4. Eat when you're hungry, not famished.

When you first feel the hunger, that's when to eat. Don't put it off until the hunger builds into an insatiable monster. When you start to get a little hungry, eat a snack. You don't need to eat a full-on meal … just some fruit, some crackers, maybe some low-fat dairy (cheese or yogurt or cottage cheese — although I prefer soy yogurt), oatmeal, some nuts, dried fruit, etc. Just something to tide you over until you feel hungry again, or until you can eat a bigger meal. Keep healthy snacks at your desk or in your car or wherever you go. I like to pack some in the morning.

觉得有点儿饿的时候就吃，不要等到饿极了再吃。

你刚一觉得饿的时候，就是该去吃东西的时候。不要拖延到饥不择食的时候再去吃。当你有点儿饿的时候，就吃点零嘴。你不必非去吃一餐饭——只吃点水果、零食，或者低脂的乳酪（干酪、酸奶酪或者软白干酪都行——我喜欢吃大豆酸奶酪）、燕麦粥、坚果或者果脯什么的。只要能撑到你再次觉得饿或者撑到正餐的时候就行。放一些健康的零食在你的桌子上、车里，或者任何你在的地方。我自己的话，每天早上都会包一包带着。

The corollary to this is to also allow yourself to eat what you crave. I know this is contrary to most advice, but I've found that it's important to listen to your body … not only when your body is hungry, but when your body is craving a specific food. I've also found that often your body just wants a taste of that food (see No. 13 below) and if you give your body what it wants, and really pay attention to the taste and texture of the food and how you feel after you eat it, you will probably crave that food less and less.

也就是说，你可以想吃什么就吃什么。我知道这和大多数的建议都相反，但是我发现听你身体的没错……不只是你饿了的时候要吃，就是在你很想吃什么东西的时候，也要吃。我还发现，通常你只是想吃那个东西的味道（见下面的第13条），要是你满足了自己的愿望，细细地去品它的味道、它的口感，享受那种吃后的感觉，你对这种食物的渴望就会越来越淡。

5. Learn to eat until satiated.

Again, pay attention to your body as you eat. If you eat mindlessly, you will most likely overeat. You'll just keep cramming food into yourself until you've eaten too much. We've all felt the pain of being overstuffed. Don't allow that to happen — be mindful of your eating, and of your hunger.

吃到满足为止。

再说一次，吃东西的时候，留意一下你身体的感觉。你要是盲目地吃，很可能会吃得过多。你只是在不停地往嘴里填东西，直到你吃得胃胀。胃胀的痛苦我们都知道。不要只是为了吃而吃——吃的时候想想自己是在怎么吃，吃得有多饱了。

A good habit to build is to eat slowly … and take pauses, so you can think about whether you're really still hungry … and drink lots of water during those pauses. This style of eating will allow you to stop eating when you're satiated (when your hunger is satisfied, not when you're stuffed) and allow you to be satiated by eating less. It's not easy at first, but once you've practiced it for a week or two, it will make a huge difference in the amount you eat.

要养成细嚼慢咽的习惯——吃一吃再停一停，这样你就能想一下是不是还觉得饿——同时多多地喝水。这样吃饭就能让你在觉得满足的时候，停止继续吃下去（这里是指当你饥饿感得到满足的时候，而不是当你吃到撑的时候），这样吃饭还能让你吃得更少但觉得满足。我知道这不是一件简单的事，但一旦你试着这样做了一到两周以后，你的饭量就会有一个很大的变化。

Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, ready, go do something, clean the kitchen a little. Whatever it takes. Often you'll find that you really didn't need the seconds. And then you've saved yourself a few hundred calories.

还有，在你第二次回去吃饭之前，停下来几分钟，喝点水，和别人说说话，或者去做点别的什么事情，比如把厨房清理一下——不管做什么都行。通常情况下，你会发现你不会再想继续吃饭了。这么一来，你就又少摄入了几百卡的热量。