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[Phoenix](https://www.nike.com/se/w/nikeskims-phoenix-1jhtj) - [Ivory](https://www.nike.com/se/w/nikeskims-vit-4g797zb2asd) - [Citrine](https://www.nike.com/se/w/nikeskims-gul-ayp69zb2asd) - [Carob](https://www.nike.com/se/w/nikeskims-brun-557pqzb2asd) - [Rea](https://www.nike.com/se/w/rea-3yaep) - [Rea och erbjudanden](https://www.nike.com/se/w/rea-3yaep) - [Shoppa reaprodukter](https://www.nike.com/se/w/rea-3yaep) - [Bästsäljare](https://www.nike.com/se/w/rea-bastsaljare-3yaepz76m50) - [Rea för män](https://www.nike.com/se/w/man-rea-3yaepznik1) - [Shoppa reaprodukter](https://www.nike.com/se/w/man-rea-3yaepznik1) - [Skor](https://www.nike.com/se/w/man-rea-skor-3yaepznik1zy7ok) - [Kläder](https://www.nike.com/se/w/man-rea-klader-3yaepz6ymx6znik1) - [Tillbehör](https://www.nike.com/se/w/man-rea-accessoarer-utrustning-3yaepzawwpwznik1) - [Rea för kvinnor](https://www.nike.com/se/w/kvinnor-rea-3yaepz5e1x6) - [Shoppa reaprodukter](https://www.nike.com/se/w/kvinnor-rea-3yaepz5e1x6) - [Skor](https://www.nike.com/se/w/kvinnor-rea-skor-3yaepz5e1x6zy7ok) - [Kläder](https://www.nike.com/se/w/kvinnor-rea-klader-3yaepz5e1x6z6ymx6) - [Tillbehör](https://www.nike.com/se/w/kvinnor-rea-accessoarer-utrustning-3yaepz5e1x6zawwpw) - [Rea för barn](https://www.nike.com/se/w/kids-rea-3yaepzv4dh) - [Shoppa reaprodukter](https://www.nike.com/se/w/kids-rea-3yaepzv4dh) - [Skor](https://www.nike.com/se/w/kids-rea-skor-3yaepzv4dhzy7ok) - [Kläder](https://www.nike.com/se/w/kids-rea-klader-3yaepz6ymx6zv4dh) - [Tillbehör](https://www.nike.com/se/w/kids-rea-accessoarer-utrustning-3yaepzawwpwzv4dh) - [Rea efter sport](https://www.nike.com/se/w/rea-sport-3k7dgz3yaep) - [Fotboll](https://www.nike.com/se/w/rea-fotboll-1gdj0z3yaep) - [Löpning](https://www.nike.com/se/w/rea-lopning-37v7jz3yaep) - [Träning och gym](https://www.nike.com/se/w/rea-traning-gym-3yaepz58jto) - [Basket](https://www.nike.com/se/w/rea-basket-3glsmz3yaep) Cancel Avbryt Populära sökord [studio fleece](https://www.nike.com/se/w?q=studio%20fleece&vst=studio%20fleece)[fotboll skor](https://www.nike.com/se/w?q=fotboll%20skor&vst=fotboll%20skor)[skor](https://www.nike.com/se/w?q=skor&vst=skor)[air force 1](https://www.nike.com/se/w?q=air%20force%201&vst=air%20force%201)[jordan](https://www.nike.com/se/w?q=jordan&vst=jordan)[nike tech](https://www.nike.com/se/w?q=nike%20tech&vst=nike%20tech)[air max 90](https://www.nike.com/se/w?q=air%20max%2090&vst=air%20max%2090)[air max](https://www.nike.com/se/w?q=air%20max&vst=air%20max) [](https://www.nike.com/se/favorites "Favoriter")[](https://www.nike.com/se/cart "Produkter i shoppingbagen: 0") # Leva och äta utan dåligt samvete ##### Coachning och kost Senast uppdaterad: 5 juni 2020 med Nike Training  ## Se på dina kostvanor med nya ögon. Det här är orättvist: Vi vill äta rätt och nyttigt, men att ibland dricka alkohol eller äta godis och onyttig snabbmat gör att vi skapar sociala relationer med partner, vänner och familj. Men det är viktigt att äta färska, oprocessade livsmedel så ofta du kan – mitt mål är 90 procent av tiden. De övriga 10 procenten kan jag njuta av maten och stunden, för att sedan gå vidare utan skuldkänslor. ## "Njut av maten och stunden, för att sedan gå vidare utan skuldkänslor." Det är väldigt viktigt att du inte känner skuld, ilska och ånger när du inte följer planen till 100 procent. Du vill inte få negativa känslor när du äter en viss typ av mat eftersom det kan leda till en negativ spiral som leder bort från dina mål i *motsatt* riktning. (Sträck upp handen om det här låter bekant: "Jag har redan förstört den här dagen med våfflor, så jag kan lika gärna äta hamburgare och pommes frites till middag". Istället för att bli arg på dig själv, hamna i en negativ spiral och riskera att hela ditt hårda jobb var förgäves kan du prova någon av de här strategierna nästa gång. 1. __Välj en sak.__ Du behöver inte överdriva för att känna att du har unnat dig något. Prova att välja en onyttig sak – ett glas vin, en bit focaccia, en bit chokladkaka – inte alla tre. Det kommer att kännas som att du har unnat dig något, men du kör inte helt ner i diket. 2. __Byt mot något nyttigare.__ Om en stor portion pommes frites får dig att ångra dina val och får dig att må dåligt resten av dagen, så är det kanske inte värt det. Kan du äta något annat som också känns som att du unnar dig något (avokadotoast kanske), men som inte leder till en negativ spiral? 3. __Njut utan dåligt samvete.__ Ät vad du vill, njut av det till fullo och gå sedan vidare. Om du verkligen vill ha en doughnut, ät den med välbehag och uppskattning utan dåligt samvete. Var glad över att du åt den och gör sedan nyttigare val resten av dagen. För att se långsiktiga resultat måste du börja med små steg och göra några förändringar. Du ska inte försöka ändra på precis allt och sträva efter perfektion. Rörelser och mindfulness kräver övning och det gäller också din relation till mat. ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. [Hämta](https://smart.link/5deaab27fce3c)  ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. 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