If you're not hungry, why are you eating?
如果你还不饿，干嘛吃东西？
Hm.
嗯~
We can find ourselves in situations where we are eating for no reason -- what has been coined "mindless" eating by experts, including Brian Wansink, PhD, a Cornell University researcher who has conducted numerous studies on the subject.
我们时常发现自己在无意识地吃东西——专家们称其为“无意识进食”，其中包括Brian Wansink博士，他是康纳尔大学的一名研究员，开展了很多无意识进食的相关研究。
But eating without thinking can lead to consuming unneeded calories and weight gain, said Keri Gans, a registered dietitian based in New York, and author of "The Small Change Diet: 10 Steps to a Thinner, Healthier You" (Gallery Books; 2011).
Keri Gans是一名纽约的注册营养师，著有《饮食小改变：10步成就健康苗条的你》，她认为无意识的进食可导致能量摄取过剩，体重超标。
"If you're just grabbing and eating, you're going to end up most likely consuming more calories than you need," Gans told HuffPost. "And by consuming more calories than you need, you'll most likely find you're gaining weight because you're not paying attention to what you are eating."
“如果你只是抓起食物放进嘴里，最后你会得到超过你所需要的能量，”Gans告诉Huffpost，“随着过量能量的摄入，你很可能会发现因为自己没注意吃了什么而发胖。”
Gans suggests that when you feel like eating a snack, keep in mind the five Ds: delay, determine, distract, distance and decide. Waiting before eating reminds you to be mindful about your snack. And actually thinking about whether you are hungry or not forces you to consider what exactly you are putting in your body, Gans said. If you're not hungry, distracting yourself with something else or distancing yourself from the food could help you to avoid the temptation of eating.
Gans建议当你想吃些小点心时，谨记下面五点：推迟进食、决定食品、分散精力、疏远甜食、下定决心，直到你知道自己需要吃什么。Gans说，进食前要想清楚自己是否饥饿，或者别逼自己思考该吃什么。如果你不是很饿，做些其他事分散自己的注意力，或者通过远离食物抵制食物的诱惑。
Some other tips Gans gives her clients? Pack a healthy snack ahead of time so you don't run for the vending machine come afternoon, and eat away from your desk or the TV so that you're mindful of how much you're eating.
Gans给客户的其他建议包括：提早准备好一份健康的点心，这样就不至于下午匆忙奔向自动售货机；吃点心时远离工作台或者电视机，这样才能专注于面前的食物。
Here are some other tips revealed by research that could help you win the battle against mindless eating and excess calories:
研究者针对无意识进食和能量过剩提出了一些建议：

Use A Bigger Fork
用大一点的餐叉
A study published in the Journal of Consumer Research shows that restaurant-goers who eat with really big forks (20 percent bigger than a normal fork you'd find at a restaurant) eat less food and leave more on their plates than people who eat with really small forks.
消费者研究杂志刊登了一项研究，该研究表明，来餐馆的就餐者用超过正常餐叉20%的较大餐叉时，吃的比用正常餐叉者少，餐盘里剩下的更多。
A possible explanation for this finding is that when people use small forks to eat, they feel like they are not making any big progress in eating their meal and quelling their hunger pangs, TIME reported. In addition, the restaurant-goers who ate with the smaller forks and were given bigger portions of food ate much more food than if they just had the smaller forks or if they just had the bigger portions.
《时代》报道了这一发现的合理解释：当人们用小餐叉进食时，他们总会感觉自己没吃多少，还是很饿。除此之外，就餐者中用小餐叉进食大分量食物者，比仅用小餐叉或是仅获得大分量食物者进食得更多。

Eat From A Smaller Bowl
用小一点的碗吃
Research from the Georgia Institute of Technology shows that people eat 31 percent more ice cream when they eat out of a 34-ounce bowl, rather than 17-ounce one, ScienceDaily reported. Researchers explained that's because people eat about 92 percent of what they serve themselves -- so if you serve yourself more, you'll eat more.
科学日报报道了佐治亚理工学院的一项研究，该研究显示，当人们用34盎司的碗吃冰激凌时，可以比用17盎司的碗多吃31%。研究者们对此的解释是，人们可以吃掉自己盛取食物的92%，因此如果你盛得多，自然就吃得多。

Get Some Sleep
小憩一会
Columbia University researchers found that sleep deprivation can also lead to more calories consumed. They found that women who only got 4 hours sleep the night before ate 329 more calories in a nine-hour period compared with if they weren't sleep deprived, while men ate 263 more calories when sleep-deprived.
哥伦比亚大学的研究者发现缺乏睡眠也可以导致能量过剩。他们发现相对于睡眠充足的女子，前一天夜晚只睡4个小时的女子在第二天的9小时之内多获得能量329卡路里，而缺乏睡眠的男子相对于睡眠充足的男子多获得能量263卡路里。
"It has an impact on cognitive restraint," study researcher Marie-Pierre St. Onge told ThirdAge. "High-fat food is tempting, and maybe on short sleep you can't restrain yourself as well, while on full sleep you can resist more easily."
“这对现有认识是一个巨大的冲击，”项目研究者Marie-Pierre St. Onge告诉ThirdAge，“高热量食品很有诱惑力，缺乏睡眠的情况下你可能对此没有免疫力，而充足的睡眠有助于抵抗高热食品的诱惑。”
 
Mind Your Environment
注意环境
WHERE you eat your food could also factor in to how much you eat and whether you're eating food even though you're not hungry, according to research from the University of Southern California.
南加州大学研究表明，进食地点对于进食量和无意识进食也有影响。
Researchers had movie-goers say whether they were regular popcorn-eaters or not, and then they had them eat either stale popcorn or freshly popped popcorn. The regular popcorn-eaters ate just as much stale popcorn as fresh popcorn, while people who didn't consider themselves regular popcorn-eaters ate significantly less stale popcorn than fresh since it didn't taste as good.
研究者们先了解电影观众是否在看电影时经常进食爆米花，并让他们进食新鲜或不新鲜的爆米花。自称看电影时经常吃爆米花的观众，不新鲜的爆米花吃得和新鲜爆米花一样多；而平时不常吃爆米花的观众会因为不新鲜的爆米花口感不佳而明显吃的更少。
"The results show just how powerful our environment can be in triggering unhealthy behavior," study researcher David Neal said in a statement. "Sometimes willpower and good intentions are not enough, and we need to trick our brains by controlling the environment instead."
“这一结果体现了外周环境对不健康行为的强大作用，”项目研究员David Neal 称，“有时意志力和良好意愿不够强悍，我们只好通过控制环境来麻痹大脑。”

Hide The Junk Food
收起垃圾食品
Research from Cornell University shows that we are three times more likely to eat the first thing that we see, compared with the fifth thing we see.
康奈尔大学的研究显示，相对于我们看到的第五种食品，我们会有三倍的可能吃看到的第一种食品。
In that study, researchers took photographs of 100 kitchen cupboards and asked the owners to keep records of what they ate. Researchers also tried moving the food around in the cupboards to see if that impacted their food choices -- and found that it did.
在此项研究中，研究者们拍下100个橱柜的照片，要求橱柜所有人记录下他们的进食情况。研究者们还在橱柜中改变食物位置，以观察对所有人的进食情况是否有影响，结果发现影响确实存在。
The research shows that "we end up being masters of our own demise, to some extent," study researcher Professor Brian Wansink, Ph.D., author of "Mindless Eating: Why We Eat More Than We Think," told HuffPost.
研究显示，“某种程度上说，我们推进了自己的死亡，”项目研究员Brian Wansink教授告诉HuffPost，该教授著有《无意识进食：为什么我们吃的比想要的多》。

Eat Using Your Non-Dominant Hand
用非优势手进食
Research published in the Personality and Social Psychology Bulletin shows that eating with your non-dominant hand can help you to decrease the amount of food you consume, CNN reported.
CNN报道，发表在个性与社会心理学通报的一项研究显示，用非优势手进食有助于减少食物的摄入。
The finding was part of the same movie-theater/popcorn study, where it was discovered that environment plays a part in mindless eating. Like in that experiment, researchers gave study participants either fresh or stale popcorn. They found that people who used their non-dominant hands and ate the stale popcorn ate 30 percent less than if they used their dominant hands, CNN reported.
根据CNN报道，这一发现是电影-剧院爆米花研究的一部分，该研究揭露了无意识进食中环境的重要影响。一如前述的研究，研究者们给予实验参与人新鲜或不新鲜的爆米花，他们发现，用非优势手者进食不新鲜爆米花比用优势手者减少30%。