英文原文

冬天不用像炎夏般坐着也流汗，可是，也是脂肪囤积的季节！爱漂亮的JM们看过来，专家为你盘点十条不用挨饿也能减肥的黄金法则！

A number of recent studies have revealed how making several small lifestyle changes could help you lose weight without feeling deprived of the food you love.

1. USE A SMALLER PLATE

A Cornell University study found that when a fixed portion of food was eaten from a large plate, diners felt they had been give a smaller than average portion, so ate more. When the same portion of food was eaten from a smaller dish, the meal seemed more substantial, so they ate less.

2. USE A BIGGER FORK

An Italian study into the relationship between fork size and consumption found that diners who used smaller forks ate more than those given larger forks. Researchers believe those with smaller forks felt they were making slower progress in satisfying their hunger, so ate more.

3. EAT WITH MEN

If you're a woman. According to psychologist Meredith Young, women eat less if there are men around. She told The Atlantic: "It is possible that small food portions signal attractiveness."

4. READ THE LABELS

Those who read nutrition labels on food packaging eat around 5 per cent less fat than those who don't bother, according to researchers at the Fred Hutchinson Cancer Research Center in Seattle.

5. DRINK WATER BEFORE MEALS

A 12-week study of 48 people aged between 55 and 75 on low-calorie diets found that those who drank two glasses of water before each meal lost an average of 4.5lb more than those that didn't.

6. AVOID LIGHT AT NIGHT

This includes late-night television and computer use. A study into the effects of bright light, dim light or darkness on weight-gain in mice found that those under a bright light at night gained 50 per cent more weight than those in darkness.

7. HIDE UNHEALTHY TREATS

Office workers eat less chocolate when dishes of candy were moved from their desks to the other side of the room, reveals a study by Mindless Eating author Brian Wansink.

8. BE CAREFUL AROUND FRIENDS

Children eat more with a friend than with a stranger, according to a study at the State University of New York at Buffalo. Researchers said that this trend, which applies to adults too, can be blamed on the fact that friends act as so-called permission-givers, and encourage one to indulge.

9. BEWARE OF SKINNY FRIENDS WHO EAT A LOT

Worse still, are thin friends who have large appetites. A study found that participants snacked more during a movie when accompanied by a skinny person who ate a lot, compared with those sitting next to a fat person who ate a lot.

10. AVOID ADVERTISEMENTS FOR EXERCISE

A study revealed that participants who were shown advertisements encouraging exercise ate more than those who weren't. The same was true of participants exposed to subliminal words relating to exercise during mealtimes.

中文译文

最近，有不少研究表明一些细微的生活方式的改变有助减肥，更赞的是可以不必节食。

1. 使用小一号的盘子

康奈尔大学的一项研究发现，同样份量的食物在大一号的盘子会误导用餐者，让他们感觉食物份量减少了，结果就吃得更多。而反过来，小一号的盘子让用餐者感觉份量很足，因而进食更少。

2. 使用大一号的餐叉

一项意大利的研究发现，餐叉的大小会影响用餐量。相对使用大一号的餐叉，用餐者使用小一号的餐叉吃得更少。研究人员相信，使用小一号的餐叉让用餐者产生吃得慢的错觉导致吃得更多。

3. 和男士共餐

如果你是一名女士，和男士共餐吧！心理学家Meredith Young发现，女士在和男士一起用餐时食欲有所控制。她表示也许小食量能吸引异性。

4. 阅读食物营养标签

一项来自西雅图佛瑞德？哈金森癌症研究中心的研究发现，相比忽略食物包装袋上的营养标签的人而言，阅读标签的人大约少摄入5%的脂肪。

5. 先喝水，再用餐

一项研究对48名年龄在55岁和75岁之间的试验者进行了12周的观察，发现每餐都先喝两杯水的人平均减肥4.5磅。

6. 避免夜间受光照

夜间光照包括熬夜看电视或用电脑。研究观察了小鼠在强光、暗光和无光三种状态下体重的增长情况。研究发现夜间在强光下的小鼠比夜间无光的小鼠体重增加了50%。

7. 把垃圾小吃藏起来

《无意识进食》一书的作者Brian Wansink发现，当糖果从白领的桌上转移到办公室的另一角，巧克力变得没那么受欢迎了。

8. 友谊影响饮食行为

一项美国纽约州立大学布法罗分校的研究发现，相比和陌生人一起，孩子和朋友一起时吃得更多。研究人员称结果适用于成年人。朋友可能扮演允许进食的许可证并鼓励其多吃。

9. 小心吃得多但苗条的朋友

比上一点更惨的是有一个胃口大却瘦瘦的朋友。一项研究表明，和朋友一起看电影，身边如果坐着的是胃口大但瘦瘦的朋友，受测者会吃很多；而和胖胖的但食量小的朋友一起，受测者吃得更少。

10. 进餐时，避免健身广告

一项研究表明受测者在用餐时，看到鼓励健身的广告会吃得更多；进餐时，有健身相关的潜台词也会激起受测者的食欲。