It's easier to shed extra pounds if you know a few tricks.
如果你知道一些小窍门，要减掉多余的赘肉会更加简单ZT^;20L.@B5E,f。

You Will Need
你需要

A blue light bulb
一个蓝光灯泡

Low-cal starters
低卡路里开胃菜

Limited food choices at meals
进餐时有限的食物选择

Smaller plates and bowls
较小的盘子和碗

Steps
步骤

Step 1 Get the blues
1.使用蓝光

Change the light bulb in your refrigerator to a blue one. It will make everything in the fridge look unappetizing, because we unconsciously associate blue with moldy food.
把冰箱里的灯泡更换为蓝光灯泡Q;dfv08~ieJQA9JN。蓝色的光线会让冰箱里的一切看上去不那么诱人，因为我们经常无意识地把蓝色和发霉食品联系起来#FG_xDlyGVYl|e#+Ut。

Yellow, red, and orange stimulate the appetite.
黄色，红色和橙色都会刺激食欲blVh-yaPwsk73ebAm。

Step 2 Spoil your dinner
2.进餐前吃水果

Eat an apple, a small, low-cal salad, or a cup of soup before lunch and dinner, especially if you're having a fattening entree. Studies show you'll consume fewer total calories because you'll be less hungry for the main meal.
午餐和晚餐前吃一个苹果，一小份低卡路里沙拉，或者一小杯汤，尤其是如果你即将吃脂肪含量比较高的食品%^]b8yYZ(G!。研究表明，你摄入的卡路里总量会减少，因为正餐时你已经没那么饿了Nq^(cF(WHj。

Step 3 Limit your choices
3.限制选择

Limit the number of different tastes at each meal. Research has shown that if we are experiencing just one taste, like a casserole, we'll stop eating when they're full. But if we allow our taste buds to jump around from sweet, to salty, to savory, and back again, we tend to eat past the point of fullness.
每餐都限制不同口味的数量yXy.qG.0z=1u。研究表明，如果我们吃到的只有一种味道，例如砂锅菜，我们饱了之后就不会再吃了RnMMYDxPjm。但是如果我们允许自己的味蕾在甜，咸和开胃菜之间来回转换，我们通常会吃得过饱E-FUeQ.XGR]e7ukCl,~q。

Variety is a main reason we eat an extra 1,500 to 5,000 calories at Thanksgiving dinner alone.
感恩节晚餐我们会多摄入1,500到5,000卡路里的热量，主要原因就是食品多种多样feIRQEKHvAk。

Step 4 Cut down on sugar
4.减少糖分

Cut down on added sugar – sugar that doesn't occur naturally in food. The average American consumes 30 teaspoons – 450 calories – of added sugar per day; think about that before you pour sugar into beverages and onto foods. And avoid foods that list sugar as one of the first three ingredients, or that contain several types of sugar.
减少食品中添加的糖——不是食物中天然含有的糖份!hUrd8FY;]KTh+BMq。美国人每天平均消耗30茶匙糖——热量为450卡~JlOo;PLFe-。向食物和饮料中加糖之前一定要想想这一点f%W@P9Lst7_3U@。不要吃糖为三大主要成分之一的食品，或者含有几种糖的食品ugnQyh=lZPF7)。

Fructose, corn syrup, fruit-juice concentrate, malt syrup, sucrose, molasses, dextrose, and glucose are all sugars.
果糖，玉米糖浆，果汁精，麦芽糖，蔗糖，糖蜜，葡萄糖都是糖ALoCg6H%%a。

Step 5 Use smaller dishes
5.使用较小的盘子

Eat off smaller plates. Studies show you'll eat fewer calories without even missing them.
用较小的盘子进餐5D,.QB%Q)0(|。研究表明，这样可以少摄入一点卡路里，也绝对不会想念tpxrbQTCK@4~7y-6h*。

Sugar-free gum isn't calorie-free: One stick has 5 to 10 calories.
无糖口香糖并不是不含热量的：一片口香糖含有5到10卡的热量xY|U,cEyRZkp1ir5iQkB。
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