夏日瘦身有新招 專家發明意念進食法
保持苗條身段的祕密或許非常簡單，你要做的也許只需將注意力都轉移到進食這件事情上。
A wealth of research suggests that freeing ourselves from distractions and concentrating completely on the food that is in front of us, helps us stay in shape.
有大量的研究顯示，將我們從各種干擾和分散注意力的事物中解脫出來，並且將關注的焦點都放在我們眼前的這餐食物之上，這樣做就能幫助我們體態輕盈。
Such ‘mindful eating’ ensures that the mind is in tune with the body, enabling it to ‘hear’ the chemical messages that tell it that we are full.
這樣一種“全神貫注進食”的方法其實是使得我們的“身心合一”，同時讓我們的身體更清晰的接收到某種化學信息，它將告訴我們，自己已經吃飽了。
In studies, including some from the respected Harvard University in the US, dieters who focussed on their food rather than what was going on around them lost an average of half a stone.
來自美國備受推崇的哈佛大學的一些實驗表型，進食者將注意力集中在食物之上，並不受周遭所發生的事情之後，他們的體重都有不少的減輕。
Mindful eating, named after the Buddhist principle of focusing on the present, has also been shown to help binge eaters get their splurges under control, with the number of binges cut from eight a fortnight to just three.
“意念進食法”的名稱源於佛教中關注當下的教義，同時着也能幫助到不少暴飲暴食的人戒掉這個不好的習慣，沒有節制的狂吃一通的情況也從一週八次降低到了三次而已。
The researchers say that digestion involves a complex series of hormonal signals between the gut and the nervous system and it takes about 20 minutes for the brain to register that the body has eaten enough.
研究者表示，消化系統中，腸道與神經系統之間存在了一系列複雜的激素響應信號，這一過程大約需要20分鐘的時間，大腦才能接收到身體已經吃飽了的信號。
This means that if someone eats too quickly, the signals will lag behind, leading to over-eating.
這也就意味着，如果你吃得太快的話，這一信號將被大大延遲，這將導致你吃得更多。Distractions also play a role, with a recent British study concluding that eating at your desk could make you fat.
注意力的分散同樣也扮演者重要角色，英國最近發佈了一個報告稱，在工作桌前吃飯會是你變胖。
They say that distractions, such as playing on the computer or checking email, make it harder for us to remember what we have eaten for lunch.
研究者表示，例如玩電腦、收發郵件這樣的干擾會讓我們很難記住自己在這頓午餐中到底都吃了些什麼。
This absent-mindedness stops us from feeling full – and sends us reaching for afternoon snacks.
這樣“開小差”的狀態會讓我們很難感知到身體的飽足感，這便使得我們產生了吃午後小點的想法。
Forty-two men and women were given a multi-course lunch by Bristol University researchers, with half playing the card game Solitaire on a computer as they ate.
在一項由英國布裏斯托爾大學所進行的試驗中，研究者安排了四十二位男男女女中一半的人一邊進食一邊玩電腦上的紙牌遊戲。
Half an hour later, they were given chocolate biscuits to eat and asked to recall the various items they’d eaten for lunch, in the correct order.
在半小時之後，研究人員給他們分發了小顆粒餅乾，並且讓他們回憶一下剛纔午餐中所吃的不同的食物，並且要按順序羅列出來。
Not only did the computer-gamers feel less full after eating, they tucked into twice as many biscuits afterwards and struggled with the memory test.
這些玩電腦的人不光在飯後感到沒吃飽，並且吃掉了更多的巧克力餅乾，另外回憶測試的表現也不佳。
It is thought that our memory of what we have eaten plays a key role in dampening appetite. This means that distractions stop us from remembering the detail of what we have eaten – leaving us feeling hungry.
據認爲，記憶在進食過程中有着重要的作用，它能抑制我們的食慾。這就意味着，轉移注意力和分心將使我們難以記住吃了什麼，並且讓我們感到飢餓。
TVs, newspapers and even mobile phones should be cleared away – and at least 20 minutes of time set aside per meal.
電視廣播、報紙、甚至是手機都應該遠離我們的餐桌，並且保證每頓飯有20分鐘充足的時間進食。
Those who find it hard not to wolf down their food could try eating with their non-dominant hand – or even using chopsticks rather than a knife and fork.
對於那些放慢進食速度有困難的人來說，他們可以嘗試不同的進食方法，使用不順手不熟練的餐具。
Before snacking, dieters should ask themselves if they are really hungry – and if not, distract themselves by going for a walk or reading.
在吃零食之前，節食者應該好好問問自己，是否真的餓了，如果答案是不的話，那麼久該立即去散散步，或者讀讀書看看報。
Done properly, mindful eating may not only leave you slimmer – you may also enjoy mealtimes more.
如果實施手法得當，“意念進食法”不僅可以幫助我們保持體型，同時還能使得我們更加享受美食。
Elaine Underwood, of food firm Kallo, said: ‘Simple measures such as stepping away from the computer for a few minutes at lunchtime or finding some time in the evening to eat without being distracted by TV or computer will allow people to notice the flavour and texture of what they are eating and enjoy it more.’
相關領域的認識透露，比如說在午飯時離開電腦幾分鐘，又或者晚餐時專心進食，而不是被電視轉移開注意力，這些簡單的方法會使得我們更加真切體會食物的口感與味道。
Megrette Fletcher, co-founder of the Centre for Mindful Eating in the US, said: ‘Mindful eating is a remarkably simple but powerful tool which can transform not only what we eat but also the way we think about food and how much we enjoy it.’
“意念進食法”不僅操作起來非常簡單，同時也有重要的作用，幫助我們關注自己的吃的食物，以及對於食物的認識和想法。
