霸王花可以跟什么煲汤:如何改变习惯

Today I want to discuss how I broke the habit of eating unhealthy foods to create a lean body; this principle will apply to any habit:

今天我想讨论的问题是：我是如何改变吃垃圾食品的坏习惯，从而塑造了一个健美的身体。这个方法同样适合改变任何习惯。

Several years ago I decided I that I wanted to be in great physical shape.  I knew that in order to do this I would have to:

几年前，我就决定我要塑造出一个完美的身材。我知道，如果我想拥有健美的身材，我必须做以下事情：

1.  Work out, and1

1.外出工作（不常呆在办公室）；

2.  Eat Healthy Foods

2.吃健康的食物。

It sounded simple enough…but I discovered that it wasn’t as easy as I first thought it would be…

听起来好像很简单，但是我发现，做起来的时候并不像我想的那么简单。

The reason it wasn’t super easy is because our lives are NOT governed by “good ideas,” but by two master “Governors,” those governors are pleasure and pain.

其原因在于：我们的大脑不只是被“好思想”控制着，而是快乐和痛苦两个所控制着。

These “Governors” determine what actions we take on a daily basis.

这两个控制者决定了我们每天的行为举止。

And it’s not so much that we’re governed by pleasure and pain, as much as we’re governed by our perception of what is pleasurable and what is painful.

我们并不是被快乐和痛苦本身控制着，而是被快乐和痛苦的那种感觉控制着。

Some Examples

举一些例子：

For the “pleasure” of staying in bed every morning, you ignore your alarm clock. 

每天早上都很享受躺在床上悠闲，忽视闹钟的存在，

但是为了避免迟到所受到惩罚的痛苦，你最终选择起床上班。

享受得过且过的悠闲，不尽快付清账单，

为了避免罚款，你不得不在规定的时间内付清账单。

For the “pleasure” of eating, you enjoy an ice-cream cone. 

想吃就吃，吃自己喜欢的冰激凌，是多么高兴的一件事啊，

但是为了体重超标的痛苦，你就不得不继续控制饮食了。

Everything we do is to create pleasure or avoid pain.  Change only happens when the pain outweighs the pleasure, or when the pleasure outweighs the pain.

我们做的每件事都是想让自己快乐，而避免痛苦，当痛苦多过快乐，或者快乐多过痛苦，改变就开始了。

My Former Thinking

我之前的思想

When I use to think of eating healthy foods, I would associate pain with that activity (e.g. who wants to eat vegetables  ).  When I use to think of eating junk foods, I would associate pleasure with that activity (yes, another scoop of ice-cream please  ).

我过去想到吃健康食品的时候，总会想到一些痛苦的行为（例如：谁会喜欢吃蔬菜啊？）当我想到要吃垃圾食品的时候，我就会联想一些让我高兴事情（是的，再来一杯！）

Do you follow me…

请继续往下看

When I would think of working out, I would associate pain with that activity.  When I would think of staying at home and not working out, I would associate pleasure with that activity.

Do you see where the problem existed, it was in my mind’s association of what was pleasurable and what was painful; I was being improperly governed by pleasure and pain.

当我要出去，我就会联想出在外面一系列痛苦的活动，当我呆在家里，并且可以在办公室工作，我就会很高兴。

你可以看出哪里出问题了吗？所有快乐和痛苦的想法，行为都来自于我自己的大脑，他们过当的控制着我的一言一举。

The question I had to ask myself was, “Is it really that painful to workout and eat healthy?”  And the answer was, “It’s not that painful, people workout and eat healthy all the time, and enjoy it;” the pain only exists in my mind’s perception.  It was an improper association of pain.

我问过我自己：外出和吃健康食品真的有那么痛苦吗？回答是：并不痛苦，人们总是要外出和吃健康的食品，并且也很快乐。痛苦只是存在于我心里的感觉，跟痛苦联系起来并不恰当。

In order for me to change my bad eating habits and get into shape, I had to first change my mind’s association with working out and eating properly.  I had to change how I thought about these activities.

为了改变我的坏习惯并拥有良好的外形，我首先应该正确的看待外出和吃健康的食品。我得改变我对这些行为的想法。

You see, as long as you associate pain with eating healthy foods, you will never be able to do it for the long-term.  You may be able to use your will-power to do it for a little while, but eventually the powerful governors of pain and pleasure will take over, and you will begin to do what you find pleasurable, avoiding pain at all cost.  The only solution is to change what your mind associates as painful and pleasurable.

你看，只要你想到健康食品时很痛苦，你就肯定不能长期坚持，也许你可以用的意志力坚持一段时间，但是最终强大的痛苦会战胜快乐。然后，你有开始做那些你认为高兴，但是需要不惜牺牲一切代价去避免痛苦的事情。唯一的解决方法就是改变你大脑里面原有的思想。

So here’s what I did to break the habit of eating unhealthy foods:

如下，看我是如何改变我吃垃圾食品的习惯的：

1.  The first thing I did was to write down what was painful about eating unhealthy foods; I wrote down everything I didn’t like, my list looked something like this:

1.首先，我写下了吃垃圾食品会给我带来什么痛苦，我写下了我不喜欢的所有事情，所列如下：

感到愧疚感

不满意我的身材

会增肥

低能量

吃完后，沉重感和疲劳

不健康的身体

羞耻

2.  I then wrote down what was pleasurable about eating healthy foods:

2.然后我写下吃健康食品会带来的快乐：

自豪感

满意的身材

减肥

高兴

吃完后很轻松乐观

健康的身体

高能量

I then begin to tell myself (during my time of daily meditation) that unhealthy foods make me feel guilty, dissatisfied, overweight and shameful, and that healthy foods make me feel proud, satisfied, thin, active, light, healthy and energetic.

I told myself this daily for weeks.

然后在每天沉思的时候，我就告诉自己吃不健康的食物将会给我带来一种愧疚感，不满意，肥胖和羞耻感。而健康的食物可以让我感到骄傲，满意，苗条，活跃，轻松，健康和充满活力。

我这样持续了好几周。

Then the habit began to form, my mind began to make the proper association.  An association that I had consciously decided for it to make; the association was that it was more painful to eat unhealthy foods than healthy foods, or that it was more pleasurable to eat healthy foods versus unhealthy foods.  I soon began to make better choices, and I’ve been consistent for years now.

这样，习惯开始形成，我大脑里面开始恰当的联想，并自觉的做出决定，想到吃垃圾食品会比吃健康的食品更加痛苦，或者是吃健康的食品要比吃垃圾食品更让我快乐。然后我可以迅速的做出一个很好的选择，而且我坚持了这个习惯数年直到现在。

This is not to say that I don’t occasionally have something that’s unhealthy, but when I do, alarms go off in my head saying, “This is painful, this is painful, it’s going to make you overweight” I then enjoy the minimal pleasure associated with eating the unhealthy food, and then continue on my path of eating more pleasurable healthy foods.

这并不是说我完全对垃圾食品没有兴趣了，只是我是一想到垃圾食品的时候，我大脑里面那些警告就冒出来了，并且说：“这是有害的，有害的。它会让你变的更肥胖”吃垃圾食品只能享受到了一点点的乐趣，然后我就继续我的健康食品之路。

The reason we perform bad habits is because of the short-term pleasure they provide.  We must STOP and consciously realize that good habits provide even better long-term pleasures.  We must decide to program our minds for the long-term!

因为这些坏习惯能带给我们短期的快乐，所以我们一直重复着，我们必须停止坏习惯，并打心里告诉自己，好习惯能给我们带来更长久的快乐。我们必须命令我们的大脑为了长期的快乐而坚持。

It will take some will-power at first, but then the new habit will form.  As long as you continue to reinforce the mental associations, you should have no problem continuing with the new habit.

首先，我们需要自制力控制自己的坏习惯，而后不久，我们就养成了好习惯。只要继续加强联想，好习惯就会继续下去。

The key is to replace one habit with another; I replaced the habit of eating unhealthy foods with the habit of eating healthy foods.

关键是用一个习惯来代替另外一个习惯，我以吃健康的食品代替吃垃圾食品。

I used my example of eating, but I could have very well used my example of working out.  This technique will work on almost any habit; the habit of waking up late in the morning, the habit of showing up late to work, et cetera.

我饮食方面是这样做的，但是我这个方法同样适合我不想外出的情况，这个方法适用于大部分习惯；早上赖床的毛病，迟到等等。

It’s just a matter of reprogramming your mind! 

仅仅是改变你的想法而已！

So reprogram your mind today, as I like to say, change, isn’t change, until your change.

Thank you for reading mrselfdevelopment.com where every article expands your mind, increases your faith, and changes your life.

因此，从今天起就改变你的思想，因为我喜欢：改变，不是口头说说而已的改变，直到你思想改变了，才是真正的改变。

感谢你阅读mrselfdevelopment.com ，这里的每一篇文章都会开阔你的思想，提升你的信心，最终改变你的生活。