不運動就能瘦 每天多吃些漿果吧！
Simply swapping a chocolate bar or packet of sweets for a handful of berries as an afternoon snack can lead to nearly a stone of weight loss over a year.
僅僅只需把巧克力條或一袋糖果換成漿果作爲下午茶點心，一年裏就可以減少近一個石頭的重量。
Researchers found that people who snacked on the fruits ate fewer calories at their next meal. While 'super berries' such as acai and goji have been touted for their weight loss virtues, the scientists in this study looked at the effects of strawberries, raspberries, blackberries and blueberries.研究人員發現，下午茶吃水果的人下一餐攝入的熱量也相對少一些。雖然‘超級漿果’（例如：黑莓和枸杞）一直被吹捧爲具有減肥功效的食物，但是這篇研究的科學家探尋了草莓、樹莓、黑莓和藍莓的效果。
Without doing any exercise, this could lead to 1lb of weight loss a month.
一個月內不用做任何運動，就可以減少1磅的重量。
The study was commissioned by Seasonal Berries, which represents the soft fruit industry.
這個研究是由“時令漿果”委託開展的，它代表了無核小水果行業。
Dr Lewis James, from the School of Sport, Exercise and Health Sciences at Loughborough University, said: 'Our research shows an afternoon snack of mixed berries decreases energy intake at dinner.
來自拉夫堡大學體育運動與健康科學學院的裏維斯·詹姆斯博士說：‘我們的研究表明下午的混合漿果點心減少了晚餐能量的攝入’。
'It's a simple method that might help people control and lose weight.
這是一個簡單的幫助人們控制以及減輕體重的方法。
'There are a number of potential health benefits of consuming berries, but this is the first time that consuming them as a snack has been shown to reduce how much people eat during the next meal of the day.'
食用漿果有很多潛在的健康益處，但是，這是第一次展示把它們作爲下午茶食用時，這一天的下一餐會吃多少。
'The cumulative effect of the reduced calories could help people lose the extra pounds without them having to make an effort, or even noticing.'
減少的卡路里的累積效應不用人們多努力，或者甚至不用在意，就可以幫助他們減少多餘的重量。
In the four-month, participants ate a berry snack and were then told to eat a pasta dinner until they were 'comfortably full and satisfied'.
在第四個月的時候，吃漿果點心的參與者被告知晚餐吃意大利麪，直到他們完全感到飽和滿足爲止。
Those who had a sugary snack ate nearly 20 per cent more food at dinner than those who had eaten a handful of berries.
晚餐時，那些吃含糖點心的人比那些吃一些漿果的人多吃了將近20%的食物。
Those who snacked on berries consumed, on average, 134 fewer calories.
那些點心吃漿果的人，平均少攝入134大卡熱量。
Dr James estimated that people switching from an afternoon confectionery snack to mixed berries might expect to reduce their energy intake by 938 calories a week on n that 1lb of body fat is equivalent to around 3,500 calories, this reduction in daily energy intake would could produce a loss of approximately 1lb of body fat a month - or a stone in a year.詹姆斯博士估算到，把下午茶糕點糖果換成混合漿果的人，平均一個星期可以少攝入938大卡的熱量。考慮到一磅體脂相當於大約3,500大卡熱量，每天少攝入的熱量一個月可以減少大約1磅的體脂，或者一年可以減少一個石頭的重量。
