When I used to study for exams, I would also just eat all day.

以前準備考試時，我也會整天一直吃東西。

And a lot of people have told me the same thing!

而且聽說很多人都跟我一樣！

So I started to wonder: why can't we stop snacking?

所以我開始疑惑，為什麼會一直嘴饞呢？

And, perhaps, is there a way that I can kick the habit?

有沒有辦法能改掉這個習慣？

First of all–snacking isn't always bad.

首先，吃零食不見得是壞事。

If you're hungry, you should eat.

如果你很餓，那吃東西是應該的。

But we reach for snacks when we're not hungry at all.

但我們常在不餓的時候吃零食。

And often, it's simply because the food is there.

而且通常僅是因為食物就在那。

We're "opportunistic" eaters, and snacking at the sight of food might be a leftover survival instinct.

我們都是「機會主義」食客，看到食物就吃也許是人類殘留的生存本能。

Because there's an evolutionary psychology explanation for everything!

畢竟一切都能用演化心理學解釋！

But research does suggest that our brain is put on high alert just at the sight of high-carb and high-fat foods.

研究指出，人看到高碳水化合物和高脂食物時，大腦會發出高警戒。

In one study, people were shown photos of food and kitchen utensils.

一項實驗讓受試者看食物和廚房用具的照片。

Straight after a photo, a circle would appear, and people had to tap a key to say if the circle was above, below or opposite the item.

看完照片後，會出現一個圓圈，大家必須根據圓圈位置，比如說在東西上方、下方或是對面，來點選作答。

When participants saw a high-energy food, like a slice of pizza, they hit the keys more quickly than when they saw cucumber or a fork.

比起看到黃瓜或叉子，看到披薩這種高熱量食物時，受試者按下選擇鍵的時間會更短。

The researchers suggested that, our brain can analyze the energy content in food just from a brief glance and ramp up our decision-making speed.

研究指出，我們的腦袋僅靠短暫一瞥就能分析食物熱量，並加速做決定的時間。

Of course packaging and advertising can nudge us towards certain snack foods.

當然，包裝和廣告可以引起我們對特定零食的注意。

But other than these external cues, our feelings can drive us to eat as well.

但除了外在暗示，人的內在情緒也可能促進進食。

We often crave high-fat or sugary foods when we're sad, angry or stressed or even just bored.

通常人在傷心、生氣或壓力大，甚至是無聊的時候，會渴望高脂、高糖的食物。

We've all experienced that!

大家都有這種經驗吧！

But this emotional eating isn't driven by the feelings themselves.

但這種情緒性進食並不是受感覺本身驅使，

It comes from how people cope with their emotions.

而是受人如何應對情緒影響。

And we've seen this in research, too.

而我們也在研究中看到了這個現象。

In a series of studies, one group of people was asked to suppress their reactions during a violent movie scene.

在一連串的研究中，一組人被要求在看暴力電影場景時壓抑反應。

After the movie, these people ate more comfort foods than other groups who could react spontaneously.

看完電影後，相較於可自然反應的組別，這些人吃下了更多療癒食物。

And everyone ate equal amounts of bland food.

但對於味道平淡的食物，大家吃下的份量卻相同。

In this case, bottling up emotions led people to eat more sugary and fatty snacks.

可見壓抑情緒會促使人吃下更多高糖、高脂零食。

Of course, we don't just snack when we have these feelings.

當然，人不只情緒不佳才會吃零食。

Sometimes, we snack out of tradition, like having popcorn at the movies.

有時我們會因習慣而吃零食，比如看電影時會吃爆米花。

Snacks are not inherently bad. But, in excess, they can contribute to overeating or binge-eating or other related problems.

零食本身並不壞，但攝取過多零食會導致過度進食、暴食和其他問題。

But luckily, we know why snacks hold this power over us.

幸運的是，我們知道零食對我們如此有影響力的原因。

And there are some steps that we can use to take back control.

而有些步驟可幫助我們拿回主控權。

If you're in the mood for a snack, first ask yourself, "Am I actually hungry?"

想吃零食時，先問問自己「我真的餓嗎？」

Take a second to assess, so you can avoid eating when you don't need to.

如果多花點時間評估，就可避免在不需要時進食。

Try to avoid keeping your house stocked with snack foods, like I do.

盡量避免囤食物在家中，不要像我一樣。

Remember you often eat because it's there.

記住，往往吃東西的原因就是因為食物在那。

Try swapping out comfort foods for healthy snacks.

可以試試把療癒食物換成健康零食。

So a sweet piece of fruit or handful of nuts could be enough to satisfy a craving.

一塊甜甜的水果或一把堅果也許就能滿足你對食物的渴望。

And, try to get more sleep!

還有，試著多睡點！

Research suggests that being sleep deprived might increase your desire for fatty, high-carb foods.

研究指出，睡眠不足可能會增加你對高脂肪和高碳水化合物食物的渴望。

If it is a continued problem, try to keep a food log.

若持續為此所困，也可試著寫飲食日誌。

If you have to jot down every snack you eat, you'll think more about when and why you're eating.

當你需要寫下每個你吃的零食，就會多思考什麼時候該吃跟吃的原因。

And if you suspect your snacking might be part of a larger problem, don't be afraid to ask for help.

如果懷疑自己嘴饞是源於更嚴重的問題，也別怕尋求協助。

Now, remember that snacking is not always bad.

請記得，吃零食不見得是件壞事。

But in my case, I've come to realize that I was snacking constantly as a distraction

但以我的例子來說，我後來發現自己是為了逃避才開始不停吃零食的。

because it was way easier to go and find food than to deal with what I was actually meant to be doing.

因為比起面對眼前該做的事，找食物吃容易得多。

Simply realizing that can really help if you do want to switch from mindless grazing to mindful eating.

單是有所察覺，就能幫助你從盲目吃零食變成有意識地進食。

And in my case, I'm getting through a bit more work,

雖然以我的例子來說，需要花很多精力改變，

but most importantly, I still have room for dinner.

但最重要的是我終於吃得下晚餐了！