Ever since I started working, the cute little university girl has now transformed into the chubby cookie monster!

我開始工作之後，就從可愛的女大學生變成現在胖胖的餅乾怪獸了！

How did this happen to me?

這是怎麼發生在我身上的？

I really try to watch what I eat by not eating so much for dinner, though I do instead eat a lot for breakfast and lunch.

我確實會注意飲食狀況，避免晚餐過量，但早餐和午餐還是會吃很多。

Or is it too much?

還是我吃太多了？

Sometimes in the office, we have cookies and cakes and all sorts of snacks, and I only grab one or two every once in a while!

有時候辦公室會提供餅乾、蛋糕，還有各式點心，我偶爾才會拿一兩個來吃。

I mean, I really try not to, but I always cave in.

我真的很努力克制，但總是禁不起誘惑。

They look so delicious, and it's free!

它們看起來很好吃，而且還是免費的！

I usually only eat it in the afternoon, and by the evening, it's already digested and gone.

我通常只在下午吃點心，到晚上就已經消化掉了。

I set a goal for myself to lose half a kilo per week.

我為自己設立目標，每週要減半公斤。

It's a weight-loss goal that professionals say are very effective.

這是專家認為非常有效的減重目標。

When I calculated the numbers, I should lose about 24 kilos a year.

經過計算後，我一年應該可以減掉 24 公斤。

But no, not only did I lose only half a kilo a month, in some months, I didn't even lose anything, and instead, gained 2-3 kilos.

但不是這樣的，我不只是花上一個月才減半公斤，有幾個月甚至沒減，反而胖了 2 到 3 公斤。

But then, somehow, I could do it! I lost the weight without even dieting or exercising.

但之後不知何故，我做到了！我甚至沒有節食或運動就順利減重了。

It all happened when I signed a contract to be a writer.

這一切的契機是在我簽約成為作家的時候。

When that happened, I quit my job and only worked from home.

在那之後，我辭掉工作，只在家工作。

I no longer had to face the parade of sweets in the office or internally battle the chocolates placed on my colleague's table.

我不用再面對辦公室一排排的甜點或是在心裡奮力對抗同事桌上的巧克力。

It really helped not to be tempted.

這真的幫助我不受引誘。

Hedy Kober, Director of Yale's Clinical and Affective Neuroscience Lab, who also co-authored a 2016 research review on how we respond to food says, "Food cues. They make you eat more."

Hedy Kober 是耶魯大學臨床與情感神經科學實驗室主任，也是一篇 2016 年研究人類對食物反應的評論共同作家，她說：「食物暗示讓你吃更多」。

Food cues are like seeing food, smelling food, or even just images of food that will tempt you.

食物暗示就如同看到食物、聞到味道、或甚至只是刺激胃口的食物圖片。

It's like ringing a bell to call a dog for dinner and he's just drooling non-stop.

就像是搖鈴鐺叫小狗吃晚餐，然後牠的口水就流不停。

If Pavlov himself were to rise from his grave to check our salivary glands when we walk past some grilled chicken, he would feel like his research has, yet again, been proven true.

如果巴夫洛夫本人起死回生，檢驗我們經過烤雞時的唾液腺，他會認為他的研究再一次被驗證了。

In 2016, a researcher replicated Pavlov's experiment in Google's work space, which has a constant availability of food and drinks.

在 2016 年， 一位研究人員在 Google 總是無限供應飲食的辦公室裡，複製了巴夫洛夫的實驗。

Before the experiment, the researchers noticed that most Google employees that enter the break room would often get a drink first after entering the room.

實驗前，研究人員發現多數進休息室的 Google 員工通常會在進門後先拿個飲料。

Taking this into account, the researchers decided to place snacks next to the drinks at one end of the room, while leaving the drink area empty at the other end of the room.

考量到這一點，研究人員決定在休息室一端的飲料旁邊擺放點心，另一端的飲料區則不擺放任何零食。

The experiment showed that the employees who went for a drink where the snacks were available ate twice as much as those who grabbed drinks from where there was no snacks in sight.

研究顯示，在有點心區拿飲料的員工飲食的量，比在無點心區拿飲料的員工所吃的多了兩倍。

So, what have we learned from all of this?

所以說，我們從這之中了解到什麼呢？

It actually comes down to getting better control of your surroundings.

這追根究柢取決於你能否更好地控制周遭環境。

For example, not putting food near your place of work to avoid tempting yourself.

舉例來說，不要將食物放在靠近工作的地方，以避免受誘惑。

As the saying goes, "Out of sight, out of mind."

俗話說：「眼不見為淨。」

I myself have taken complete control of my own surroundings.

我自己則是完全控制好周遭環境了。

Now, if you were to step into my kitchen right now, you won't see any snacks laying around.

如果你現在馬上進我的廚房，你不會看到任何亂放的零食。

Not only do I avoid buying any junk food or snacks, if I did buy any, I would keep them away in a cupboard.

我不只會避免購買任何垃圾食物或零食，如果買了，我也會把它們收進櫥櫃裡。

That way, I'm not tempted.

這樣一來，我就不會受引誘。

But I admit, when you're stuck in a surrounding that you have no control over, it's much harder to resist the temptation.

但我承認，當你被困在一個無法掌控的環境下，抗拒誘惑變得更加困難。

It's no coincidence that the pork roast from the roadside grill shop always smells so good, or that little dessert shops like to offer free samples.

路邊燒烤店的烤肉味總是那麼香、甜點店鋪喜歡供應免費試吃服務都不是巧合。

I mean, there are actual jobs for people to decorate food and make it appear appetizing on screen.

我的意思是，有些人的工作就是要負責裝飾食物，讓它們令人垂涎三尺。

This is what we must overcome.

這就是我們必須克服的。

It's been 20 years now since I left my job at the office and became a writer from home.

自從我辭職成為作家在家工作，已經 20 年了。

And trust me when I tell you, my weight-loss journey hasn't been easy.

相信我跟你說的話，我的減重歷程很不容易。

But just by making these small changes in your surrounding, I believe you'll be able to live a happier and healthier life.

但只要在周圍環境做些微的改變，我相信你就可以擁有更快樂、健康的生活。