If sweet temptation has you struggling to stick a new diet, this guide will fend off those hunger pangs and get you back on track.

如果甜食使你不得不堅(jiān)持新的節(jié)食，下面的指導(dǎo)會讓你避開饑餓的煎熬，而讓你重新步入正軌。

Step 1: Pinpoint triggers for indulgence
Pinpoint the triggers that lead you to eat too much or to eat unhealthy foods. Triggers may include boredom, depression, stress, or even loneliness. Just being aware of your triggers can help you learn how to deal with them.
第一步：準(zhǔn)確地確定讓你放縱飲食的刺激物
準(zhǔn)確地確定那些導(dǎo)致你吃太多或是吃不健康食物的刺激物。可能包括無聊，精神壓抑，壓力，甚至是孤獨(dú)。要意識到這些刺激因素來幫助自己如何應(yīng)對。

Tip：Don’t use food as a reward or as a distraction from life’s problems
小貼士:不要將食物作為對自己的犒勞或是應(yīng)對生活問題的消遣。

Step 2: Keep a food journal
Keep a food journal and track everything you eat throughout the day. Compare it to your schedule to see where you can make changes and start healthier habits.
第二步：寫所吃食物的日志
寫所吃食物的日志并追蹤全天所吃的各種食物。將日志和你所計劃吃的食物進(jìn)行對比來看什么地方能進(jìn)行改善，并開始更健康的飲食習(xí)慣。

Step 3: Ditch the junk food
Don’t keep junk food at home or in the car; replace chips and cookies with healthy alternatives like fruits, vegetables, and nuts.
第三步：遠(yuǎn)離垃圾食品
不要在家里或車?yán)锓爬称贰⑹項(xiàng)l和餅干用更健康的食物比如水果，蔬菜和堅(jiān)果替換掉。

Step 4: Plan ahead
Plan your meals in advance and prepare healthier choices at home ahead of time to store in the refrigerator and freezer and reheat when you’re pressed for time.
第四步：要提前計劃
提前計劃你要吃的餐飯，在家可以提前準(zhǔn)備些健康的食物，將它放到電冰箱里冷凍，當(dāng)你需要吃的時候再加熱。

Tip：Meals and snacks prepared at home are not only healthier but can also be less expensive.
小貼士:在家里準(zhǔn)備的飯菜和小吃不僅更健康而且更劃算。

Step 5: Read food labels
Read the nutritional information labels on everything you buy at the grocery store and take the time to learn what they are telling you.
第五步：讀食物標(biāo)簽
讀在雜貨店購買的食物上的標(biāo)簽來看營養(yǎng)信息，花些時間來學(xué)習(xí)下標(biāo)簽上所述信息。

Step 6: Eat slowly
Eat slowly at each meal. Take the time to chew your food and enjoy the tastes and textures. Use smaller plates and bowls to control your portion sizes.
第六步：要慢慢吃
吃飯時要慢慢吃。花些時間來咀嚼食物，享受味道。用小點(diǎn)的盤子和碗來控制每份食物的量。

Step 7: Pick up a cookbook
Pick up a healthy eating cookbook to keep your excitement level high with new recipes and to prevent your palate from getting bored.
第七步：買本食譜
買本健康飲食食譜，通過新的烹飪法來保持你的興奮度