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.

不小心吃多了，怎么辦？這種事情會(huì)不會(huì)經(jīng)常發(fā)生？先別急著培養(yǎng)負(fù)罪感，你要知道，這種情況下對自己過于嚴(yán)苛，往往只會(huì)適得其反。人們常常犯的最大的錯(cuò)誤便是過于自責(zé)，并拼命想要以最快的速度消耗掉多攝入的那部分脂肪。聽我一句勸，比這有效率并更健康的方法多了去了。

1. Mistake: Weighing yourself

錯(cuò)誤一：直接稱體重

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.)

你要知道，人的體重每天都是有波動(dòng)的，僅僅體內(nèi)水分的誤差就足以達(dá)到2磅，甚至更多。所以，如果你前一天晚上吃了很多東西，尤其是鹽分大的食物，那么，你體內(nèi)會(huì)囤積很多水分，第二天一早稱，體重一定會(huì)飆高。不要給自己平添這種無謂的煩惱。不要將注意力放在體重的數(shù)字上，而應(yīng)該想想該如何健康度過新的一天。（過48小時(shí)后再稱稱看，你會(huì)發(fā)現(xiàn)，那些暫時(shí)囤積的水的重量已經(jīng)消失了。）

2. Mistake: Skipping breakfast

錯(cuò)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.

即使你第二天起來仍有飽足感，也絕不能不吃早餐。不吃早餐，會(huì)導(dǎo)致你午餐或晚餐吃得比預(yù)想的要多。大量研究表明，比起不吃早餐的人來，按時(shí)吃早餐的人體重較輕，且飲食更健康。如果覺得早上吃太多會(huì)不舒服，你可以吃一些水果，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(cuò)誤三：瘋狂健身

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(shí)只是在橢圓機(jī)上運(yùn)動(dòng)20分鐘，那就千萬不要為了燃燒脂肪而去參加諸如動(dòng)感單車，尊巴舞，或終極腹肌訓(xùn)練這種高強(qiáng)度的運(yùn)動(dòng)。突然增大運(yùn)動(dòng)強(qiáng)度很有可能會(huì)讓你受傷。當(dāng)然，你也不能破罐子破摔。試試快走吧，這項(xiàng)運(yùn)動(dòng)能促進(jìn)消化，減輕腹部的腫脹感。

4. Mistake: Skimping on sleep

錯(cuò)誤四：缺乏睡眠

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(xué)一項(xiàng)新的研究表明，與睡眠八小時(shí)的人相比，只睡四小時(shí)的人更想吃垃圾食品，比如蠟香腸披薩，蛋糕，芝士漢堡等。這是為什么呢？很有可能是因?yàn)槟愕拇竽X渴望快速攝入能量。千萬別被誘惑。如果哪一天你吃多了，就要盡量保證這兩天的睡眠質(zhì)量，從而不會(huì)養(yǎng)成壞的飲食習(xí)慣。

5. Mistake: Saying "I'll Never Eat ____ Again"

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. When in doubt, overdo it on filling fresh fruits and veggies.