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，怎么办？这种事情会不会经常发生？先别急着培养负罪感，你要知道，这种情况下对自己过于严苛，往往只会适得其反。人们常常犯的大的错误便是过于自责，并拼命想要以快的速度消耗掉多摄入的那部分脂肪。听我一句劝，比这有效率并更健康的方法多了去了。
1. Mistake: Weighing yourself
错误一：直接称体重
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，人的体重每天都是有波动的，仅仅体内水分的误差就足以达到2磅，甚至更多。所以，如果你前一天晚上吃了很多东西，尤其是盐分大的食物，那么，你体内会囤积很多水分，第二天一早称，体重一定会飙高。不要给自己平添这种无谓的烦恼。不要将注意力放在体重的数字上，而应该想想该如何健康度过新的一天。（过48小时后再称称看，你会发现，那些暂时囤积的水的重量已经消失了。）
2. Mistake: Skipping breakfast
错误二：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.
即使你第二天起来仍有饱足感，也绝不能不吃早餐。不吃早餐，会导致你午餐或晚餐吃得比预想的要多。大量研究表明，比起不吃早餐的人来，按时吃早餐的人体重较轻，且饮食更健康。如果觉得早上吃太多会不舒服，你可以吃一些水果，一些白软干酪，一片涂了花生黄油的烤土司，或一小碗浆果燕麦。
3. Mistake: Going crazy at the gym
错误三：疯狂健身
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.
如果你平时只是在椭圆机上运动20分钟，那就千万不要为了燃烧脂肪而去参加诸如动感单车，尊巴舞，或终极腹肌训练这种高强度的运动。突然增大运动强度很有可能会让你受伤。
当然，你也不能破罐子破摔。试试快走吧，这项运动能促进消化，减轻腹部的肿胀感。
4. Mistake: Skimping on sleep
错误四：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.
哥伦比亚大学一项新的研究表明，与睡眠八小时的人相比，只睡四小时的人更想吃垃圾食品，比如蜡香肠披萨，蛋糕，芝士汉堡等。这是为什么呢？很有可能是因为你的大脑渴望快速摄入能量。千万别被诱惑。如果哪一天你吃多了，就要尽量保证这两天的睡眠质量，从而不会养成坏的饮食习惯。
5. Mistake: Saying "I'll Never Eat ____ Again"
错误五：宣誓“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. When in doubt, overdo it on filling fresh fruits and veggies.
吃多之后，糟糕的事情莫过于做出“我再也不吃东西了”这种决绝的决定。也许，你可以坚持几天（甚至几个星期）不碰任何淀粉类食物（或油炸食品，甜食等）。然而，研究表明，好的减肥方法允许偶尔摄入这类食品，适量即可。不要太早做出任何决定。其实，好的选择就是回归到你平时的饮食习惯。如果觉得不放心，可以多吃些新鲜的蔬菜和水果。
