4. Eat when you're hungry, not famished.

When you first feel the hunger, that's when to eat. Don't put it off until the hunger builds into an insatiable monster. When you start to get a little hungry, eat a snack. You don't need to eat a full-on meal … just some fruit, some crackers, maybe some low-fat dairy (cheese or yogurt or cottage cheese — although I prefer soy yogurt), oatmeal, some nuts, dried fruit, etc. Just something to tide you over until you feel hungry again, or until you can eat a bigger meal. Keep healthy snacks at your desk or in your car or wherever you go. I like to pack some in the morning.

覺得有點兒餓的時候就吃，不要等到餓極了再吃。

你剛一覺得餓的時候，就是該去吃東西的時候。不要拖延到饑不擇食的時候再去吃。當你有點兒餓的時候，就吃點零嘴。你不必非去吃一餐飯——只吃點水果、零食，或者低脂的乳酪（干酪、酸奶酪或者軟白干酪都行——我喜歡吃大豆酸奶酪）、燕麥粥、堅果或者果脯什么的。只要能撐到你再次覺得餓或者撐到正餐的時候就行。放一些健康的零食在你的桌子上、車里，或者任何你在的地方。我自己的話，每天早上都會包一包帶著。

The corollary to this is to also allow yourself to eat what you crave. I know this is contrary to most advice, but I've found that it's important to listen to your body … not only when your body is hungry, but when your body is craving a specific food. I've also found that often your body just wants a taste of that food (see No. 13 below) and if you give your body what it wants, and really pay attention to the taste and texture of the food and how you feel after you eat it, you will probably crave that food less and less.

也就是說，你可以想吃什么就吃什么。我知道這和大多數的建議都相反，但是我發現聽你身體的沒錯……不只是你餓了的時候要吃，就是在你很想吃什么東西的時候，也要吃。我還發現，通常你只是想吃那個東西的味道（見下面的第13條），要是你滿足了自己的愿望，細細地去品它的味道、它的口感，享受那種吃后的感覺，你對這種食物的渴望就會越來越淡。

5. Learn to eat until satiated.

Again, pay attention to your body as you eat. If you eat mindlessly, you will most likely overeat. You'll just keep cramming food into yourself until you've eaten too much. We've all felt the pain of being overstuffed. Don't allow that to happen — be mindful of your eating, and of your hunger.

吃到滿足為止。

再說一次，吃東西的時候，留意一下你身體的感覺。你要是盲目地吃，很可能會吃得過多。你只是在不停地往嘴里填東西，直到你吃得胃脹。胃脹的痛苦我們都知道。不要只是為了吃而吃——吃的時候想想自己是在怎么吃，吃得有多飽了。

A good habit to build is to eat slowly … and take pauses, so you can think about whether you're really still hungry … and drink lots of water during those pauses. This style of eating will allow you to stop eating when you're satiated (when your hunger is satisfied, not when you're stuffed) and allow you to be satiated by eating less. It's not easy at first, but once you've practiced it for a week or two, it will make a huge difference in the amount you eat.

要養成細嚼慢咽的習慣——吃一吃再停一停，這樣你就能想一下是不是還覺得餓——同時多多地喝水。這樣吃飯就能讓你在覺得滿足的時候，停止繼續吃下去（這里是指當你饑餓感得到滿足的時候，而不是當你吃到撐的時候），這樣吃飯還能讓你吃得更少但覺得滿足。我知道這不是一件簡單的事，但一旦你試著這樣做了一到兩周以后，你的飯量就會有一個很大的變化。

Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, ready, go do something, clean the kitchen a little. Whatever it takes. Often you'll find that you really didn't need the seconds. And then you've saved yourself a few hundred calories.

還有，在你第二次回去吃飯之前，停下來幾分鐘，喝點水，和別人說說話，或者去做點別的什么事情，比如把廚房清理一下——不管做什么都行。通常情況下，你會發現你不會再想繼續吃飯了。這么一來，你就又少攝入了幾百卡的熱量。