這些盤子裡裝了一樣份量的食物

But the portion looks much bigger on the smaller plate.

但小的盤子的分量看起來比較多

So replace large plates with smaller ones and you’ll end up eating less.

所以把大盤子換成小盤子這樣你就會吃少一點

Don’t reach for snacks using your dominant hand.

Instead, use your non-dominant hand and you’ll end up eating about 20% less.

反而是要用你的非慣用手去拿，這樣你就會少吃20%的食物

Short wide glasses look like they contain the same amount of liquid as the tall thin one,

矮胖的杯子看起來跟瘦高的杯子有一樣容量的液體

but that’s an illusion, actually, they hold far more.

但那只是假象，事實上，矮胖的杯子有比較多液體

To cut down on drinking, use a tall thin glass.

為了喝少一點東西，可以使用瘦高的杯子

In one experiment psychologist Brad Bushman…

心理學家Brad Bushman做了一個實驗

Placed both healthy and unhealthy food on a table and asked people to snack away.

把健康和不健康的食物放在桌上，然後叫大家去拿

When he placed a mirror behind the food, they became more self-conscious and ate more healthily.

當他放一面鏡子在食物後面，他們會比較自覺的選健康的食物

So try placing a mirror in your kitchen or on the refrigerator door.

所以試試擺一面鏡子在廚房或是冰箱的門

You consume fewer calories each day if you chew gum when you feel hungry.

如果你在肚子餓時吃口香糖，這樣子你每天可以攝取較少的卡路里

And go for fruit flavored gum because mint flavor makes some healthy food taste strange.

去買水果口味的口香糖，因為薄荷口味的會讓健康的食物吃起來怪怪的

To eat less, just slowdown or perhaps put your fork or spoon down between each bite.

吃慢一點或是在你吃完一口後就把叉子或湯匙放下

Research shows that people eat fewer snacks when they’re served on red plates

調查指出當人們用紅盤子時會吃得比較少

Perhaps because red is associated with stop.

也許是因為人們會將紅色和停止聯想在一起。

Either way when you have the choice go for red plates and BOWLS.

當你能選擇時，不管是哪一種，去用紅盤子或紅碗

You eat more when you watch television and so simply turning off your TV at meal times means you consume up to 50% less.

當你在看電視時，你會吃的比較多，所以把電視關了後，你就會少吃50%的份量。

Just taking a photograph of all of the unhealthy food that you eat

把你所吃的不健康食物都拍下來

will help you cut down on unhealthy eating by around about a third.

這會幫助你少吃點大約1/3的垃圾食物

Whenever we see lots of different varieties of food,

不管何時當我們看到不同種食物時，

To eat less, serve the same amount of food, but cut down on the variety.

如果想吃少一點的話，維持一樣的份量，但減少吃的種類。

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