5.吃到满足为止。

    再说一次，吃东西的时候，留意一下你身体的感觉。你要是盲目地吃，很可能会吃得过多。你只是在不停地往嘴里填东西，直到你吃得胃胀。胃胀的痛苦我们都知道。不要只是为了吃而吃--吃的时候想想自己是在怎么吃，吃得有多饱了。

    A good habit to build is to eat slowly … and take pauses, so you can think about whether you're really still hungry … and drink lots of water during those pauses. This style of eating will allow you to stop eating when you're satiated （when your hunger is satisfied, not when you're stuffed） and allow you to be satiated by eating less. It's not easy at first, but once you've practiced it for a week or two, it will make a huge difference in the amount you eat.

    要养成细嚼慢咽的习惯--吃一吃再停一停，这样你就能想一下是不是还觉得饿--同时多多地喝水。这样吃饭就能让你在觉得满足的时候，停止继续吃下去（这里是指当你饥饿感得到满足的时候，而不是当你吃到撑的时候）,这样吃饭还能让你吃得更少但觉得满足。我知道这不是一件简单的事，但一旦你试着这样做了一到两周以后，你的饭量就会有一个很大的变化。

    Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, ready, go do something, clean the kitchen a little. Whatever it takes. Often you'll find that you really didn't need the seconds. And then you've saved yourself a few hundred calories.

    还有，在你第二次回去吃饭之前，停下来几分钟，喝点水，和别人说说话，或者去做点别的什么事情，比如把厨房清理一下--不管做什么都行。通常情况下，你会发现你不会再想继续吃饭了。这么一来，你就又少摄入了几百卡的热量。