Openthecurtainsandturnupthelights.darkenvironmentsaremorelikelytoencourageovereating,forpeopleareoftenlessself-conscious(难为情)whenthey’reinpoorlylitplaces–andsomorelikelytoeatlotsoffood.Ifyourhomedoesn’thaveenoughwindowlight,getmorelampsandfloodtheplacewithbrightness.

Mindthecolors.Researchsuggestswarmcolorsfuelourappetites.Inonestudy,peoplewhoatemealsinablueroomconsumed33percentlessthanthoseinayelloworredroom.Warmcolorslikeyellowmakefoodappearmoreappetizing,whilecoldcolorsmakeuslesshungry.Sowhenit’stimetorepaint,goblue.

Don’tforgettheclock–ortheradio.Peoplewhoeatslowlytendtoconsumeabout70fewercalories(卡路里)permealthanthosewhorushthroughtheirmeals.Beginkeepingtrackofthetime,andtrytomakedinnerlastat30minutes.Andwhileyou’reatit,actuallysitdowntoeat.Ifyouneedsomehelpslowingdown,turningonrelaxingmusic.Itmakesyoulesslikelytorushthroughameal.

Downsizethedishes.Bigservingbowlsandplantscaneasilymakesusfat.Weeatabout22percentmorewhenusinga12-inchplateinsteadofa10-inchplate.Whenwechoosealargespoonoverasmallerone,totalintake(摄入)jumpsby14percent.Andwe’llpourabout30percentmoreliquidintoashort,wideglassthanatall,skinnyglass.