Does my bum look big in this_

[00:00.36] "Does my bum look big in this?" That's what I asked myself when I tried on the designer jeans I bought in the Christmas sales and the mirror… “我的屁股在这看起来很大吗？”当我试穿我在圣诞节销售时买的名牌牛仔裤和镜子时，我就是这么问自己的……

[00:08.62] well, the mirror didn't actually say anything but I got the message: It's time to go on a diet! 好吧，镜子实际上并没有说什么，但我得到了信息：是时候节食了！

[00:19.39] Sometimes we just don't know how many calories we eat. Experts say cooking meals from scratch can help you think about the ingredients which go into your food. 有时我们只是不知道我们吃了多少卡路里。专家说，从头开始做饭可以帮助你思考食物中的成分。

[00:32.17] Tam Fry, from the UK's National Obesity Forum, says: "Learning how to cook fresh food is really the number one thing to consider when tackling obesity and improving weight loss."来自英国国家肥胖论坛的 Tam Fry 说：“学习如何烹饪新鲜食物确实是解决肥胖问题和改善体重减轻问题时要考虑的第一件事。”

[00:46.95] If you can't cook, Fry recommends that you be more aware of what you put in your trolley when you go to the supermarket.如果你不会做饭，Fry 建议你去超市时要更加注意你的手推车里放了什么。

[00:55.22] He points out: "People don't read food labels. 他指出：“人们不看食品标签。

[00:59.73] At government level making the labels easier to read and understand is key, but just looking at how many grams of sugar is in something is really important."在政府层面，让标签更易于阅读和理解是关键，但仅仅查看某物中含有多少克糖确实很重要。”

[01:12.26] Some experts believe that a good way to reduce your waistline might be to start by reducing the size of the plate you eat from.一些专家认为，减少腰围的一个好方法可能是从减少你吃的盘子的大小开始。

[01:21.27] Research has suggested that people eat most of what they serve themselves, so big portions lead to overeating.研究表明，人们吃的大部分是自己提供的，所以大部分会导致暴饮暴食。

[01:30.55] A study by Dr Brian Wansink, from Cornell University, US, claimed that reducing plate size from about 30cm to 25cm typically results in 22% fewer calories being served, as the smaller plate makes a normal serving seem more filling. 来自美国康奈尔大学的 Brian Wansink 博士的一项研究声称，将盘子尺寸从大约 30 厘米减小到 25 厘米通常会减少 22% 的卡路里，因为较小的盘子会使正常的食物看起来更有饱腹感。

[01:51.86] However, once plate size went below about 24cm, "people begin to realise they're tricking themselves and go back for seconds and thirds".然而，一旦盘子尺寸低于约 24 厘米，“人们开始意识到他们在欺骗自己，然后再回去几秒钟和三分之一”。

[02:05.39] I think I'll keep my current plates for now. 我想我会暂时保留我现在的车牌。

[02:07.64] As for me, nothing beats an inspiring image on the fridge door – a picture of my lovely jeans – with some wise quote as a caption.对我来说，没有什么能比冰箱门上鼓舞人心的图片——一张我可爱的牛仔裤的照片——加上一些明智的引述作为标题。

[02:17.92] As supermodel Kate Moss once said: "Nothing tastes as good as skinny feels." No more big bum for me!正如超模 Kate Moss 曾经说过的：“没有什么比瘦的感觉更美味了。”对我来说不再是大流浪汉了！