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Stop overeating by ditching these habits today.
从今天开始扔掉这些坏习惯，你就可以做到不大吃大喝！
SKIPPING BREAKFAST
不吃早餐
All that talk of breakfast being the most important meal of the day rings truer than you might think. In the morning, your body's concentration of hunger hormone ghrelin tends to be higher than during the rest of the day. However, when you skip breakfast, you're putting off the uptick in satiety hormone leptin, keeping you famished and more prone to grabbing something unhealthy when you finally do eat. In fact, research presented at the Endocrine Society's 92nd Annual Meeting reveals that average weight individuals who skipped breakfast and then looked at photos of food chose high-calorie treats more often than those who had eaten a morning meal.
所有关于早餐是一天中最重要一餐的言论可比你以为的更有道理。早晨，人体内的饥饿激素浓度往往比一天中的其它时刻高。然而，当你不吃早饭时，饱腹瘦素就会推迟上升，让你继续饿着且更倾向于吃一些不健康的东西。事实上，第92届内分泌协会的年会上呈现出的研究揭示：相比吃早餐的人，那些没吃早饭的体重正常的人在看食物的照片时，往往会选择卡路里较高的美食。
KEEPING CONVENIENCE FOODS IN YOUR KITCHEN
在厨房里放一些便利食品
Absence doesn't make the heart grow fonder, at least not when food is concerned. Researchers from Cornell University have determined that individuals are more likely to mindlessly snack on junk food if they leave it out in the open. Whenever possible, make sure to put your more indulgent snacks away, or, better yet, don't bring them home at all.
缺乏某些东西不会让你的心脏越长越健康，至少缺乏食物不会。康奈尔大学的研究员已经确定，如果人们把垃圾食品放在可见的地方，那他们就更有可能不顾后果的大吃特吃。只要可能，请把令人沉溺的零食收好，更好的做法就是不要买！
EATING A BIG MEAL BEFORE BEDTIME
睡前大吃一顿
As a muscular organ, your stomach has many of the same properties as other muscles in your body, namely the power to contract and expand. When you eat a big meal before bedtime, your stomach expands to accommodate that amount of food, and when you wake up, you're left with a large, but no longer full, belly. The result? You might just feel hungrier than if you hadn't eaten at all.
作为肌肉器官，你的肚子和身体的其它肌肉拥有相同的特点，即收缩和膨胀的能力。当你睡前大吃一顿时，你的胃会膨胀以容纳这些食物，但醒来之时，你的肚子却大而不饱。结果？你可能比什么都不吃更饿。
NEGLECTING SLEEP
不重视睡眠
Catching some Zs may not be the most calorie-burning activity you do all day, but it can make a major difference in terms of your hunger. Research published in the December 2004 edition of PLoS Medicine reveals that inadequate sleep triggers the body's production of ghrelin, a hunger hormone, while suppressing the production of leptin, the hormone that signals satiety. Couple that with the increased stomach acid production - a feeling often mistaken for hunger - that many people experience after a sleepless night.
小睡一会儿可能不是一整天最耗热量的活动，但却能大大的改变饥饿状态。2004年12月发表在PLoS Medicine期刊的研究揭示：睡眠不足会导致身体分泌饥饿激素，同时抑制饱腹激素的分泌--人们通常将其误认为饥饿感--很多人在不眠之夜后都有这种感受。
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