You can change your eating behavior by redesigning your environment.

你可以通過改造環境來改變你的飲食習慣。

Brian Wansink, author of Mindless Eating, describes how our environment influences how we eat:

布萊恩文森克，《愚蠢的食物》以書的作者，描述了我們周圍的環境是怎么影響我們吃東西的：

“If you use a big spoon, you’ll eat more. If you serve yourself on a big plate, you’ll eat more. If you move the small bowl of chocolates on your desk six feet away you’ll eat half as much. If you eat chicken wings and remove the bones from the table, you’ll forget how much you ate and you’ll eat more.”

“如果你用大勺子，你就吃得更多。如果你用大盤子吃飯，你就吃得更多。如果你把桌上的一小碗巧克力挪到離你6尺遠的地方，你就會支持掉一半。如果你在吃雞翅的時候把骨頭從桌子上清理走了，你就會忘記已經吃了多少，從而吃得更多。”

Well, you can use your environment to help you eat less without starving yourself.

當然，你可以利用環境來讓你少吃點卻又不用挨餓。

You do this by eating your food in smaller plates/ bowls.

通過用更小的盤子或者碗來吃飯解決。

When you use a large plate, you have to add a lot of food on it to make it look full. If your brain thinks you’re eating less, the more likely it’ll be to want a second serving. (Thanks survival mode).

當你用大盤子的時候，你會點很多食物讓它看起來很滿。如果你的大腦提醒你，你吃得太少了，那很可能你要再點一份了。（這是生存規律）

However, if you put that same amount of food on a small plate, your mind will tell you that you are eating a large portion and you’ll stop adding food. That visual cue will trick your brain into thinking it’s had enough to eat.

然而，當你把等量的食物放在一個小盤子里的時候，你的大腦會告訴你你已經在吃很大一份了，這樣你就不會再點了。這種視覺提示會騙過你的大腦，告訴你不能再吃了。

Look at the image below and tell me which circle is bigger – the one on the left or the one on the right?

看下圖告訴我哪個圓圈更大-左邊的還是右邊的？

It’s a trick question - they’re both the same size.

其實是一道迷惑你們的問題-它們是一樣大的。

Here’s the same image, but with actual food.

這里是一樣的圖片，但是配上了真實的食物。

Either way, you are eating the same amount of food.

同樣的，你吃了一樣多的食物。

This is known as the Delboeuf Illusion.

這就是著名的德伯夫大小錯覺。

Delboeuf was a 19th-century Belgian philosopher, and he discovered if you surround two identical circles with different amounts of “white space,” people think they’re looking at two different circles.

德波夫是一位19世紀比利時的物理學家，他發現如果兩個有不同“留白區域”的完全相同的圓圈擺他們面前，人們會覺得他們在看兩個不同的圓。

The more “white space” around the circle, the smaller the circle appears.

圓圈周圍“留白部分”越大，這個圓圈看起來越小。

This is why the black circle on the left in the image above looks smaller than the one on the right.

這也是為什么以上圖片中左邊的被色圓圈看起來比右邊的小。

And it’s why the bowl of cereal on the left below looks less full than the one on the right. And that’s why the small plate feels fuller and more filling.

這也是為什么下面左邊那碗鼓舞看起來沒有右邊的滿。而且這也是為什么小盤子看起來更滿。

Downsizing your plates will reduce the number of calories you are eating and allow you to feel satisfied at the same time.

減小你的盤子的尺寸會減少你攝入的卡路里，而且會讓你感到滿足

A study shows that eating from a 10-inch plate instead of a 12–inch one cuts your calories by a whooping 22%! That means this small change could result in an estimated 10 pounds in weight loss over the course of one year!

調查顯示用直徑10英尺的盤子代替直徑12英尺的盤子來吃飯的話，竟然可以減少22%的卡路里攝入。這就是說這個小小的改變可以讓你在一年之中減重大約10英鎊。

Another study followed 200 homes in Syracuse over 4 months, and found that people randomly assigned to use smaller plates lost three pounds more than those given larger plates.

另一個由在錫拉庫扎的200個家庭經過4個多月完成的實驗，得出的結論就是那些被安排使用小盤子家庭的人隨隨便便就比其他用大盤子家庭的人減重的3英鎊。

“It is easier to change your food environment than to change your mind.” – Brian Wansink

“改變你的用餐環境比改變你的想法容易。” -布萊恩文森克

Hope you found this helpful!

希望這對你有用！

You can change your eating behavior by redesigning your environment.

你可以通過改造環境來改變你的飲食習慣。

Brian Wansink, author of Mindless Eating, describes how our environment influences how we eat:

布萊恩文森克，《愚蠢的食物》以書的作者，描述了我們周圍的環境是怎么影響我們吃東西的：

“If you use a big spoon, you’ll eat more. If you serve yourself on a big plate, you’ll eat more. If you move the small bowl of chocolates on your desk six feet away you’ll eat half as much. If you eat chicken wings and remove the bones from the table, you’ll forget how much you ate and you’ll eat more.”

“如果你用大勺子，你就吃得更多。如果你用大盤子吃飯，你就吃得更多。如果你把桌上的一小碗巧克力挪到離你6尺遠的地方，你就會支持掉一半。如果你在吃雞翅的時候把骨頭從桌子上清理走了，你就會忘記已經吃了多少，從而吃得更多。”

Well, you can use your environment to help you eat less without starving yourself.

當然，你可以利用環境來讓你少吃點卻又不用挨餓。

You do this by eating your food in smaller plates/ bowls.

通過用更小的盤子或者碗來吃飯解決。

When you use a large plate, you have to add a lot of food on it to make it look full. If your brain thinks you’re eating less, the more likely it’ll be to want a second serving. (Thanks survival mode).

當你用大盤子的時候，你會點很多食物讓它看起來很滿。如果你的大腦提醒你，你吃得太少了，那很可能你要再點一份了。（這是生存規律）

However, if you put that same amount of food on a small plate, your mind will tell you that you are eating a large portion and you’ll stop adding food. That visual cue will trick your brain into thinking it’s had enough to eat.

然而，當你把等量的食物放在一個小盤子里的時候，你的大腦會告訴你你已經在吃很大一份了，這樣你就不會再點了。這種視覺提示會騙過你的大腦，告訴你不能再吃了。

Look at the image below and tell me which circle is bigger – the one on the left or the one on the right?

看下圖告訴我哪個圓圈更大-左邊的還是右邊的？

It’s a trick question - they’re both the same size.

其實是一道迷惑你們的問題-它們是一樣大的。

Here’s the same image, but with actual food.

這里是一樣的圖片，但是配上了真實的食物。

Either way, you are eating the same amount of food.

同樣的，你吃了一樣多的食物。

This is known as the Delboeuf Illusion.

這就是著名的德伯夫大小錯覺。

Delboeuf was a 19th-century Belgian philosopher, and he discovered if you surround two identical circles with different amounts of “white space,” people think they’re looking at two different circles.

德波夫是一位19世紀比利時的物理學家，他發現如果兩個有不同“留白區域”的完全相同的圓圈擺他們面前，人們會覺得他們在看兩個不同的圓。

The more “white space” around the circle, the smaller the circle appears.

圓圈周圍“留白部分”越大，這個圓圈看起來越小。

This is why the black circle on the left in the image above looks smaller than the one on the right.

這也是為什么以上圖片中左邊的被色圓圈看起來比右邊的小。

And it’s why the bowl of cereal on the left below looks less full than the one on the right. And that’s why the small plate feels fuller and more filling.

這也是為什么下面左邊那碗鼓舞看起來沒有右邊的滿。而且這也是為什么小盤子看起來更滿。

Downsizing your plates will reduce the number of calories you are eating and allow you to feel satisfied at the same time.

減小你的盤子的尺寸會減少你攝入的卡路里，而且會讓你感到滿足

A study shows that eating from a 10-inch plate instead of a 12–inch one cuts your calories by a whooping 22%! That means this small change could result in an estimated 10 pounds in weight loss over the course of one year!

調查顯示用直徑10英尺的盤子代替直徑12英尺的盤子來吃飯的話，竟然可以減少22%的卡路里攝入。這就是說這個小小的改變可以讓你在一年之中減重大約10英鎊。

Another study followed 200 homes in Syracuse over 4 months, and found that people randomly assigned to use smaller plates lost three pounds more than those given larger plates.

另一個由在錫拉庫扎的200個家庭經過4個多月完成的實驗，得出的結論就是那些被安排使用小盤子家庭的人隨隨便便就比其他用大盤子家庭的人減重的3英鎊。

“It is easier to change your food environment than to change your mind.” – Brian Wansink

“改變你的用餐環境比改變你的想法容易。” -布萊恩文森克

Hope you found this helpful!

希望這對你有用！