1. Eat less: the 80% rule 少吃：八分饱原则

 

According to the Okinawans, you should eat until you're 80% full. Okinawans call this rule “Hara Hachi Bu”. Here's a simple fact: it takes about 15 to 20 minutes to inform your brain that you're full. So when you start to feel like you're kinda full, you probably are hitting the limit of your appetite.

日本冲绳人认为应该吃到八分饱，冲绳人将这条原则称为“八分饱”。告诉你一件简单的事：大脑需要15至20分钟才能知道你吃饱了，所以当你感觉有点饱时可能就是吃够了。

 

2. Eat slowly & chew more 细嚼慢咽

 

Digesting your food actually starts in your mouth. So the more you chew, the better you can digest the food when it reaches your stomach. Tip: Don't hold anything in your hands while you're chewing. So tonight, I challenge you to put down your cutlery and just focus on chewing while you're eating.

消化食物其实是从嘴里开始的，所以嚼得越细食物到达胃时消化得越好。温馨提示：咀嚼时手里不要拿任何东西。所以今晚我建议你吃饭时放下餐具，专心咀嚼。

 

3. Create a consistent eating routine 吃饭有规律

 

When your body doesn't know when it's getting food again, your body will go full “survival mode”. Your body will start storing every meal as fat in fear of running out of energy reserve. None of us want that. But how frequent should you eat? Some people say eating every 2 to 3 hours is the way to go. Others say intermittent¹ fasting works for them. Others eat like the kids – consistent eating routine. Whatever works for your body.

身体不知道什么时候能再获得食物时就会全面开启“生存模式”，身体开始把每顿饭都储存成脂肪，以防能量储备不足，这是我们都不希望看到的。但每餐应该间隔多久呢？有人说应该每餐相隔2至3小时，还有人说偶尔禁食对他们有好处，还有人像孩子一样定时吃饭，只要适合你就可以。

 

It is not enough to be thin. The operative word is healthy.

光瘦也不行，关键在于“健康”。

 

The healthiest people (who also tend to be thin) follow a vegan diet- which means they eat plants (including rice, beans, nuts, fruit, vegetables). Most of the chronic² diseases like diabetes³, hypertension, atherosclerosis, gout, can be attenuated⁴ and even reversed by following a plant-based diet and supplementing it with Vitamin B 12 and Omega -3.

最健康的人（通常也瘦）采用的是素食主义饮食——这意味着他们吃植物（包括大米、豆类、坚果、水果、蔬菜）。大多数慢性病如糖尿病、高血压、动脉硬化、痛风都能通过植物性饮食及补充维生素B12和欧米茄3来缓解甚至治愈。

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