克制一下食欲。
You don’t have to go on a full-fledged diet to change your eating habits. Some restraint — eating a little of this, skipping a little of that — can help you cut back on the calories.
Researchers at the University of Minnesota studied nearly 100 female college students. Some were overweight and on a diet. Others were neither overweight nor dieting, but they had scored high on a psychological test that measured their ability to stop eating when they wanted to.
They were all monitored during lunch to see how many calories they consumed. Ironically, the women who thought they were dieting ended up eating more calories than the non-dieters who showed restraint.
A little restraint also helps after you’ve lost weight. Self-restrained people regained fewer pounds after successfully losing weight, says another team of researchers. They asked a group of 98 men and 207 women to complete a Restrained Eating Questionnaire at the beginning of their diet.
Two-and-a-half years later, researchers retested them and found that nearly 75 percent of those who had scored high in restraint the first time around still did, while 25 percent did not. Those whose restraint scores remained high had regained less weight than those whose restraint had dropped.
你不需要采行全套的节食方式来改变你的饮食习惯。些许的自我克制――像是这个吃一点，那个少吃一点――可以帮助你减少卡路里的摄取。
明尼苏达大学的研究人员调查了将近一百位女大学生。其中有些人因过重正在节食。有些人则既没有过重的问题，也没有在节食，但在测量她们是否能随心所欲停止进食的心理测验中，她们都获得了很高的分数。
她们中午进餐时都接受了摄影监控，以便观察她们摄取了多少卡路里。讽刺的是，那些自认为在节食的女生所吸收的卡路里结果却比有自制能力的非节食者更多。
在你减重后，些许的克制力还是对你有益的。另一研究小组表示，能克制的人在减重成功之后回胖的体重比较少。他们要求九十八位男士与两百零七位女士节食之前先填写一份“饮食自制问卷”。
两年半后，研究人员再对他们进行测试后发现，那些一开始在自制力方面拿高分的人中，有百分之七十五的人在第二次测试中依然获得高分，只有百分之二十五的人没有获得高分。那些自制分数维持高分的人回胖的体重比那些自制力下跌的人还少。
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