1. Eat less: the 80% rule 少吃：八分饱原则
According to the Okinawans, you should eat until youre 80% full. Okinawans call this rule Hara Hachi Bu. Heres a simple fact: it takes about 15 to 20 minutes to inform your brain that youre full. So when you start to feel like youre kinda full, you probably are hitting the limit of your appetite.
日本冲绳人觉得应该吃到八分饱，冲绳人将这条原则称为八分饱。对你说一件简单的事：大脑需要15至20分钟才能了解你吃饱了，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: Dont hold anything in your hands while youre chewing. So tonight, I challenge you to put down your cutlery and just focus on chewing while youre 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手餐具，专心咀嚼。
3. Create a consistent eating routine 吃饭有规律
When your body doesnt know when its 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.
身体不了解什么时间能再获得食物时就会全方位开启存活模式，身体开始把每顿饭都储存成脂肪，以防能量储备不足，这是大家都不期望看到的。但每餐应该间隔多长时间呢？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，只须合适你就能。
It is not enough to be thin. The operative word is healthy.
光瘦也不可以，重点在于健康。
The healthiest people follow a vegan diet- which means they eat plants . 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（一般也瘦）使用的是素食主义饮食这意味着他们吃植物（包含大米、豆类、坚果、水果、蔬菜）。大部分慢性病如糖尿病、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。
