健康5式：減肥是一場自我較量
Here are five simple but effective suggestions to make eating a healthy diet easier:
下面有五種簡單卻很有效的建議讓健康飲食更簡單：
1. Don't Stock Your Temptations.
不要儲存美食誘惑
This seems simple, but it's really important. If you have a sugar problem and continue to keep ice cream in your fridge it's like an alcoholic keeping a fully stocked bar at home. If you don't keep cookies in the cabinet, your chance of eating cookies goes way down, because now you'll have to get in your car and go buy them. It's just too easy when they're sitting there at home, calling out to you.
看起來簡單，但這一點真的很重要。如果你愛吃甜食，還在冰箱裏存放冰淇淋，這就像酒鬼在家開酒吧一樣。如果你不在櫥櫃裏放餅乾，吃餅乾的機會就會減少，因爲如果想吃餅乾你還得開車去買。當家裏存餅乾，它們就在時刻誘惑着你去吃。
2. Change the Portion Size.
改變食物分量
I do a lot of traveling. On the road, I'm always amazed by how much smaller the portions are in European restaurants than in the U.S. While we like good value for our dollar, the problem is that we seem compelled to eat everything on our plates. It's like our duty. So try serving portions that are 10 percent or 20 percent smaller. Go gradually, maybe even change the plates you are serving on and you won't notice the difference -- except that you'll feel better.
我經常旅遊。旅途中，我總是因歐洲餐館比美國餐館食物分量少太多而感到驚訝。雖然我們喜歡物有所值，但問題是我們似乎是被強迫吃完盤子裏的所有食物，就好像這是我們的任務一樣。所以試着減少10%或20%的食物分量。慢慢的，甚至連你餐盤的大小改變了、你都不會發現，除非你的發現是餐盤變小反而更舒服。
3. Play the Delay Game.
延遲滿足
One big attribute of those who maintain healthy diets is their ability to delay gratification. Recently someone gave me a box of Godiva chocolates as a gift. I was trying to avoid sugar at the time (which admittedly is a common struggle for me) so I decided not to open the gold-foil box until the right time -- a holiday or a celebration -- so I kept putting it off. I actually traveled with it in my suitcase, and it became sort of a badge of honor. When I finally opened it, the chocolate had melted into a big slab. I took a bite and chucked the rest.
那些保持健康飲食的人有一個很大特徵，就是他們延遲滿足。最近，有人送了我一盒高迪瓦巧克力做禮物。那時，我正在試着少吃甜品（我承認那對我而言是一個很大的挑戰），所以我決定不打開巧克力的金箔紙、除非有節日或值得慶祝的事，所以我一拖再拖。實際上我旅遊時把它放在行李箱裏，它變成了一種榮譽勳章。當我最後打開它時，巧克力都化成了一大塊。我咬了一口、把剩下的丟掉了。
4. Avoid the Retail Triggers.
走路時繞開美食小店
Ring the dinner bell and we all salivate. I understand the lure of the warm, familiar coffee shop, bakery or pizza place. So sometimes, like the woman in my earlier example, you just have to avoid walking or driving past the places that you associate with comfort calories. Walk by the juice bar instead.
到了吃飯的點，我們都會流口水。我理解溫暖、熟悉的咖啡店、麪包店或是披薩店的誘惑力。所以有時候，就像我前面舉的那個女人的例子，你只需要避開路過或是開車經過、那個充滿卡路里的小店，走路過果汁店那條路吧。
5. Beware the Buffet.
當心自助餐
I suffer temptation at a hotel restaurant buffet. I try to sit as far away as possible. The ease of access to food can be a tipping point. Make it harder to reach -- put the candy jar across the room, go blue-plate special at home and always beware of sitting too close to the buffet.
我在酒店自助餐廳飽受食物誘惑，雖然我試着坐的儘可能遠。很容易就能夠到食物，這一點真的很致命。要記得把食物放在不太容易拿到的地方——比如說把糖果罐放在房間中離你遠的那一邊，在家裏儘量吃“藍盤”菜(價格固定、用大餐盤盛的經濟客飯)，時刻記住要離自助餐遠一點。
