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- [Kolleksjoner](https://www.nike.com/no/kolleksjonsguide-nikeskims)
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- [Airy](https://www.nike.com/no/w/nikeskims-nikeskims-airy-5c1qqzb2asd)
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- [Cobalt](https://www.nike.com/no/w/nikeskims-bla-8hfx3zb2asd)
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# Lev og spis uten dårlig samvittighet
##### Veiledning og ernæring
Sist oppdatert: 5. juni 2020
av Nike Training
## Endre hvordan du føler om det du spiser.
Her er noe som er helt urettferdig: Uansett hvor rent og sunt vi ønsker å spise, så er det å nyte alkohol, søtsaker eller fete måltider av og til nettopp det som gjør at vi føler oss sosialt tilknyttet partnere, venner og familie. Det er viktig å spise fersk og uprosessert mat så ofte du kan – mitt mål er 90 prosent av tiden. I de resterende 10 prosentene nyter jeg maten og øyeblikket, og så går videre, uten dårlig samvittighet.
## «Nyt maten og øyeblikket, og gå videre, uten dårlig samvittighet.»
Det er så viktig å droppe skyldfølelse, anger og sinne når du ikke holder deg 100 prosent til planen. Du vil ikke at visse typer mat skal trigge negative følelser som sender deg inn i en nedadgående spiral i *motsatt* retning av målene dine. (Rekk opp hånden hvis det høres kjent ut med «Jeg har allerede ødelagt dagen med disse vaflene, så da kan jeg likegodt spise burger og pommes frites til middag».)
Prøv én av disse strategiene neste gang, i stedet for å straffe deg selv, la det skli helt ut, eller å la alt det harde arbeidet ditt gå til spille.
1. __Velg én.__
Du trenger ikke overdrive for å føle at du har unnet deg noe. Prøv å velge én utskeielse – et glass vin, et stykke focaccia, et stykke sjokoladekake – i stedet for alle tre. Så kan du føle at du har fått en belønning, uten å la det skli helt ut.
2. __Bytt det ut.__
Hvis du vet at det å spise en stabel med arme riddere kommer til å gjøre at du får dårlig samvittighet, og at det kommer til å få deg til å føle deg dårlig resten av dagen – kanskje det ikke er verdt det. Kan du spise noe som føles som luksus (avocado-toast kanskje) men som ikke setter deg helt ut av spill?
3. __Nyt det.__
Spis hva du vil, nyt det til det fulle, og gå videre. Hvis en donut er alt du vil ha, så spis den donuten med nytelse og takknemlighet, og ikke føl deg dårlig etterpå – sett pris på at du fikk spise den, og ta deretter sunnere valg resten av dagen.
For å kunne se resultater i et langtidsperspektiv må du begynne med å gjøre endringer i det små, i stedet for å prøve å overhale alt på én gang ved å strebe etter perfeksjon. Forholdet ditt til mat krever øvelse, akkurat som med bevegelse og oppmerksomhetstrening.
### Bli med i Nike Training Club
Få tilgang til eksperter og trenere i verdensklasse som kan hjelpe deg med å holde deg aktiv og sunn.
[Last ned](https://smart.link/5deaab27fce3c)
### Bli med i Nike Training Club
Få tilgang til eksperter og trenere i verdensklasse som kan hjelpe deg med å holde deg aktiv og sunn.
[Last ned](https://www.nike.com/no/ntc-app)
Opprinnelig publisert: 22. april 2020
Ressurser
[Finn butikk](https://www.nike.com/gb/retail/)
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[Tilbakemeldinger](https://www.nike.com#site-feedback)
Hjelp
[Bestillingsstatus](https://www.nike.com/gb/orders/details)
[Frakt og levering](https://www.nike.com/gb/help/a/shipping-delivery-eu)
[Returer](https://www.nike.com/gb/help/a/returns-policy-eu)
[Betalingsalternativer](https://www.nike.com/gb/help/a/payment-options-eu)
[Kontakt oss](https://www.nike.com/gb/help/#contact)
[Omtaler](https://www.nike.com/no/help/a/anmeldelser)
Selskap
[Om Nike](https://about.nike.com/)
[Nyheter](https://news.nike.com/)
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[Investorer](https://investors.nike.com/)
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[Nike Coaching](https://www.nike.com/no/coaching)
Fellesskapstilbud
[Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5JwR9w2A%24)
[Lærer](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx7qMmEvBw%24)
[Helsepersonell](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55c62273c5b3a03a58f2c/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5DWfDNyg%24)
[Ressurser](https://www.nike.com/gb/help)
[Finn butikk](https://www.nike.com/gb/retail/)
[Bli medlem](https://www.nike.com/no/medlemskap)
[Tilbakemeldinger](https://www.nike.com#site-feedback)
[Hjelp](https://www.nike.com/gb/help)
[Bestillingsstatus](https://www.nike.com/gb/orders/details)
[Frakt og levering](https://www.nike.com/gb/help/a/shipping-delivery-eu)
[Returer](https://www.nike.com/gb/help/a/returns-policy-eu)
[Betalingsalternativer](https://www.nike.com/gb/help/a/payment-options-eu)
[Kontakt oss](https://www.nike.com/gb/help/#contact)
[Omtaler](https://www.nike.com/no/help/a/anmeldelser)
[Selskap](https://about.nike.com/en)
[Om Nike](https://about.nike.com/)
[Nyheter](https://news.nike.com/)
[Ledige stillinger](https://jobs.nike.com/)
[Investorer](https://investors.nike.com/)
[Bærekraft](https://www.nike.com/gb/sustainability)
[Nike Coaching](https://www.nike.com/no/coaching)
## Fellesskapstilbud
[Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5JwR9w2A%24)
[Lærer](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx7qMmEvBw%24)
[Helsepersonell](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55c62273c5b3a03a58f2c/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5DWfDNyg%24)
Norge
- © 2026 Nike, Inc. Alle rettigheter forbeholdt
- Veiledninger
- [Nike Air](https://www.nike.com/gb/air)
- [Nike Air Max](https://www.nike.com/gb/air-max)
- [Nike FlyEase](https://www.nike.com/gb/flyease)
- [Nike Pegasus](https://www.nike.com/gb/running/runningzoom-pegasus-37)
- [Nike React](https://www.nike.com/gb/react)
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- [Bruksvilkår](https://agreementservice.svs.nike.com/gb/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike&country=FI&language=en&requestType=redirect)
- [Salgsvilkår](https://retailer.esw.com/terms-and-conditions/no/)
- [Bedriftsinformasjon](https://www.nike.com/gb/help/a/company-details)
- [Vilkår for personvern og informasjonskapsler](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect)
- [Innstillinger for personvern og informasjonskapsler](https://www.nike.com/gb/guest/settings/privacy)
## Africa
- [__Egypt__
\
English](https://www.nike.com/eg/)
- [__Morocco__
\
English](https://www.nike.com/ma/en/)
- [__Maroc__
\
Français](https://www.nike.com/ma/)
- [__South Africa__
\
English](https://www.nike.com/za/)
## Americas
- [__Argentina__
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Español](https://www.nike.com.ar)
- [__Brasil__
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Português](https://www.nike.com.br)
- [__Canada__
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English](https://www.nike.com/ca/)
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Français](https://www.nike.com/ca/fr/)
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Español](https://www.nike.cl)
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Español](https://www.nike.com.co)
- [__México__
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Español](https://www.nike.com/mx/)
- [__Peru__
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Español](https://www.nike.com.pe)
- [__Puerto Rico__
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Español](https://www.nike.com/pr/)
- [__United States__
\
English](https://www.nike.com)
- [__Estados Unidos__
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Español](https://www.nike.com/us/es/)
- [__Uruguay__
\
Español](https://www.nike.com.uy)
- [__Latin America__
\
Español](https://www.nike.com/xl/)
## Asia Pacific
- [__Australia__
\
English](https://www.nike.com/au/)
- [__中国大陆__
\
简体中文](https://www.nike.com.cn/)
- [__Hong Kong__
\
English](https://www.nike.com.hk/)
- [__香港__
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繁體中文](https://www.nike.com.hk/)
- [__India__
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English](https://www.nike.in/)
- [__Indonesia__
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English](https://www.nike.com/id/)
- [__Japan__
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English](https://www.nike.com/jp/en/)
- [__日本__
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日本語](https://www.nike.com/jp/)
- [__대한민국__
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한국어](https://www.nike.com/kr/)
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English](https://www.nike.com/my/)
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English](https://www.nike.com/sg/)
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繁體中文](https://www.nike.com/tw/)
- [__ไทย__
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ภาษาไทย](https://www.nike.com/th/)
- [__Vietnam__
\
English](https://www.nike.com/vn/)
## Europe
- [__Österreich__
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Deutsch](https://www.nike.com/at/)
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English](https://www.nike.com/at/en/)
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Deutsch](https://www.nike.com/be/de/)
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English](https://www.nike.com/be/en/)
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Français](https://www.nike.com/be/fr/)
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Nederlands](https://www.nike.com/be/)
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English](https://www.nike.com/bg/)
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\
English](https://www.nike.com/hr/)
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Čeština](https://www.nike.com/cz/)
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\
English](https://www.nike.com/cz/en/)
- [__Danmark__
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Dansk](https://www.nike.com/dk/)
- [__Denmark__
\
English](https://www.nike.com/dk/en/)
- [__Finland__
\
English](https://www.nike.com/fi/)
- [__France__
\
Français](https://www.nike.com/fr/)
- [__Deutschland__
\
Deutsch](https://www.nike.com/de/)
- [__Ελλάδα__
\
ελληνικά](https://www.nike.com/gr/)
- [__Hungary__
\
English](https://www.nike.com/hu/en/)
- [__Magyarország__
\
Magyar](https://www.nike.com/hu/)
- [__Ireland__
\
English](https://www.nike.com/ie/)
- [__Israel__
\
English](https://www.nike.com/il/)
- [__Italia__
\
Italiano](https://www.nike.com/it/)
- [__Luxemburg__
\
Deutsch](https://www.nike.com/lu/de/)
- [__Luxembourg__
\
English](https://www.nike.com/lu/en/)
- [__Luxembourg__
\
Français](https://www.nike.com/lu/)
- [__Netherlands__
\
English](https://www.nike.com/nl/en/)
- [__Nederland__
\
Nederlands](https://www.nike.com/nl/)
- [__Norway__
\
English](https://www.nike.com/no/en/)
- [__Norge__
\
Norsk](https://www.nike.com/no/)
- [__Polska__
\
Polski](https://www.nike.com/pl/)
- [__Portugal__
\
English](https://www.nike.com/pt/en/)
- [__Portugal__
\
Português](https://www.nike.com/pt/)
- [__Romania__
\
English](https://www.nike.com/ro/)
- [__Россия__
\
Русский](https://www.nike.com/ru/)
- [__Slovakia__
\
English](https://www.nike.com/sk/)
- [__Slovenia__
\
English](https://www.nike.com/si/)
- [__Espanya__
\
Català](https://www.nike.com/es/ca/)
- [__España__
\
Español](https://www.nike.com/es/)
- [__Sweden__
\
English](https://www.nike.com/se/en/)
- [__Sverige__
\
Svenska](https://www.nike.com/se/)
- [__Schweiz__
\
Deutsch](https://www.nike.com/ch/)
- [__Switzerland__
\
English](https://www.nike.com/ch/en/)
- [__Suisse__
\
Français](https://www.nike.com/ch/fr/)
- [__Svizzera__
\
Italiano](https://www.nike.com/ch/it/)
- [__Türkiye__
\
Türkçe](https://www.nike.com/tr/)
- [__United Kingdom__
\
English](https://www.nike.com/gb/)
## Middle East
- [__Saudi Arabia__
\
English](https://www.nike.sa/en/home)
- [__المملكة العربية السعودية__
\
العربية](https://www.nike.sa/ar/home)
- [__United Arab Emirates__
\
English](https://www.nike.ae/en/home)
- [__الإمارات العربية المتحدة__
\
العربية](https://www.nike.ae/ar/home)
- [__Qatar__
\
English](https://www.nike.qa/en/home)
- [__دولة قطر__
\
العربية](https://www.nike.qa/ar/home)
- [__Kuwait__
\
English](https://www.nike.com.kw/en/home)
- [__الكويت__
\
العربية](https://www.nike.com.kw/ar/home)