你肯定了解饱和脂肪和精制糖会导致肥胖。不良的饮食习惯加上久坐不动的生活方式是导致体重增加的主要原因，还会增加你患糖尿病、癌症和心脏病等疾病的风险。
但你知道吗？你可能会因为无意中的一些行为而增重。事实证明，有很多习惯表面上看起来无大碍，但实际上却偷偷地增加了你的体重。
避免以下9个习惯，不用采取严格而痛苦的节食也可以让你收获健康体重。
For years we have all been buying low fat foods because they are marketed as healthy, but the truth is quite the opposite.
多年来，我们一直在购买低脂食品，因为它们被标榜为健康食品，但事实恰恰相反。
Foods that have had their natural fat removed may have fewer calories, but that fat is replaced with sugar and other chemical additives that are actually way worse.
去除食物中的天然脂肪可能减少了食物的热量，但这些脂肪会由糖和其他化学添加剂所取代，这实际上会带来更糟糕的后果。
All that sugar gets used or stored by the body quickly, leaving you hungry again in short order.
糖分会很快被身体消耗或储存，让你很快就会再次感到饥饿。
Ironically, if you had just eaten a meal with a good amount of healthy, unsaturated fat, you would likely eat fewer total calories throughout the day because you'd stay full longer.
具有讽刺意味的是，如果你刚吃的食物中含有大量健康的不饱和脂肪，就可以在更长时间内保持饱腹感，因而你吸收的总热量反而会更少。
Surely it doesn't matter how fast we eat our food, if it turns out to be same amount of food overall, right?
如果我们总进食量是一样的，那么我们的进食速度就无所谓了，这种想法对吗？
Well, yes, that's true.
是对的。
But the problem lies in the fact that it takes our stomachs about 20 minutes to signal to the brain that we're full.
但问题在于，我们的胃需要大约20分钟才能向大脑发出吃饱的信号。
That means that when you shovel in your food, you don't realize that you're overeating until it's too late.
这意味着，当你狼吞虎咽地吃东西时，你不会马上意识到其实已经吃饱了，直到吃得太多。
It never does turn out to be the same amount of food overall.
这样就导致总进食量是不一样的。
Take your time – at least 20 minutes – to finish each meal.
慢慢吃——至少用上20分钟——吃完每顿饭。
A study out of the University of Rhode Island found that people who ate slowly and savored their food actually took in 1/3rd less than those who crammed their meals.
罗德岛大学的一项研究发现，
细嚼慢咽的人实际上比狼吞虎咽的人少摄入三分之一的食物。
One good strategy for slowing down is to cut your food into smaller bites.
慢下来的一个好方法就是把食物切成小块。
It seems like skipping a meal or two would mean fewer calories consumed in a day. And after all, taking in fewer calories than you burn is the whole goal.
不吃饭似乎就意味着减少了摄入的热量。
毕竟，摄入的热量少于消耗的热量才会避免增重。
Unfortunately, this practice has been proven to put on, rather than take off, weight.
但是这种做法被证明会导致增重，而不是减重。
The reason is two-fold.
有双重原因。
First, your metabolism slows down when you skip meals, which means it takes longer to burn calories when you do eat.
首先，当你不吃饭时，新陈代谢会减慢，这意味着当你吃东西时，消耗同等热量的时间会更长。
And second, you are much more likely to overeat when you come to the table starving.
其次，当你饿着肚子来到餐桌前时，更有可能吃撑。
The American Journal of Epidemiology published research which found that people who skip breakfast are a shocking 4.5 times more likely to obese.
《美国流行病学杂志》(American Journal of Epidemiology)发表的一项研究表明，不吃早餐的人肥胖的可能性是吃早餐的人的4.5倍。
It's human nature, really.
这真的是人的本性
。
When we are in a social group that supports certain behavior, we are more likely to engage in that behavior.
当我们处在一个支持某种行为的社会群体中时，我们更有可能参与到这种行为中去。
So whether your friends are overweight or not, if they overeat, you are about 57% more likely to do the same.
因此，无论你的朋友是否肥胖超重，如果他们暴饮暴食，你有57%的可能性也会如此。
Interestingly, studies have also shown that eating in the presence of an overweight person may lead you to overeat even if the other person does not.
有趣的是，研究还表明，在一个超重的人面前吃东西可能会导致你吃得过多，即使对方没有这样做。
This is not to say that you should cut out friends who are overweight.
这并不是说你应该远离超重的朋友。
Instead, plan different activities that burn calories in a fun way.
相反，计划一些不同的活动，以一种有趣的方式燃烧热量。
Use that human tendency to do what your friends are doing to your advantage.
利用人性的这种特点去和你的朋友们一起做他们正在做的对你有利的事情。
Sleep and weight gain don't seem like they can possibly be linked, but they are.
睡眠和体重增加似乎是没有关联的，但其实是有联系的。
Chemically speaking, missing out on too much slumber spikes your level of the stress hormone cortisol, which in turn messes with the body's ability to process sugar via insulin.
从化学角度来说，睡眠时间过长会使你体内的压力荷尔蒙皮质醇水平升高，进而降低身体通过胰岛素分解糖分的能力。
All that excess sugar turns to fat.
所有多余的糖都会转化为脂肪。
But in a behavioral sense, being exhausted leads to poor choices because we just don't have the energy to shop for and cook healthy meals.
但是从行为的角度来看，疲惫也是糟糕的，疲惫让我们没有精力去购买和烹饪健康的食物。
We'll just grab some fast food and skip the gym, creating a vicious cycle in which there is never enough energy to take the healthy actions necessary to turn the tide.
我们只会吃点快餐，不去健身房，这样就形成了一个恶性循环，没有足够的能量采取必要的健康行动来扭转局面。
Again, you may be wondering how this can possibly make a difference.
你可能会好奇这怎么还会有影响。
The fact is that we unconsciously use the ratio of food to plate diameter to judge whether our portions are sufficient.
事实上，我们会在无意中用食物的多少与碗大小的比例来判断食物的份量是否足够。
When you have a large plate, the right amount of food is going to look like nothing but table scraps.
当你用大碗吃饭时，适量的食物看起来也像残羹剩饭。
On a smaller plate, a reasonable portion fills it up, making us feel satisfied because we ate a full plate.
用小碗吃饭时，合理的食物分量就把它填满了，让我们有满足感，因为我们吃了满满一碗。
And indeed, you will feel full – just not overfull.
事实上，你会感到吃饱了——只是不会太饱。
Incidentally, a study out of Spain determined that people tend to eat less from red plates, so bear that in mind when you go shopping for new dinnerware.
顺便说一句，西班牙的一项研究表明，人们倾向于少吃红色盘子里的食物，所以当你去买新餐具时要记住这一点。
Things like soda and juice don't really make people feel full, at least not for long, but just one single-serving bottle contains as much sugar as we should get in a whole day.
像苏打水和果汁这类饮料并不能真正让人有饱腹感，至少不会让人有持续很长时间的饱腹感，但是仅仅一瓶的含糖量就抵得上我们一整天需要摄入的糖分。
Beer and wine can both be quite high in calories too, especially since folks seldom stop at just one.
啤酒和葡萄酒的热量含量也很高，而且人们很少只喝一种酒。
But when we think about what we consumed during any given day, what we drank is seldom considered.
但是，当我们回想到一天都摄入了哪些食物时，很少考虑我们喝进去的东西。
Sorry, but those calories do count.
但“喝”进去的热量也是很算数的。
Drinking mostly water is your best bet, but very lightly sweetened tea and coffee are also great choices that can stave off boredom without adding a ton of calories to your day.
多喝水是最好的选择，但是很淡的加糖茶和咖啡也是不错的选择，可以避免单调，也不会增加你一天摄入的热量。
One of the worst times to eat is when you're watching television, because statistics show that you are likely to eat 5-10 x more than you would if you weren't distracted.
最不适合吃东西的时间就是看电视的时候，因为统计数据显示，比起不分心的时候，看电视时你可能会多吃5-10倍的食物。
It's not just TV, though.
而且不仅仅看电视的时候。
Eating lunch at your desk or in the midst of an emotional discussion can also create just enough distraction to overeat without realizing it.
在办公桌上吃午饭，或者在一场情绪激动的讨论中吃午饭，也会分散你的注意力，让你在不知不觉中吃得过多。
