每次在你感到饿了或要吃饭的时候（比如在午饭或晚饭前）可以喝点儿水。这种方法既简单又有效，可以立刻在一定程度上减轻你的饥饿感。多喝水也会提升新陈代谢率，或身体利用能量的频度，也就是说，你每个小时会消耗更多的卡路里。

Manipulate Yourself To Reduce Food Intake

训练自己减少食物的摄入量

Try to eat slowly, breaking your food into more bites. This will ensure that you derive more pleasure out of each bite, allowing each morsel to provide more satiety, ensuring your calorie intake at the dining table remain limited. Rather than taking single, big servings, try to take numerous small servings. This helps to establish the perception that you have been serving yourself repeatedly and also makes you more conscious about the amount of food you are about to consume.

细嚼慢咽。这会让你每一口都会获得更多的乐趣，让你每吃一口都会有更多的饱腹感，这样你在餐桌上获取的卡路里含量就得到了控制。不要一次吃大分量的食物，而要一次少吃一点儿，多吃几次。这会让你觉得自己在不断地吃东西，会让你意识到你所消耗的食物量。

Overcome Your Snacking Habits

改掉吃零食的习惯

Snacking is perhaps the biggest sin a dieter can commit. To ensure that you stay away from the urge to bite into a chocolate or cookie, keep your mouth busy with sugar-free chewing gum. Try to sip iced or hot herbal teas prepared with minimal amount of sugar throughout the day. These are low cal aids that help to establish the feeling of feeding yourself without consuming too many calories, preventing the urge to snack.

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