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[Shop efter farve](https://www.nike.com/dk/w/nikeskims-b2asd) - [Obsidian](https://www.nike.com/dk/w/nikeskims-sort-90poyzb2asd) - [Dark Sepia](https://www.nike.com/dk/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/dk/w/nikeskims-phoenix-1jhtj) - [Ivory](https://www.nike.com/dk/w/nikeskims-hvid-4g797zb2asd) - [Citrine](https://www.nike.com/dk/w/nikeskims-gul-ayp69zb2asd) - [Carob](https://www.nike.com/dk/w/nikeskims-brun-557pqzb2asd) Cancel Annuller Populære søgeord [studio fleece](https://www.nike.com/dk/w?q=studio%20fleece&vst=studio%20fleece)[sko](https://www.nike.com/dk/w?q=sko&vst=sko)[fodboldstøvler](https://www.nike.com/dk/w?q=fodboldst%C3%B8vler&vst=fodboldst%C3%B8vler)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[air max 95](https://www.nike.com/dk/w?q=air%20max%2095&vst=air%20max%2095)[nike mind 001](https://www.nike.com/dk/w?q=nike%20mind%20001&vst=nike%20mind%20001)[air max](https://www.nike.com/dk/w?q=air%20max&vst=air%20max)[air force 1](https://www.nike.com/dk/w?q=air%20force%201&vst=air%20force%201) [](https://www.nike.com/dk/favorites "Favoritter")[](https://www.nike.com/dk/cart "Varer i kurv: 0") # Lev og spis uden skyldfølelse ##### Coaching og ernæring Sidst opdateret: 5. juni 2020 Af Nike Training  ## Omstrukturér hvordan du tænker på mad Her er noget, der er ret unfair: Vi kan spise nok så sundt, men sommetider er en syndig omgang alkohol, slik eller fed mad, netop det, der gør, at vi føler os socialt forbundet med vores partnere, venner og familie. Pointen er, at det er vigtigt at spise frisk og sund mad, så ofte som muligt – mit mål er 90% af tiden. De sidste 10% nyder jeg bare maden og samværet for så at komme videre – uden skyldfølelse. ## "Nyd maden og samværet og kom så videre – uden skyldfølelse". Det er vigtigt at glemme alt om skyld og vrede, når du ikke holder dig 100% til planen. Der er ingen, som har lyst til at spise noget bestemt mad, som udløser negative følelser, der sender dig i den *modsatte* retning af dine mål. (Hånden op, hvis "jeg allerede har ødelagt dagen med de her vafler, så jeg lige så godt kan have en burger og pomfritter til aftensmad" lyder bekendt) I stedet for at give dig selv skyldfølelse og opgive al det hårde arbejde, du har lagt, kan du prøve en af disse strategier næste gang. 1. __Vælg en.__ Du behøver ikke at gøre det ekstremt, når du forkæler dig selv. Prøv at vælge en ting – et glas vin, et stykke focaccia, en skive chokoladekage – i stedet for alle tre ting. Du vil føle, at det er velfortjent, men du hopper ikke fuldstændigt af sporet. 2. __Byt det ud.__ Hvis du ved, at det at spise en kæmpe stak pandekager får dig til at få det dårligt med din beslutning – eller måske dig selv – resten af dagen, er det måske ikke det værd. Kan du spise noget lækkert (avokadotoast, måske), som ikke sender dig ned i et sort hul? 3. __Nyd det.__ Spis hvad du har lyst til og nyd det i fulde drag, og kom videre. Hvis du har lyst til en donut, så spis den donut og værdsæt den uden at få det dårligt med det – bare være glad for, at du har spist den, og vælg sundere ting resten af dagen. For at opnå resultater på lang sigt er du nødt til at starte i det små og foretage nogle ændringer i stedet for at prøve at gøre det hele på én gang ved at stræbe efter perfektion. Som med bevægelse og mindfulness, gælder det om at træne sit forhold til mad. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. [Download](https://smart.link/5deaab27fce3c)  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. 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