1. Chew Gum  第一招：嚼口香糖

Volunteers who chewed gum for 15 minutes each hour between lunch and a snack consumed 60 fewer calories from sweets than when they went gum-free.

志愿者参与的调查显示，在午餐和下午茶之间每小时嚼15分钟口香糖的人能比其他人多消耗掉来自甜品的60卡路里。

2. Vegetable Juice  第二招：喝蔬菜汁

Here's a surprising way to supercharge any diet--and your health: Chug a glass of low-sodium vegetable juice every day. In a study of 81 overweight adults at risk for heart disease and diabetes, those who drank at least a cup of low-sodium V8 daily lost four pounds over 12 weeks, while those on the same reduced-fat diet who drank no juice lost one pound.

有一个意想不到的办法能大大改变任何饮食习惯、也能改变你的健康：那就是每天扎一杯低纳蔬菜汁给自己。在一项针对81名有心脏病和糖尿病风险的超重成人的研究中，那些每天至少喝一杯低钠蔬菜汁的人在十二周减掉了4磅，而没喝的只减掉1磅。

3. Drop Sugary Drinks  第三招：拒绝含糖饮料

Calories from solid foods and liquids both add up, of course. But in a recent multicenter study, the only menu change that had a significant payoff for dieters was cutting back on sugary beverages, says lead author Benjamin Caballero, MD. Reducing intake by just one serving a day took a pound off after six months, enough to add up for people with a soda or fruit-drink habit.

没错，从固体和液体食物中都会吸收卡路里。但一项最近的多机构研究显示，在节食者的食谱上去掉一种东西效果最为显著：含糖饮料。研究带头人本杰明称：每天只喝一杯含糖饮料的人六周后减掉了一磅。对于那些有喝碳酸饮料和果汁的人来说，能达成这个数据已经足够。

4. Green Tea  第四招：多喝绿茶

Overweight or obese exercisers burned off three more pounds and 7 percent more belly fat when they drank green tea instead of another beverage with the same calories, according to a new multicenter study.

据多机构研究的调查，用绿茶代替其他饮料让超重和肥胖人群减掉了3磅多体重和大于7%的大肚腩。

5. More Sleep  第五招：多睡觉

A study of 32 summer students at Hendrix College in Conway, Arkansas over three weeks showed that those who slept an extra two hours ate nearly 300 calories less.

在一项针对32名暑期学生的研究中，那些每天多睡两小时的人会少吃至少300卡路里的食物。

6. Mushrooms  第六招：多吃蘑菇

When ground beef was swapped out for mushrooms in lasagna, sloppy joes, and chili, adults consumed 400 fewer calories per day, according to a Johns Hopkins Bloomberg School of Public Health study. Researchers estimate that if you sub mushrooms for ground meat in one meal every week, you can lose five pounds in a year.

当你把千层面或汉堡中的牛肉馅儿换成蘑菇和辣椒是，成人平均每天会降低400卡的热量摄入。研究人员估计，如果你每周将一顿饭食中的肉类换成蘑菇，一年下来你都能掉5磅。