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It doesn’t matter whether you are watching your weight or making a lifestyle change to a more healthy and balanced diet;overeating is the biggest enemy. We know how much we should eat and what it takes to keep us going, but still we cannot seem to help ourselves sometimes. Having eaten too much, we can either just accept the fact or try to make up for it by eating less later or exercising more. This works to some extent, but wouldn’t it be better to keep from overeating altogether? Of course it would, and by adding a few simple self-control mechanisms, you can increase your odds quite a bit.
無論是因為自己的體重而煩惱，還是想要改變生活方式讓自己更健康飲食更平衡，飲食過量都是個大麻煩。我們當然知道自己一天應該吃多少，而又需要多少才可以讓身體正常運作，但是似乎我們總是無法控制自己。吃的太多怎么辦？我們只能要么接受事實，要么在這之后少吃一點，或者多運動一點。這方法在某種程度上是可以幫助我們的，但是如果我們有辦法讓自己不再多吃不是更好么？當然是有辦法做到的，只要一個簡單的自我控制機制就可以大大增加你成功的機會。
The problem with overeating is not, as some people claim, just bad character or lack of motivation. The truth is that we are fighting our own brains, which are trying to protect us from starvation. It doesn’t matter how intelligent you are, your mind does not comprehend that there is more food coming—here and now is what matters to your brain when it comes to food. When food was scarce and food supplies varied a lot, overeating was sensible. Nowadays it’s not. Even though you will feel full after a while when you eat, there is a delay between when you’ve had enough, to the time your brain realizes that. During this time you will keep eating, and you’ll end up feeling stuffed, knowing you’ve had too much.
多吃的問題并不是許多人說的那樣，只是不好的性格或者缺少動力。事實上是我們大腦要保護我們不受饑餓，而我們要與這一點做斗爭。無論你是多么的智慧超群，當有更多的食物放到你面前時，你的大腦是不受控制的。下面要為大家介紹一下，當食物到來的時候，你的大腦介意什么。當食物短缺和食物供應多樣時，我們很容易就可以感覺到自己吃多了。當今社會卻不是這樣的，你吃飽時到吃飽信號傳輸?shù)酱竽X時這過程是有個時間差的。當吃你吃飽時，你還會繼續(xù)吃下去，最后等你意識到時，自己已經吃得太多了。
I hinted earlier that it has to do with control. All the tips below help to ensure that you slow down or lower your calorie intake a little bit while eating. When your food intake becomes a bit slower, your brain has time to catch up with the signals from your body. No more overeating.
我之前已經給了大家暗示，就是要自我控制。下面的方法可以幫助你慢吃，減低卡路里攝入量的速度。當慢點吃的時候，你的大腦就會有時間去接受吃飽的信號。你就不再會多吃了。
1.Start with vegetables.
1.從蔬菜開始
By starting with your vegetables before moving on to the meat, pasta, rice or potatoes you get multiple benefits. First, you make sure that you get all the nutrition from the vegetables on your plate, and secondly, you start filling up with low calorie, healthy food so that you can feel satisfied earlier. Finally, you give your stomach a little head- up before the heavier stuff arrives.
在吃肉、意面、米飯或是馬鈴薯時先吃些蔬菜，這會對你有多種益處。首先，你確保自己會攝取盤子里所有蔬菜的營養(yǎng)，其次，如果你先吃健康的低卡路里的食物可以幫助你的胃早些獲得滿足感。最后，你可以在吃重口味食物前讓你的胃做好準備工作。
2.Chew, chew, chew, chew.
2.咀嚼、咀嚼、咀嚼、咀嚼
By chewing every bite for longer, you automatically slow down your digestion which is what you want to happen. You also make sure that the digestive enzymes in your saliva get mixed with the food before moving on to the stomach. Digesting the food starts already here and it is an important step.
通過用更長的時間咀嚼每一塊食物的方法，可以讓你的消化過程自動慢下來，這也正是你想要的。要確保嘴里的食物在下胃之前可以與你唾液里的消化酶完全融合到一起。消化的過程已經從這個時候開始了，這是一個很關鍵的步驟。
3.Take breaks.
3.休息一下
This is a pretty obvious tip, but one that many people seem to forget constantly. After eating a few mouthfuls, put down your knife and fork and just take a break. Talk to the people you’re eating with, and let your body and mind catch up with your food intake.
這個步驟的用意在明顯不過了，但是似乎大部分人都會時常將其忘記。當滿口吃過幾次食物后，記得放下刀叉休息一下。與你一起吃飯的人聊聊天，讓你的身體和大腦追趕上你攝取食物的速度。
There is a difference between being full and being satisfied. Being satisfied is when you have eaten enough; you are no longer hungry but still not full. This is the perfect amount—feeling full basically means that you have maxed out. Learn to feel the difference and act on it.
吃飽和擁有吃得滿意了的感覺是兩回事。吃得滿意了是你已經吃得足夠了，已經沒有饑餓感了，但是還未吃飽。這便是完美的時刻了，當你感覺自己吃飽時，其實基本上你已經吃得太多了。
4.Take Control
4.自我控制
By applying any combination of the tips(preferably all of them) you take control of your eating habits, and when you take control, great things happen. Eating healthy or maintaining a diet requires self-control, and now you have 4 simple techniques to help you on your way.
通過應用上面介紹的技巧來控制自己的飲食習慣。當你可以自我控制時，就會有很棒的事發(fā)生。吃得健康和維持自己的飲食規(guī)律是需要自我控制的，現(xiàn)在你有了4個技巧來幫助你達成目標。
What is your preferred method of maintaining control?
你傾向用什么方法來控制自我呢？
