不餓肚子的十大減肥祕訣
冬天不用像炎夏般坐着也流汗，可是，也是脂肪囤積的季節！愛漂亮的JM們看過來，專家爲你盤點十條不用捱餓也能減肥的黃金法則！
A number of recent studies have revealed how making several small lifestyle changes could help you lose weight without feeling deprived of the food you love.
A SMALLER PLATE
A Cornell University study found that when a fixed portion of food was eaten from a large plate, diners felt they had been give a smaller than average portion, so ate more. When the same portion of food was eaten from a smaller dish, the meal seemed more substantial, so they ate less.
A BIGGER FORK
An Italian study into the relationship between fork size and consumption found that diners who used smaller forks ate more than those given larger forks. Researchers believe those with smaller forks felt they were making slower progress in satisfying their hunger, so ate more.
WITH MEN
If you're a woman. According to psychologist Meredith Young, women eat less if there are men around. She told The Atlantic: "It is possible that small food portions signal attractiveness."
THE LABELS
Those who read nutrition labels on food packaging eat around 5 per cent less fat than those who don't bother, according to researchers at the Fred Hutchinson Cancer Research Center in Seattle.
K WATER BEFORE MEALS
A 12-week study of 48 people aged between 55 and 75 on low-calorie diets found that those who drank two glasses of water before each meal lost an average of 4.5lb more than those that didn't.
D LIGHT AT NIGHT
This includes late-night television and computer use. A study into the effects of bright light, dim light or darkness on weight-gain in mice found that those under a bright light at night gained 50 per cent more weight than those in darkness.
UNHEALTHY TREATS
Office workers eat less chocolate when dishes of candy were moved from their desks to the other side of the room, reveals a study by Mindless Eating author Brian Wansink.
CAREFUL AROUND FRIENDS
Children eat more with a friend than with a stranger, according to a study at the State University of New York at Buffalo. Researchers said that this trend, which applies to adults too, can be blamed on the fact that friends act as so-called permission-givers, and encourage one to indulge.
RE OF SKINNY FRIENDS WHO EAT A LOT
Worse still, are thin friends who have large appetites. A study found that participants snacked more during a movie when accompanied by a skinny person who ate a lot, compared with those sitting next to a fat person who ate a lot.
D ADVERTISEMENTS FOR EXERCISE
A study revealed that participants who were shown advertisements encouraging exercise ate more than those who weren't. The same was true of participants exposed to subliminal words relating to exercise during mealtimes.
最近，有不少研究表明一些細微的生活方式的改變有助減肥，更讚的是可以不必節食。
1. 使用小一號的盤子
康奈爾大學的一項研究發現，同樣份量的食物在大一號的盤子會誤導用餐者，讓他們感覺食物份量減少了，結果就吃得更多。而反過來，小一號的盤子讓用餐者感覺份量很足，因而進食更少。
2. 使用大一號的餐叉
一項意大利的研究發現，餐叉的大小會影響用餐量。相對使用大一號的餐叉，用餐者使用小一號的餐叉吃得更少。研究人員相信，使用小一號的餐叉讓用餐者產生吃得慢的錯覺導致吃得更多。
3. 和男士共餐
如果你是一名女士，和男士共餐吧！心理學家Meredith Young發現，女士在和男士一起用餐時食慾有所控制。她表示也許小食量能吸引異性。
4. 閱讀食物營養標籤
一項來自西雅圖佛瑞德？哈金森癌症研究中心的研究發現，相比忽略食物包裝袋上的營養標籤的人而言，閱讀標籤的人大約少攝入5%的脂肪。
5. 先喝水，再用餐
一項研究對48名年齡在55歲和75歲之間的試驗者進行了12周的觀察，發現每餐都先喝兩杯水的人平均減肥4.5磅。
6. 避免夜間受光照
夜間光照包括熬夜看電視或用電腦。研究觀察了小鼠在強光、暗光和無光三種狀態下體重的增長情況。研究發現夜間在強光下的小鼠比夜間無光的小鼠體重增加了50%。
7. 把垃圾小吃藏起來
《無意識進食》一書的作者Brian Wansink發現，當糖果從白領的桌上轉移到辦公室的另一角，巧克力變得沒那麼受歡迎了。
8. 友誼影響飲食行爲
一項美國紐約州立大學布法羅分校的研究發現，相比和陌生人一起，孩子和朋友一起時吃得更多。研究人員稱結果適用於成年人。朋友可能扮演允許進食的許可證並鼓勵其多吃。
9. 小心吃得多但苗條的朋友
比上一點更慘的是有一個胃口大卻瘦瘦的朋友。一項研究表明，和朋友一起看電影，身邊如果坐着的是胃口大但瘦瘦的朋友，受測者會吃很多；而和胖胖的但食量小的朋友一起，受測者吃得更少。
10. 進餐時，避免健身廣告
一項研究表明受測者在用餐時，看到鼓勵健身的廣告會吃得更多；進餐時，有健身相關的潛臺詞也會激起受測者的食慾。
