out of control, feeling really frustrated and upset with herself.

但她最终戒掉了这个习惯。

She got rid of that habit.

实际上，她戒掉了这个习惯。

Actually, she lost the habit.

我的意思是，这个习惯自然而然地消失了，她甚至好几个月都没意识到自己已经不再做了，因为这不是靠意志力强行戒掉的。

And by that, I mean, the habit went away and she didn't even realize for a couple of months that she wasn't doing it anymore because it didn't go away by force of will.

它之所以消失，是因为她处理了一些其他事情，并且在一天中更早的时候就做了这些事。

It went away because she took care of some other things and she took care of them earlier in her day.

事情是这样的。

Here's what happened.

当杰西卡逐步完成《缺失的平静》课程，并且我和她一起进行了一些辅导（这是课程的一部分）时，她开始意识到一些让她自己都感到惊讶的事情。

As Jessica worked through the curriculum of the Missing Peace program and as she and I did some coaching together, which is a part of the program, she started to realize a few things that rather surprised her.

她没有意识到，完美主义和对自己过于苛刻在多大程度上主导了她的生活，持续制造压力并消耗她的精力。

She hadn't realized how much perfectionism and being really hard on herself was running her life and really creating stress and eroding her energy throughout the day.

当我们分析这些模式时，她开始发现，自己在一天结束时是如何表现的——对自己感到非常沮丧，因为一整天都在对自己很严厉，尽管这让她在白天早些时候完成了不少事情，但到了晚上她却觉得自己糟透了。

As we looked at the patterns, she started identifying how she was showing up at the end of the day, feeling so upset with herself, having spent the entire day being pretty hard on herself, which while it was creating results, like she was getting stuff done in the earlier part of her day, she was feeling like crap by the end of it.

同时，她也意识到，自己真正渴望的是自我关怀、自我同情，以及一些属于自己的时间。

And also how what she was really hungry for was self care and self compassion and some me time.

于是，她不再把所有的注意力、精力和焦点都放在最糟糕的时刻——也就是一天结束时的暴食行为上。

And so she stopped giving all the attention and energy and focus to the worst moment, the end of the day and the binging.

她开始在一天的早些时候好好照顾自己。

And she started feeding herself earlier in the day.

她专注于为自己做更多好事，调整自我对话、想法以及那些让她对自己如此苛刻的信念。

She really focused on doing more nice things for herself, her self talk, her thoughts, and the beliefs that were leading her to be so hard on herself.

把这些事情提前安排到一天的早些时候，让她在一天结束时感到更有力量、更专注。

Putting these things into place earlier in her day led her to feel more powerful and more focused at the end of the day.

而且，这也减轻了不少压力。

Plus, it took some of the heat off.

她不再需要背负那么多关于必须处理、思考或担忧的事情的期望。

She didn't have all these expectations of things she needed to take care of or think about or worry about.

她被允许在一天结束时感到疲惫。

She was allowed to be tired at the end

这一天。

of the day.

对她来说，自我关怀的一部分意味着允许自己感到疲惫，允许自己拥有需求。

And part of self care for her meant allowing herself to be tired, allowing herself to have her needs.

而这让她更容易去

And that made it easier to take

照顾这些需求，回应它们，而不是苛责自己，告诉自己应该想多做一次锻炼或打扫

care of them, respond to them instead of beating herself up and telling herself she should feel like doing an extra workout or cleaning up

厨房，或者完成那份工作报告。

the kitchen or finishing up that report for work.

所以当你养成了夜间进食的习惯，像乔迪那样在一天结束时吃东西，

So when you have a habit of nighttime eating, end

说实话，这感觉并不像是你不想放弃它，或者你感到自己告诉自己应该做的事和你真正想做的事之间存在真正的脱节。

of day eating like Jody does, and honestly, it doesn't feel like you don't want to give it up or you are feeling a real disconnect between the things you are telling yourself you should do and what you really want to do.

对此要对自己诚实。

Be honest with yourself about that.

对此要抱有同情心。

Be compassionate about that.

对那些你更倾向于吃东西而不是做其他事情的原因保持好奇，并考虑建立一套不同的习惯，一些你可能更想做的事情。

Get curious about the reasons you would prefer to eat instead of doing the other things and consider creating a different set of habits, a different set of things that you might want to do.

如果你并不想做大脑告诉你应该去做的事。

If you don't want to do the things your brain is saying are the answer.

你的大脑真正渴望得到的、而非食物的是什么？

What does your brain really want to be fed that isn't food?

你的隐性饥饿是什么？

What are your hidden hungers?

去做一下隐性饥饿测试。

Take the hidden hungers quiz.

当你并没有超人的意志力时，别再期待自己拥有超人的毅力。

Stop expecting superhuman strength and resolve when you don't have it.

问问自己，你可以在一天中的某个时段，比如三分之二的时候做些什么，这样到了一天的末尾，你就不会像现在这样感到如此强烈的情绪，让你感觉更有力量，

Ask yourself what you might do in the middle of the day or, I don't know, two thirds of the way through your day so that the very end of your day doesn't have you feeling quite as much as whatever it is that you're feeling now so that you're feeling a little stronger,

更富有掌控感。

a little more empowered.

这些是

These are

乔迪，我会开始关注这些步骤，这需要一些时间。

the steps that I would start to focus on, Jody, and it's going to take some time.

这需要反复练习。

It's going to take some repetition.

这将

It's going to

需要一些提醒。

take some reminders.

这是

This is the

我们在你的缺失部分里所做的事情。

kind of thing we do inside your missing piece.

我们来看看

We take a look

看看哪些地方行不通，然后逐步融入更好的习惯、更积极的思维、更有效的方法和新的思考方式。

at what isn't working and we layer in better habits, better thoughts, better approaches, new ways of thinking.

我们通过缺失部分课程来实现这一点。

And we do that through the missing piece curriculum.

我们还通过每月三次的辅导通话来实现，我们会讨论这些情况。

We do that through the coaching calls that are three times a month where we talk through these situations.

我们会讨论哪些方面有效、哪些无效，以及你卡在了哪里。

We talk through what's working, what isn't working, where you're stuck.

我们会打破那种每次都会悄悄出现的完美主义思维，以及那种总想把事情搞得很复杂的倾向——其实我们并不真想把事情搞得很复杂，对吧？我们要寻找更简单的解决办法。

We blow up the perfectionistic thinking that sneaks in every single time and the tendency to try to do things the hard way and then get mad at ourselves because we don't really want to do things the hard way, you know, and and to look for the easier solutions.

这些就是我们在课程中所做的事情。

That's the kind of stuff we do inside the program.

所以，如果你需要这方面的帮助和支持，一定要去看看。

So if what you want is help and support with this, make sure you check that out.

我会把链接放进去

I'll put the link in

节目笔记。

the show notes.

如果你有

If you have

如果你有一个希望我在未来播客节目中回答的问题，那就来Facebook上的“摆脱情绪性进食与暴食”小组吧。

a question that you're hoping I will answer in an upcoming podcast episode, then come on over to the Freedom From Emotional Eating and Overeating group on Facebook.

这是一个在Facebook内的私密社区，我在这里收集未来播客节目的提问。

It is a private community inside of Facebook, and it's the place that I'm taking questions for future podcast episodes.

我希望在那里见到你，下周我会回来带来另一期节目。

I hope to see you there, and I'll be back here with another episode next week.

感谢收听《盘子里太多》。

Thanks for listening to too much on her plate.

如果本期节目引起了你的共鸣，如果你厌倦了意志力的拉锯战，并且准备好使用真正有效的工具，你可以报名参加我的全新30天自主计划。

If today's episode hit home, if you are tired of the willpower battles, and if you're ready for tools that actually work, you can take the next step with my new thirty day self guided program.

它叫做《与食物和解：情绪性进食工具箱》。

It's called Peace with Food, The Emotional Eating Toolbox.

你将学会如何理解自己的饥饿感，停止情绪性进食，并在食物面前最终感到自信、平静且掌控自如。

You'll learn how to understand your hunger, stop emotional eating, and finally feel confident and calm and in control around food.

立即前往 toomuchonherplate.com/peacewithfood 开始吧。

Get started today at toomuchonherplate.com/peacewithfood.