健康5式：减肥是一场自我较量

Here are five simple but effective suggestions to make eating a healthy diet easier:

下面有五种简单却很有效的建议让健康饮食更简单：

1. Don't Stock Your Temptations.

不要储存美食诱惑

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.

看起来简单，但这一点真的很重要。如果你爱吃甜食，还在冰箱里存放冰淇淋，这就像酒鬼在家开酒吧一样。如果你不在橱柜里放饼干，吃饼干的机会就会减少，因为如果想吃饼干你还得开车去买。当家里存饼干，它们就在时刻诱惑着你去吃。

2. Change the Portion Size.

改变食物分量

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.

我经常旅游。旅途中，我总是因欧洲餐馆比美国餐馆食物分量少太多而感到惊讶。虽然我们喜欢物有所值，但问题是我们似乎是被强迫吃完盘子里的所有食物，就好像这是我们的任务一样。所以试着减少10%或20%的食物分量。慢慢的，甚至连你餐盘的大小改变了、你都不会发现，除非你的发现是餐盘变小反而更舒服。

3. Play the Delay Game.

延迟满足

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.

那些保持健康饮食的人有一个很大特征，就是他们延迟满足。最近，有人送了我一盒高迪瓦巧克力做礼物。那时，我正在试着少吃甜品（我承认那对我而言是一个很大的挑战），所以我决定不打开巧克力的金箔纸、除非有节日或值得庆祝的事，所以我一拖再拖。实际上我旅游时把它放在行李箱里，它变成了一种荣誉勋章。当我最后打开它时，巧克力都化成了一大块。我咬了一口、把剩下的丢掉了。

4. Avoid the Retail Triggers.

走路时绕开美食小店

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.

到了吃饭的点，我们都会流口水。我理解温暖、熟悉的咖啡店、面包店或是披萨店的诱惑力。所以有时候，就像我前面举的那个女人的例子，你只需要避开路过或是开车经过、那个充满卡路里的小店，走路过果汁店那条路吧。

5. Beware the Buffet.

当心自助餐

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.

我在酒店自助餐厅饱受食物诱惑，虽然我试着坐的尽可能远。很容易就能够到食物，这一点真的很致命。要记得把食物放在不太容易拿到的地方——比如说把糖果罐放在房间中离你远的那一边，在家里尽量吃“蓝盘”菜(价格固定、用大餐盘盛的经济客饭)，时刻记住要离自助餐远一点。