如何毫不费力的拥有健康饮食?

Nutritionists share their favourite techniques and diet tweaks to melt away that last inch.

营养师们分享了他们最爱的饮食调整技巧，和最后一寸肉肉说拜拜吧。

1) Leave the Three Last Bites of Each Meal

1）每餐少吃最后三口

"This is an easy way to save roughly 250-300 calories each day," say Lyssie Lakatos and Tammy Lakatos Shames, R.D.N.s at The Nutrition Twins. "Since most people tend to overeat, you've likely had plenty and already feel full at this point." This simple act will help you recognize you don't have to reach lick-your-plate status to feel satisfied.

"每天这样就能轻轻松松减少250至300卡路里的摄入量，"营养双胞胎公司的注册营养师吕茜·拉卡托斯和塔米·拉卡托斯说道。"既然大多数的人都会暴饮暴食，那么有可能这个时候你已经吃了很多，早就饱了。"这一简单行为可以帮你意识到：不需要舔盘子你就能得到满足。

2) Throw Out the Scale

2）扔称

"It it's that last inch that's bothering you, the scale won't even properly represent that," says Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection. "And a small change in the number on the scale that's not in your favor could cause you to feel like failure." Monitor sneakier signs of weight loss like a slimmer face, more energy.

"就是那点重量困扰着你，问题是这个称还不一定准，"注册营养师及The Well Necessities and TWN Collection公司的创始人莉莎·哈依姆说道。"称上的数量发生了微弱变化，但由于不是理想数字，你可能会感觉很失败。"减肥成功的迹象还包括这些：脸变小了、感觉更加精力充沛。

3) Always Use a Plate

3）始终用盘子吃饭

OK, or a bowl. "It'll help you better monitor how much you're eating," says Rebecca Lewis, R.D. for popular meal-kit delivery service HelloFresh. "It's much harder to know exactly how many calories you're consuming when you're eating right out of the jar or the bag."

好吧，也可以用碗。"这有助于更好的监控自己吃了多少，"热门餐饮服务HelloFresh的注册营养师丽贝卡·刘易斯说道。"当你吃罐装或袋装食物时，很难确切掌握自己的卡路里摄入量。"

4) Sit Down

4）坐着吃

When you sit down to a plated meal, you'll see and process exactly how much you're consuming. In fact, recent research has even found that eating while standing or on-the-go can lead to gaining weight (scientists believe the distraction of being on the move, just like eating in front of the TV, can inhibit your ability to process the sensation of fullness).

当你坐着吃饭时，你会清楚的知道自己摄入了多少食物。事实上，最近的研究已发现站着吃或边走边吃会导致人们体重增加（科学家认为边走边吃会分散人们的注意力，就像边看电视边吃饭一样，这会延缓人们对饱腹感的处理）。

5) Hold the Salt

5）控制盐的摄入

"A healthy diet should contain no more than 2,300 milligrams of sodium, which is about a teaspoon," says Lewis. (Americans consume approximately double this amount, which is just one of our bad eating habits.) "Sodium is often responsible for water retention and bloating." Add a burst of flavor with fresh herbs, citrus zest, or spice blends when cooking in lieu of sprinkling on the white stuff.

"一顿健康的饮食不该含有2300毫克以上的钠，也就是一勺的分量，"刘易斯说道。（美国人的摄入量大概是两汤匙，这也是我们不良饮食习惯之一。）"碘元素通常会导致水分保持和腹胀。"做菜时，不要再放这些白色调味料了，放些新鲜香草、柑橘皮或其它香料吧。