对自己进行研究。
Behavioral scientists say the mere act of recording a behavior often leads to a change in that behavior. In other words, make a note of what you normally eat before cutting back on calories.
Rose Stein, a secretary and mother of three teenagers, had this experience. “My doctor told me to keep track of everything I ate for two weeks, then bring the list to her so we could work out a diet.
“I thought I was pretty careful about what I was eating — I made a special effort every day to eat just a simple salad for lunch in the company cafeteria.”
Writing everything down gave Rose a new self-awareness.
During her first week of record-keeping, she realized that the two or three doughnut holes she thought she ate were actually eight or nine; that her lunchtime salad was really lettuce and tomatoes drenched in creamy salad dressing; that her “occasional” midafternoon candy bar was actually a daily dose; and that after a big dinner with her family, she nibbled on leftovers while clearing up.
“I was really surprised,” Rose recalls. “Up to then, I thought I was watching my diet. But when I wrote it down in black and white, there was no escaping it — I was eating way too much.”
By the second week, even before she went back to her doctor, Rose began to alter her diet. She started her day with a piece of fruit and a small bowl of cereal and quit eating doughnuts at the office. She tried a low-calorie dressing on her lunchtime salad (and liked it). And when she saw her doctor again, she suggested that maybe a more substantial lunch, like a sandwich, might cut back on her urge to snack in the afternoon.
Try it. Record what you eat for two weeks. Include the time you eat, the foods you eat and the amount you eat. Be honest. If you’re not, you’re only deceiving yourself. Make notes every time you have something to eat. You may forget if you wait till the end of the day. At this time, don’t make an effort to alter your eating habits — but don’t stop yourself if the urge to do so strikes.
行为科学家表示，对某项行为作记录常会导致该行为的改变。换句话说，在你开始减少卡路里的摄取量前，先对你平常吃的东西作个记录吧。
目前担任秘书且育有三名正值青春期小孩的萝丝史坦就曾有这样的经验。“我的医生要我连续两个礼拜记录所吃下的每样东西，然后把记录表拿给她看，这样我们才能研拟出一份我的节食计划。”
“我本来以为自己对所吃的东西相当谨慎――我每天刻意地都只在公司自助餐厅里吃一份简单的沙拉午餐。”
记录每天所吃的东西让萝丝有了新的自觉。
在她开始记录的第一个星期里，她才了解到以为自己只吃了两、三个甜甜圈，实际上是吃了八、九个；午餐所吃的沙拉实际上是生菜和蕃茄浸在浓郁的沙拉酱中；每天下午“偶尔”吃的糖果棒实际上是一天的量；而且每次和家人吃过一顿大餐后，她还会一边收拾一边吃剩菜。
“我真的好惊讶，”萝丝回忆道。“在那之前，我一直以为自己有在注意饮食。但当我用白纸黑字记录下来时，就什么都无所遁形了――我之前吃得太多了。”
就在第二个礼拜她要去看医生前，萝丝开始改变自己的饮食习惯。她每天起来先吃一片水果和一小碗麦片，在办公室时也不再吃甜甜圈了。她试着在午餐的沙拉中改用一种低热量的沙拉酱（她很喜欢这种吃法）。当她再去看医生时，医生建议她吃一份像三明治之类较经饱的午餐也许可以帮助她抑制下午想吃点心的食欲。
试试看。连续两个星期记录你所吃的东西，包括你吃东西的时间表和食量。务必要诚实。如果你不诚实记录，就是在欺骗自己。每吃东西都作记录。如果等到一天快结束时才记录，你可能会忘记吃了哪些东西。这时，别试着改变自己的饮食习惯――但如果真想改变的话，也不要刻意阻止自己。
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