吃零食的时候,用你的双手来掂量份量。
Half a cup of crisps, crackers or popcorn is the size of a man's handful. To opt for less of the same, one-third is the same size as a woman's handful.
半杯薯片、饼干或爆米花相当于男人用手抓一把的大小。三分之一杯相当于女人用手抓一把的大小。
In their book, The Gastric Mind Band, Martin and Marion Shirran provide eye-opening examples of how portion control can make a huge difference to the waistline.
在马丁和马里昂·谢兰写的《胃脑同步》(The Gastric Mind Band)一书中,在书中列出了有启发性的例子,控制进食量对减肥有很大的效果。
They said: 'Spread butter on your toast, but be aware that a teaspoon of butter (enough for a thin layer) is 37 calories, but a tablespoon (a generous covering) is three times as much (111 calories).
他们说:“在烤面包上抹黄油,但请注意一茶匙的黄油(抹了很薄的一层)是37卡路里,但抹一汤匙(抹了很厚的一层)是111卡路里,也就是一茶匙黄油的三倍。
'Put dressing on your salad, but learn to weight the vinegar in favour of the oil. A teaspoon of oil may be 45 calories, but a tablespoon is 135.
做沙拉调味时,多放醋、少放油。一茶匙的油约45卡路里,而一汤匙就是135卡路里。
'That one extra tablespoon of oil every day amounts to a stone weight gain over a year.'
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