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Step 1: Wear tight clothes
Wear tight clothes when you eat — especially if you’re in the habit of changing into something roomy when you come home from work. The snugness is a tactile reminder not to overindulge.
方法 1: 穿緊身的衣服
在吃飯的時候穿上緊身的衣服，特別是在你是一個酷愛一下班就換上寬松舒適衣服的人。緊身的衣服是一個感官的信號，提示你不能過分沉溺。
Step 2: Pay cash
Pay cash for food, whether you’re at the grocery store or in a restaurant. People who use cash think more carefully about what they’re purchasing, and that extends to the food choices they make.
方法2： 支付現金
用現金來購買食物，無論你是在雜貨店還是在小餐館里。支付現金會使人們在購買時考周全，進而在選擇食物時也更加慎重。
Step 3: Highlight fruit and veggies
Put colorful fruits and vegetables in pretty bowls and stands in well-lit areas; you’ll eat more of them if they’re beautifully and conspicuously displayed.Conversely, place junk food in front of a mirror, and you’ll be less likely to eat it.
方法3：把水果和蔬菜放在明顯的地方
把五顏六色的水果和蔬菜裝在一個漂亮的碗里，然后放在光線明亮的地方；相信你如果它們被這樣精心地裝扮過后，你會愿意多吃一點。相反，把那些垃圾食物放在鏡子面前，這樣你可以少吃一點啦！
Step 4: Use the rule of two
Use the “rule of 2” at a buffet: go as many times as you want, but limit yourself to no more than 2 types of food per trip. Studies have shown that variety makes us eat more.
方法4：使用“2法則”
在自助臺前使用”2法則“：即不妨能走幾趟就多走幾趟，而且每次最多拿兩種食物。研究說明食物種類越多，我們吃得也越多。
Step 5: Eat in peace
Eat some meals alone, in silence. People eat more in groups, and they eat more when the TV is on. Dining solo, with no distractions, forces you to focus on the food, which helps you recognize when you’ve had enough.People who were given a tall, thin glass poured themselves 74 percent less of a beverage than those sipping out of a short, squat glass.
方法5：一個人吃飯
偶爾一個人吃飯，安安靜靜地、專心地吃飯。一群人一起吃飯總是容易吃得很多，而在電視機前也是如此。一個人吃飯，沒有干擾地，將會迫使你專注于食物。這樣能幫助你意識到自己什么時候吃飽了。
相關閱讀：節食小妙招
