6. Drink lots of water.

I mentioned this above, but drinking water throughout the day helps you to eat less. Water takes the place of food in your stomach. You'll still need to eat, but if you stay hydrated you'll get hungry less. Keep a bottle of water with you at all times.

多喝水。

上面提到過這一點，但是每天不停地喝水確實能讓你吃得少些，因為水占據(jù)了你原來放食物的那部分位置。你還是得吃飯，但是如果你多喝水的話，你就不會經(jīng)常覺得餓。所以，時刻在你身邊放上一杯水。

7. Keep healthy options available.

A good trick is to clear your fridge and cabinets of all unhealthy snacks and foods. Just dump them. Then plan some healthy breakfasts, lunches, dinners, snacks, and go shopping. Bring healthy foods to work and wherever you go. Always have some fruits and nuts and other healthy options by your side. If you do this, and eat when you're hungry, you'll eat the unhealthy stuff much, much less.

保持良好的習(xí)慣。

有一個很不錯的小技巧，就是把你柜子和冰箱里的不健康的零食什么的都清理掉。對，把它們?nèi)拥?。然后再做個健康的早餐、午餐、晚餐以及零食清單，最后去把它們都買回來。不管是在工作時還是別的任何時候，都把健康的食物帶著。別讓你的身邊少了像水果、堅果這類健康的東西。如果你這樣做了，然后餓的時候就吃，那你會少吃很多很多不健康的東西。

8. You gotta log.

This may sound difficult to those of you who hate to log stuff or who only do it for a couple days and then stop … but it's really not that hard once you get used to it. And if you use a very easy log (and one that's accountable — see next item), it's even easier. The reason you need to log is because most people underestimate the amount of calories they're taking in. They don't think the sweet drinks or the little snacks make any difference, but they really add up. Log everything that goes into your mouth, and you'll really see how much you're taking in. The act of logging makes you more aware, and that awareness, that mindfulness, is what allows you to eat less and be healthier.

寫減肥日志。

對于那些討厭寫日志，或者寫幾天就停下來的人來說，這一點聽起來很難——但只要你形成習(xí)慣，它就真的沒有那么痛苦。如果你用的是一個很簡單的日志軟件的話（而且還很有效的——看下一條），事情就更簡單了。之所以要記日志，是因為大多數(shù)人低估了他們攝入的卡路里的量。他們不知道甜飲料和小零嘴之間的區(qū)別，但實際上它們差很多。把你吃的每種東西都寫下來，你就會知道你到底吃了多少。記日志能讓你更明白，從而進一步讓你吃得更少、更健康。