During the traditional Western holidays of Christmas and New Year, delicacies such as turkey, French pies, pizza and cheesecake are naturally indispensable. Brian Wansink, an expert on dietary psychology at Cornell University in the United States, recently launched a new book to tell readers why they tend to overeat because they are full, and end up damaging their health.

The book, titled "Eating Mindlessly: Why We Eat More than We Think," explores the unconscious factors that lead to uninhibited eating. Wang Xingke also proposed 12 dieting suggestions based on the research experience of the director of Cornell University's Food and Brand Laboratory.

First, put all high-calorie foods on the table, which will make you eat 15% to 20% less. With the exception of vegetables or salads, don’t serve dishes that are too large.

Rule 2, read before eating. In one experiment, a first group of subjects who put bagged food on their plates before eating consumed an average of 134 fewer calories than a second group of people who ate directly from the bag.

Rule 3: Leave food scraps in front of you. In one study, a first group of subjects ate chicken wings while someone removed the bones every once in a while. As a result, they ate an average of 30% more than a second group of subjects who piled the bones in front of them.

Article 4: Pay attention to the caloric value of each food, so that you can be aware of it and pay attention to your choices.

Article 5: Sit next to the slowest eater and follow his or her eating rhythm. Make sure you are always the last one to eat and put down your knife and fork after every bite.

Article 6: There is no need to force yourself to give up your favorite foods, just don’t eat too much.

Article 7: There should not be too many types of food on the table. The more variety of food there is, the more people will eat. In one study, two groups of subjects ate the same food. The first group ate 9 colors of food, while the second group ate only 7 colors. As a result, the first group ate 85% more than the second group.

Article 8: Don’t seat too close to the dining table. This will reduce the chance of you “shooting” without thinking.

Article 9: Put foods that are harmful to health at the back of the pantry or refrigerator, or wrap them in aluminum foil. Office workers ate candies in the experiment. The first group ate candies in a transparent fruit plate, while the second group used a covered white fruit plate. As a result, the second group ate 23% less.

Article 10, eat from a small bowl. Studies show that you eat 59% less when you eat from a smaller bowl than from a larger bowl.

Article 11: Drink from a slim, tall cup.

Article 12: Don’t do other things while eating. Talking to others or watching TV at the same time as you eat will make you eat and drink more. If you are talking to someone, put down your knife and fork and concentrate on the conversation to avoid eating more.