1. 闻一闻

1. Sniff a banana, apple, or peppermint
闻一闻香蕉、苹果和薄荷

You might feel silly, but it works. When Dr Alan R. Hirsch of the Smell & Taste Treatment and Research Foundation in Chicago tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost – an average of 30 lb each. One theory is that sniffing the food tricks the brain into thinking you're actually eating it.
你肯定会觉得很傻，但是真的很管用。芝加哥嗅觉味觉治疗和研究基金会的Alan R. Hirsch博士通过测试3000位实验者，发现越多闻这些东西，他们的饥饿感就越小，而且能减掉不少体重：平均每人减掉了30磅。有一种理论认为闻食物会欺骗大脑，让它误认为你实际在吃东西。

2.镜子

2. Hang a mirror opposite your seat at the table.
在餐桌对面的墙上挂面镜子

One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
有研究发现，吃饭时在面前挂块镜子能让你的食量锐减，几乎能减少正常食量的三分之一。对着镜子看着自己的眼睛，似乎会让你反思自己的内心标准和目标，提醒着要减肥的最初目的。

3.蓝色

3. Surround yourself with blue
让蓝色环绕你的四周

There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth.
其实这也是为什么你在很多快餐店看不到蓝色装饰的原因。信不信由你，蓝色确实发挥着抑制食欲的功能。所以，用蓝色的盘子吃饭，就餐时穿着蓝色的衣服，餐桌上铺着蓝色的桌布，这些都很有用。

Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
反之，要在就餐区域里避免红色、黄色和橙色。研究发现这些颜色可以刺激食欲。

4.拍张照

4. Shoot your food
给你的食物拍张照

Rather than writing down every morsel, take a picture of it, and file the photos on your phone or computer by date. A visual account of your consumption may help you curb your intake. “Snapping photos and then looking back at them can make people stop and think before indulging,” nutritionist Joan Salge Blake says.
比起记下吃的每一口食物，为食物拍张照，然后按日期存在手机或电脑里会更管用。这样记录下你食物消费的视觉账单可以帮助抑制每日的摄入。营养学家Joan Salge Blake表示，“为食物拍照，等回头再看看这些照片，会让人们改掉放纵食欲的习惯，或者至少在大吃大喝前会想一想。”

It needn’t be a big production: your cell phone will do. Think about it: there you are at the salad bar, making a plate of vegetable. A simple snapshot of your heaping dish may show your extra helping of cheese or deep-fried croutons. A visual reminder might be just enough to give you pause next time before you ladle on the blue cheese dressing.
这根本不是什么大工程：手机就能做到。想像一下这样的场景，你正在沙拉台子上做一盘蔬菜沙拉。只是简单的为你那堆积得高高的盘子拍张照，也许就会让你打消再吃块奶酪或油煎面包块的念头。这种视觉提醒的方式影响也会足够久，下一次吃沙拉时，浇上蓝奶酪沙拉酱前你肯定会迟疑下了。

5.绑起来

5. Tie yourself up
把自己绑起来

You could try fitness guru Valerie Orsoni’s “Le Petit Secret”: “A number of French women wear a ribbon around their waist and underneath their clothes when they go out for dinner. It keeps them conscious of the tummy—particularly if the ribbon starts to feel tighter as the evening goes on!”
试试瘦身大师Valerie Orsoni的小秘密：许多法国女人在出门赴宴时，会在衣服下面在腰上系上丝带。这种方法会让她们时刻意识到胃的存在，尤其是随着宴会进行丝带变得越来越紧的时候。