【推荐1】Some healthy people have flat abs (腹肌) and thin bodies.     1     In fact, the official definition of health — at least, the one used by the World Health Organization (WHO) — says nothing about the way you look. WHO says health is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”     2    

You eat when you’re hungry and stop when you’re full.     3     “It sounds really silly, but it’s amazing how many of us don’t do that,” Dr. Cindy Geyer, member of the True Health Initiative and medical director at Canyon Ranch in Lenox, Massachusetts, told INSIDER. “We forget to eat so we’re starving and then we eat a ton, or we’re eating mindlessly in front of the TV, or we’re eating in an emotional context because it’s how we re self-soothing. A healthy relationship with food is trusting your internal cues, not external ones, to decide what and how much to eat,” she said. “I encourage clients to eat until they’re satisfied, but not stuffed.”

    4     A diverse diet ensures that you’re more likely to get all the vitamins and nutrients you need, she explained. This is even more true if the diet is rich in whole foods (天然食品), which tend to be more nutrient-dense than processed stuff.

You’re eating enough. Remember, calories aren’t your enemy or some evil force to be reduced at all costs.     5     And if you’re not eating enough of them, you could end up feeling moody, weak, achy, and more.

【推荐3】It’s one of the ultimate tests of willpower: you’ve been wandering around the market for hours and you’re tired and hungry. Then you catch a smell of something fragrant (香的) and delicious, probably fried and almost certainly fattening. Junk food companies are well aware that the smell of their product sets off a desire in your brain and that you’ll pay for that later. It is a response that has been researched, and you’d better believe your favorite fast-food chains have marketing teams that are using that research to their advantage.

Let’s take a closer look at this process. Have you ever noticed that whatever indulgent food (放纵型食品) catches your attention tends to be most appealing just after you first smell it? A couple of minutes later you are standing in line, and it isn’t quite as appealing as it was just moments ago, but now you’ve invested time, so you trust your first feeling to treat yourself.

But a recent statement says that this is actually the right moment to walk away. Dipayan Biswas, a marketing professor, found there is a direct connection between how long a person is exposed to indulgent food smells and choosing healthier foods. “The results of a series of experiments show that extended exposure of more than two minutes to junk food smells leads to fewer purchases of unhealthy foods compared with no smell or a non-junk-food-related smell,” reads the summary of his study.

What appears to be going on here is that the brain doesn’t necessarily distinguish between a pleasurable smell and a pleasant taste. “Extended exposure to an indulgent food smell brings pleasure in the mind, which in turn reduces the desire for actual consumption of indulgent foods,” he explains. So next time you feel you don’t have the willpower to resist cookies, smell all that sweetness for just a minute or two. To your brain it’s the same as actually eating cookies, and the purchase desire would decrease.