一張圖表告訴你：每天吃多少最減肥
It's one of the most confusing things you face when trying to shed excess pounds.
在你想減肥的時候，就會面對這些最令人困惑的事情。
For those looking to eat healthily, deciphering portion sizes can sometimes be a minefield as visualising just how much of certain foods you should be eating can be difficult.
對於那些想要吃得健康的人而言，吃的份量有時就是一個活生生的可視雷區，到底某些食物應該吃多少這個問題讓人感覺很困難。
But as confusing as they may be, keeping them in check is one of the key ways to prevent obesity.
控制進食量可能是個令人困惑的問題，但是控制量纔是預防肥胖的關鍵途徑之一。
Experts have said that a lack of portion control is one of the main reasons people are overweight – with many of us eating far more than we should be.
專家說，不控制進食量是導致人們超重的主要原因之一，我們中的許多人吃得還是偏多。
However there is now a simple way to keep an eye on how much food you're consuming, with FEMAIL's food portions graphic.
不過，現有一個簡單的方法來衡量你的進食量，參考《每日郵報》女性專欄這張食品量表。
Research shows that one ounce of cooked rice is the same size as a tennis ball whilst the same amount of cooked pasta should be able to fill a cupcake wrapper.
研究表明，一盎司熟米飯相當於一個網球般大小，而一盎司熟麪條的份量可以裝滿一個紙杯蛋糕的外皮。
The comparison data, which was published by McKinley Health Center, University of Illinois, US, has a list recommending portion sizes for various foods, which includes sizeequivalents for bread, pasta, snack foods, and fruits.
美國伊利諾伊大學麥金利健康中心發佈了對比數據信息，對各種食物的推薦份量做了列表，其中包括麪包、意大利麪、零食和水果的等量物品大小。
The next time you reach for the grapes, bear in mind that 15 grapes is the size of a lightbulb.
下次你伸手拿葡萄吃的時候，要記住15個葡萄相當於一個燈泡的大小。
A portion of raisins is equivalent to one large egg whilst one ounce of cheese is the same size as a 9-volt battery.
一份葡萄乾的量相當於一個大雞蛋的大小，而一盎司奶酪的份量相當於一個9伏電池的大小。
When it comes to cooked meats, three ounces of beef, fish or poultry should be the same size as a deck of cards.
對於煮熟的肉類，三盎司的牛肉、魚或家禽相當於一副撲克牌的大小。
And three ounces of grilled or baked fish is the similar to the size of a chequebook.
三盎司的烤魚相當於一張支票的大小。
When snacking, use your hands to measure just how much you can have.
吃零食的時候，用你的雙手來掂量份量。
Half a cup of crisps, crackers or popcorn is the size of a man's handful. To opt for less of the same, one-third is the same size as a woman's handful.
半杯薯片、餅乾或爆米花相當於男人用手抓一把的大小。三分之一杯相當於女人用手抓一把的大小。
In their book, The Gastric Mind Band, Martin and Marion Shirran provide eye-opening examples of how portion control can make a huge difference to the waistline.
在馬丁和馬里昂·謝蘭寫的《胃腦同步》（The Gastric Mind Band）一書中，在書中列出了有啓發性的例子，控制進食量對減肥有很大的效果。
They said: 'Spread butter on your toast, but be aware that a teaspoon of butter (enough for a thin layer) is 37 calories, but a tablespoon (a generous covering) is three times as much (111 calories).
他們說：“在烤麪包上抹黃油，但請注意一茶匙的黃油(抹了很薄的一層)是37卡路里，但抹一湯匙(抹了很厚的一層)是111卡路里，也就是一茶匙黃油的三倍。
'Put dressing on your salad, but learn to weight the vinegar in favour of the oil. A teaspoon of oil may be 45 calories, but a tablespoon is 135.
做沙拉調味時，多放醋、少放油。一茶匙的油約45卡路里，而一湯匙就是135卡路里。
'That one extra tablespoon of oil every day amounts to a stone weight gain over a year.'
“每天多加一湯匙的油，一年以後就相當於增加一英石（約6.35千克）的體重。”
'Switch to sweetener in your tea or coffee. Cutting out two spoons of sugar in your tea three times a day creates an annual calorie deficit of 37,000 calories, which could be enough to shed more than 11lb.
再看一下加在茶或咖啡中的甜味劑。在你一天喝的三次茶中減少兩勺糖，年熱量就減少37000卡路里，可能足以減掉逾11磅（約5千克）之多的體重。
'Have ice cream occasionally, but just one scoop (about 150 calories) and never eat it straight from the tub.
偶爾吃個冰淇淋，就一個球(約150卡路里)，不要直接從冰淇淋盒裏吃。
'Enjoy a few nuts with a drink, but stop at one or two (a small 4oz bag will set you back 600 calories).
在喝東西的時候吃幾個堅果，但吃一、兩小包即可(一小包4盎司600卡路里)。
