简简单单4招, 教你控制自己的饮食

It doesn’t matter whether you are watching your weight or making a lifestyle change to a more healthy and balanced diet;overeating is the biggest enemy. We know how much we should eat and what it takes to keep us going, but still we cannot seem to help ourselves sometimes. Having eaten too much, we can either just accept the fact or try to make up for it by eating less later or exercising more. This works to some extent, but wouldn’t it be better to keep from overeating altogether? Of course it would, and by adding a few simple self-control mechanisms, you can increase your odds quite a bit.
无论是因为自己的体重而烦恼，还是想要改变生活方式让自己更健康饮食更平衡，饮食过量都是个大麻烦。我们当然知道自己一天应该吃多少，而又需要多少才可以让身体正常运作，但是似乎我们总是无法控制自己。吃的太多怎么办？我们只能要么接受事实，要么在这之后少吃一点，或者多运动一点。这方法在某种程度上是可以帮助我们的，但是如果我们有办法让自己不再多吃不是更好么？当然是有办法做到的，只要一个简单的自我控制机制就可以大大增加你成功的机会。

The problem with overeating is not, as some people claim, just bad character or lack of motivation. The truth is that we are fighting our own brains, which are trying to protect us from starvation. It doesn’t matter how intelligent you are, your mind does not comprehend that there is more food coming—here and now is what matters to your brain when it comes to food. When food was scarce and food supplies varied a lot, overeating was sensible. Nowadays it’s not. Even though you will feel full after a while when you eat, there is a delay between when you’ve had enough, to the time your brain realizes that. During this time you will keep eating, and you’ll end up feeling stuffed, knowing you’ve had too much.
多吃的问题并不是许多人说的那样，只是不好的性格或者缺少动力。事实上是我们大脑要保护我们不受饥饿，而我们要与这一点做斗争。无论你是多么的智慧超群，当有更多的食物放到你面前时，你的大脑是不受控制的。下面要为大家介绍一下，当食物到来的时候，你的大脑介意什么。当食物短缺和食物供应多样时，我们很容易就可以感觉到自己吃多了。当今社会却不是这样的，你吃饱时到吃饱信号传输到大脑时这过程是有个时间差的。当吃你吃饱时，你还会继续吃下去，最后等你意识到时，自己已经吃得太多了。

I hinted earlier that it has to do with control. All the tips below help to ensure that you slow down or lower your calorie intake a little bit while eating. When your food intake becomes a bit slower, your brain has time to catch up with the signals from your body. No more overeating.
我之前已经给了大家暗示，就是要自我控制。下面的方法可以帮助你慢吃，减低卡路里摄入量的速度。当慢点吃的时候，你的大脑就会有时间去接受吃饱的信号。你就不再会多吃了。

1.Start with vegetables.
1.从蔬菜开始

By starting with your vegetables before moving on to the meat, pasta, rice or potatoes you get multiple benefits. First, you make sure that you get all the nutrition from the vegetables on your plate, and secondly, you start filling up with low calorie, healthy food so that you can feel satisfied earlier. Finally, you give your stomach a little head- up before the heavier stuff arrives.
在吃肉、意面、米饭或是马铃薯时先吃些蔬菜，这会对你有多种益处。首先，你确保自己会摄取盘子里所有蔬菜的营养，其次，如果你先吃健康的低卡路里的食物可以帮助你的胃早些获得满足感。最后，你可以在吃重口味食物前让你的胃做好准备工作。

2.Chew, chew, chew, chew.
2.咀嚼、咀嚼、咀嚼、咀嚼

By chewing every bite for longer, you automatically slow down your digestion which is what you want to happen. You also make sure that the digestive enzymes in your saliva get mixed with the food before moving on to the stomach. Digesting the food starts already here and it is an important step.
通过用更长的时间咀嚼每一块食物的方法，可以让你的消化过程自动慢下来，这也正是你想要的。要确保嘴里的食物在下胃之前可以与你唾液里的消化酶完全融合到一起。消化的过程已经从这个时候开始了，这是一个很关键的步骤。

3.Take breaks.
3.休息一下

This is a pretty obvious tip, but one that many people seem to forget constantly. After eating a few mouthfuls, put down your knife and fork and just take a break. Talk to the people you’re eating with, and let your body and mind catch up with your food intake.
这个步骤的用意在明显不过了，但是似乎大部分人都会时常将其忘记。当满口吃过几次食物后，记得放下刀叉休息一下。与你一起吃饭的人聊聊天，让你的身体和大脑追赶上你摄取食物的速度。

There is a difference between being full and being satisfied. Being satisfied is when you have eaten enough; you are no longer hungry but still not full. This is the perfect amount—feeling full basically means that you have maxed out. Learn to feel the difference and act on it.
吃饱和拥有吃得满意了的感觉是两回事。吃得满意了是你已经吃得足够了，已经没有饥饿感了，但是还未吃饱。这便是完美的时刻了，当你感觉自己吃饱时，其实基本上你已经吃得太多了。

4.Take Control
4.自我控制

By applying any combination of the tips(preferably all of them) you take control of your eating habits, and when you take control, great things happen. Eating healthy or maintaining a diet requires self-control, and now you have 4 simple techniques to help you on your way.
通过应用上面介绍的技巧来控制自己的饮食习惯。当你可以自我控制时，就会有很棒的事发生。吃得健康和维持自己的饮食规律是需要自我控制的，现在你有了4个技巧来帮助你达成目标。

What is your preferred method of maintaining control?
你倾向用什么方法来控制自我呢？