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Overdid it , and think it might happen again? Before you start feeling guilty, know that taking a too-strict approach after a binge will most certainly backfire. One of the biggest mistakes I see is people beating themselves up and then trying to "undo the damage" too fast. Here, the habits guilt-trippers get trapped in, and better ways to get on track.
吃多了，擔心會再吃多？在你有負罪感之前，還是了解一下大吃大喝后哪些過分嚴格的控制行為可不可取，這些只不過是事后諸葛亮，毫無用處。我發現人們最大的錯誤就是立即運動起來，試圖迅速彌補大吃大喝帶來的“傷害”。下面是一些有負罪感的吃貨們經常做的事情，我們為此提出了更好地解決方案。
1. Mistake: Weighing yourself
錯誤一：稱體重
You know that your weight can fluctuate a lot from day to day—two pounds from water weight alone is totally normal. So if you ate too much last night, especially salty foods that can cause water retention, your scale will reflect it the next morning. Don’t subject yourself to unnecessary angst! Steer clear of the scale and focus on having a healthy day instead. (If you wait 48 hours to hop on the scale, your temporary water weight may well disappear by then.)
要知道，人的體重每天變化是十分反復的——光喝水就能增加2磅體重，這是十分正常的情況。所以如果你昨天晚上吃的太多，尤其是吃了太咸的東西導致大量飲水，第二天早上你的體重便會增加。別讓自己陷入不必要的焦慮！不要把注意力放在秤的數字上，不如想想如何健康度過每一天。（過48小時后再稱稱看，你會發現，那些暫時囤積的水的重量已經消失了。）
2. Mistake: Skipping breakfast
錯誤二：不吃早餐
Still stuffed? Don’t blow off breakfast—if you do, I can pretty much guarantee you’ll have a bigger lunch or dinner than you want. Ample research shows that people who eat breakfast weigh less and eat healthier than people who skip it. If the thought of a big morning meal makes you queasy, have a little fruit and cottage cheese, a piece of toast with a light coating of peanut butter, or a small bowl of oatmeal and berries.
還不餓？那也不能不吃早飯。如果不吃，我保證你在午餐或晚餐時會吃的更多，大量研究表明比起不吃早餐的人來，按時吃早餐的人體重較輕，且飲食更健康。如果早上吃太多會覺得不舒服，那就吃點水果，一些白軟干酪，一片涂了花生黃油的烤土司，或一小碗漿果燕麥。
3. Mistake: Going crazy at the gym
錯誤三：在健身房瘋狂運動
If your usual workout routine is 20 minutes on the elliptical, don't sign up for back-to-back Spinning, Zumba, and Ultimate Abs in an effort to torch off every last crumb. Jumping into a too-intense workout can raise your risk of getting injured. But don't loaf around either: A brisk walk can help with digestion and soothe that bloated belly feeling.
如果你平時只是在橢圓機上運動20分鐘，那就千萬不要為了燃燒脂肪而去參加諸如動感單、尊巴舞，或終極腹肌訓練這種高強度的運動。突然增大運動強度很有可能會讓你受傷。但也別偷懶，快走可以幫助消化，還能減小吃脹的大肚子。
4. Mistake: Skimping on sleep
錯誤四：少睡覺
A new Columbia University study found that people are more likely to crave junky food, like pepperoni pizza, cake, and cheeseburgers, on four hours of sleep than they are on eight hours. Why? Possibly because your brain craves a quick energy boost from these foods to help it fire on all cylinders. Don't cave in. Get a good night’s snooze the night of and after you overeat, to avoid getting in a bad eating cycle.
哥倫比亞大學新的研究表明，和那些每天睡眠8小時的人相比，那些只睡4小時的更喜歡吃垃圾食品，比如蠟香腸披薩，蛋糕，芝士漢堡等。為什么呢？有可能是因為你的大腦希望能夠快速的攝取能量。千萬別上當。如果你吃多了，就好好地睡一覺，補充睡眠，防止陷入惡性的飲食循環。
5. Mistake: Saying "I'll Never Eat ____ Again"
錯誤五：說“我再也不吃____了”
One of the worst things after a day of less-than-ideal eating is to make any absolute food promises. Swearing off carbs (or fried food, or sweets) may last for a few days or even a few weeks, but research shows that the best weight-loss plans allow for some indulgence in moderation. Don’t make any quick decisions or resolutions! The best thing you can do is just get back to your usual eating M.O.
亂吃一天之后最怕的就是胡亂說出某些保證。也許，你可以堅持幾天（甚至幾個星期）不碰任何淀粉類食物（或油炸食品，甜食等），但研究表明最好的減肥計劃是要攝入這些食品的。所以千萬別輕易下決定！最好的方法就是回歸到你正常飲食規律中來。
