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克服暴食症的十种方法（自创）

Chillingbing2016-08-08 20:29:34 

阅读数：438

10 tips to recover from bulimia nervosa:  如何对抗神经性暴食症的10个小方法

1. Regular/normal eating 正常吃饭

Eat three meals a day, only small snacks between meals; do not skip or split meals. Have regular portions of breakfast, lunch and dinner. Do not apply diet rules to meals plan. 一天三顿饭，期间少量间食，不要漏掉或减少任何一顿。每天的早午晚饭定量，不要节食，不要吃什么健康餐，不要按照任何“减肥餐”来吃

2. Abandon food rules 不要给自己定制规则

Do not apply any "restricting rules" to the types of food. Go wisely about food choices but do not limit the choices. Allow yourself to eat "forbidden" types of food. 不要完全杜绝某类食物。可以聪明的选择食物但不要完全禁止。能不能吃巧克力？冰淇淋？只要不过量那么馋了就吃点儿

3. Moderate eating 适量的吃

Eat proper portion of food. Go moderate. Pack away if cannot finish, even for one last bite. Bulimia is always triggered by the additional bite. Always remind yourself to eat moderately. 每餐适量，不过多更不要过少。如果吃不了就收起来放冰箱（或者丢掉），即使只剩一口。暴食症总是从”我再吃一口“开始。永远告诉自己，适量饮食

4. Slow eating 慢慢咀嚼

Slow down the pace of eating. Enjoy every bite of food. Do not swallow. Do not allow emotional eating. Calm yourself down and eat slowly. Chew as many times as you can before swallow. 放慢吃饭节奏，细嚼慢咽，让唾液和每一口食物充分混合，仔细享受每一口食物的味道。不要大口吞咽，不要情绪化进食。放松心情，慢慢的吃。

5. Don't compare to others 不要和别人比

Do not look to other ppl's physique - everyone is different and you are beautiful the way you are. Skinny is not the only form of sexiness or attractiveness. Allow yourself to look just you. 不要拿别人身材和自己比 - 每个人都是不同的，每个人都有自己的魅力。细瘦并不是性感美丽唯一的表达方式。爱独一无二的自己

6. Identify your triggers 找出成因

Identify your triggers and avoid them. 找出情绪化进食的原因，是无聊？是自卑？是孤独？找出后就知道如何避免它

7. No more rules, no more unrealistic goals 不要给自己订规则，不要给自己订毫无意义的目标

Be comfortable with what you are. Do not set unrealistic goals. Take it slow. 喜欢你自己，爱自己现在的样子。不要设立不切实际的目标，改变都是以年计算，慢慢来

8. Learn to love your body 学习如何爱自己的身体

Love your body, care for it. Do not trash it with food. Keep it well nourished and balanced. 爱你自己的身体，照顾自己的身体，身体不是食物的垃圾箱。照顾好自己，给自己足够而平衡的营养

9. Keep a food diary 每天写个简单的食物日记

Write down the food you eat, keep track, do not derail the healthy routine. 每天写下来你吃过的东西

10. Allow yourself to eat a bit more once in a while 容忍自己偶尔多吃一点儿

When eat a bit more, allow it. Do not force yourself to vomit. Live with the extra calories and you will not die from it. Your life and health are way more important than those extra calories. 如果吃多了，Its OK，没什么大不了的。不要吐！不要吐！不要吐！多吃了些热量你死不了的。健康最重要，热量有什么大不了的

Last: I hope everyone suffering from bulimia or other types of eating disorder could recover and become happy again. 最后，希望每一个正在被神经性厌食症或其他饮食失调问题困扰的宝宝们都能痊愈并且越来越快乐。

谢谢Chillingbing辛苦总结的经验！ 也推荐你看下这个知乎关于神经性暴食症的讨论 https://www.zhihu.com/question/20115469