I'm going to be honest with you: I can't live without junk food. It's just not going to happen. Life is too short to miss out on things like dripping chocolate ice cream cones¹ and greasy² french fries. Although this is true, there comes a point when I eat way too much junk food and end up with a stomachache, complete remorse³, and a new declaration to completely revolutionize my eating habits. And then, miraculously⁴, somehow, the next day I'm back to shoving cookies in my mouth.

说实话，没有垃圾食品我真的活不下去。这是不可能发生的。人生苦短，怎么能少了巧克力冰淇淋甜筒和油腻的法式薯条呢。虽然这是真的，但曾几何时，我吃了太多的垃圾食品，结果搞得肚子痛，事后十分后悔，并宣称要彻底改变自己的饮食习惯。然后奇迹般的，第二天我又往嘴里塞饼干了。

1. Don't Deprive Yourself

1. 不要剥夺自己吃某类食物的权利

This is probably the most important and most commonly mistaken concept of dieting. Let me start by saying this: always listen to your body. Do not deprive yourself of a certain food group or follow a harsh diet if you don't feel it's right for you. There are too many diets that completely restrict some of your favorite foods. While it is good to follow a consistent plan, treat yourself.

这也许是最重要的且最常被误解的节食理念。我先澄清一点：无论何时，请听从身体的需求。不要剥夺自己吃某类食物的权利或者遵循严格的饮食习惯（你并不喜欢）。很多节食计划都要求你避开某种食物（而且还是你喜欢的）。虽然一直遵循节食计划是件好事，但也要善待自己哦。

Not all dieting is bad, but a strenuous⁵ one can potentially cause intense cravings that lead to over-indulgence, overeating, and feelings of guilt⁷. Before you start new eating habits, it may be a good idea to contact a doctor to organize a plan and determine what is best for your personal health.

节食并没有那么糟糕，但用力过猛可能会让你更加渴望吃零食，最终结果就是过度放纵、暴饮暴食和感到内疚。开始新的饮食习惯之前，最好咨询医生、制定饮食计划、确定最适合自己健康的计划。

2. Notice What You're Craving⁶

2. 留意自己想吃什么

What have you been craving lately? Is it chocolate? Pizza? Or just a really nice doughnut with some sprinkles? Write it down, or make a mental note of it. By knowing what you're up against, you can begin to pick out patterns and start to form a strategy for battling these cravings.

你最近想吃什么？巧克力？披萨？还是撒着巧克力末的美味甜甜圈？写下来，或者用脑子记住。知道自己的'敌人'是谁之后，你就能选择相应的节食模式、制定应对计划。

3. Eat it Less Frequently

3. 减少吃零食的次数

Remember that rule I mentioned earlier? Always listen to your body. Next time you're craving those Cheeto Puffs⁸, eat them. I know-I'm supposed to be writing an article about how to reduce cravings for junk food.

还记得我前面提到的规则吗？总是听从自己的身体。下一次想吃奇多珍宝芝士脆条（Cheeto Puffs）的时候，就吃吧。我知道--我应该就如何减少对垃圾食品的渴望这一话题写一篇文章。

Here's the trick: indulge, but not as often as you normally would. A recent study observed that food cravings decreased when they were consumed less frequently at normal portion sizes; eating less of it actually had no effect on the cravings.

诀窍就是：放纵自己，但减少放纵次数。最近的一项研究发现：当人们摄入正常量的食物，但吃的次数降低时，他们对该食物的渴望就会减少；而少吃对降低食物的渴望却没有实质性影响。