No matter how much you love food or how skilled you are in the cooking department, eating well on a consistent basis is an ongoing¹ battle-especially after an exhausting day, when the very thought of cooking dinner (never mind cleaning up the aftermath) sends you straight to the nearest fast-food joint.

无论你多么热爱食物，或多么擅长烹饪，经常性吃得好是一场持久战--尤其是辛苦一天之后，一想到还要做晚饭（更别提餐后还要打扫），你就跑到最近的快餐店解决了。

This is because insufficient² rest messes with our hunger hormones⁴. "When we're tired, levels of the hunger hormone³ ghrelin rise and levels of leptin, the hormone that helps us feel full, falls," says New York-based registered dietitian⁵ Katherine Brooking⁶, RD. "The areas of the brain that control willpower are hijacked⁷, making it harder to resist junk food cravings."

这是因为休息不足会扰乱我们的饥饿激素。"疲劳之际，我们的饥饿激素水平上升，瘦素（让我们感到饱腹的激素）水平下降，"纽约的注册营养师凯瑟琳·布鲁克林说道。"控制意志力的大脑区域受到操纵，使其难以抵制垃圾食品。"

Harder, but not impossible, say experts. With just a little advance planning, you can show your out-of-whack hunger hormones who's boss. Here's how to get started.

难以抵制但不是不能抵制，专家说道。只需提前稍微规划一番，你就能让饥饿激素知道谁才是老大。如何开始？

Stash⁸ grab-and-go snacks

备点零食

Keeping non-perishable snacks in your desk and car (weather-permitting) can curb⁹ the temptation to reach for convenience foods that lack nutrition-and often make cravings worse, says Grace Derocha, RD, certified¹⁰ diabetes¹¹ educator and certified health coach at Blue Cross Blue Shield of Michigan. Snacks like nuts, seeds, jerky, roasted chickpeas, and popcorn¹² can help stabilize¹³ your blood sugar-a prerequisite¹⁴ to quashing your cravings-and make it (way) easier to steer¹⁵ clear of the drive-thru on the way home from work.

在桌子和车子上放不易腐蚀的零食（天气允许的话）可以抑制你吃营养不足的快餐--这种快餐往往也会使你对垃圾食品更加渴望，密歇根Blue Cross Blue Shield的持证糖尿病教育家和持证健康教练格蕾丝·德罗查注册营养师说道。坚果、种子、肉干、烤鹰嘴豆和爆米花等零食可帮助稳定血糖--抑制渴望的先决条件--所以下班回家的路上，你更能避开汽车餐厅。

Double up on prep

准备的饭菜量加倍

If meal prep isn't your thing (or your schedule makes it a difficult habit to maintain), prep as you go by cooking more than you think you'll need each time you're making a meal-say, double or triple, says St. Louis-based registered dietitian Alex Caspero, RD. The more versatile¹⁶ the foods (think: brown rice, grilled¹⁷ chicken, roasted veggies, tuna salad), the more mix-and-match options you'll have to choose from after a long day at the office.

如果你不擅长准备饭菜（或者你的工作很忙，难以维持做饭的习惯），那每次做饭的时候就多做一些--比如，准备两份或三份，圣路易斯的注册营养师Alex Caspero说道。食品种类越丰富（糙米、烤鸡肉、烤蔬菜、金枪鱼沙拉），工作一天回家后你的饭菜选择也就越多。

Make extra servings (and freeze them)

多做几份（然后冷冻）

Sure, frozen meals are convenient, but they can get pricey-so can throwing out leftovers¹⁸ that you can't stand to look at anymore. Solve both problems by dividing your leftovers into single-serve portions and freezing them in storage containers or bags, suggests Molly Devine, RD, founder¹⁹ of Eat Your Keto and advisor²⁰ to KetoLogic.

当然，冷冻食物很方便，但也很贵啊--你扔掉的剩饭也很贵。将剩饭分成单人份饭菜，然后放在储存容器或包中冷冻起来，这样问题就解决啦，Eat Your Keto的创始人、KetoLogic的顾问茉莉·迪瓦恩注册营养师说道。