1. 聞一聞

1. Sniff a banana, apple, or peppermint
聞一聞香蕉、蘋果和薄荷

You might feel silly, but it works. When Dr Alan R. Hirsch of the Smell & Taste Treatment and Research Foundation in Chicago tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost – an average of 30 lb each. One theory is that sniffing the food tricks the brain into thinking you're actually eating it.
你肯定會覺得很傻，但是真的很管用。芝加哥嗅覺味覺治療和研究基金會的Alan R. Hirsch博士通過測試3000位實驗者，發(fā)現(xiàn)越多聞這些東西，他們的饑餓感就越小，而且能減掉不少體重：平均每人減掉了30磅。有一種理論認為聞食物會欺騙大腦，讓它誤認為你實際在吃東西。

2.鏡子

2. Hang a mirror opposite your seat at the table.
在餐桌對面的墻上掛面鏡子

One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
有研究發(fā)現(xiàn)，吃飯時在面前掛塊鏡子能讓你的食量銳減，幾乎能減少正常食量的三分之一。對著鏡子看著自己的眼睛，似乎會讓你反思自己的內(nèi)心標準和目標，提醒著要減肥的最初目的。

3.藍色

3. Surround yourself with blue
讓藍色環(huán)繞你的四周

There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth.
其實這也是為什么你在很多快餐店看不到藍色裝飾的原因。信不信由你，藍色確實發(fā)揮著抑制食欲的功能。所以，用藍色的盤子吃飯，就餐時穿著藍色的衣服，餐桌上鋪著藍色的桌布，這些都很有用。

Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
反之，要在就餐區(qū)域里避免紅色、黃色和橙色。研究發(fā)現(xiàn)這些顏色可以刺激食欲。

4.拍張照

4. Shoot your food
給你的食物拍張照

Rather than writing down every morsel, take a picture of it, and file the photos on your phone or computer by date. A visual account of your consumption may help you curb your intake. “Snapping photos and then looking back at them can make people stop and think before indulging,” nutritionist Joan Salge Blake says.
比起記下吃的每一口食物，為食物拍張照，然后按日期存在手機或電腦里會更管用。這樣記錄下你食物消費的視覺賬單可以幫助抑制每日的攝入。營養(yǎng)學家Joan Salge Blake表示，“為食物拍照，等回頭再看看這些照片，會讓人們改掉放縱食欲的習慣，或者至少在大吃大喝前會想一想?！?/div>

It needn’t be a big production: your cell phone will do. Think about it: there you are at the salad bar, making a plate of vegetable. A simple snapshot of your heaping dish may show your extra helping of cheese or deep-fried croutons. A visual reminder might be just enough to give you pause next time before you ladle on the blue cheese dressing.
這根本不是什么大工程：手機就能做到。想像一下這樣的場景，你正在沙拉臺子上做一盤蔬菜沙拉。只是簡單的為你那堆積得高高的盤子拍張照，也許就會讓你打消再吃塊奶酪或油煎面包塊的念頭。這種視覺提醒的方式影響也會足夠久，下一次吃沙拉時，澆上藍奶酪沙拉醬前你肯定會遲疑下了。

5.綁起來

5. Tie yourself up
把自己綁起來

You could try fitness guru Valerie Orsoni’s “Le Petit Secret”: “A number of French women wear a ribbon around their waist and underneath their clothes when they go out for dinner. It keeps them conscious of the tummy—particularly if the ribbon starts to feel tighter as the evening goes on!”
試試瘦身大師Valerie Orsoni的小秘密：許多法國女人在出門赴宴時，會在衣服下面在腰上系上絲帶。這種方法會讓她們時刻意識到胃的存在，尤其是隨著宴會進行絲帶變得越來越緊的時候。