When you're out to eat, ordering a vegetable soup is a way healthier move than reaching into the bread basket. But it's not just about the calories you'll save. Hot liquids can also help you feel more full, so you'll actually eat less by the time your entrée comes. Since it's summer (and hot soup is not what you want right now) we found three additional appetite-reducing foods that will help you feel full and reach your weight loss goals:
當(dāng)你下館子吃飯的時候，點一份蔬菜湯而不是伸手去抓面包籃里的面包，這當(dāng)然是一種更健康的飲食方式。不過這并不僅僅是因為你減掉了多少卡路里熱量。熱飲更容易讓你產(chǎn)生飽腹感，所以喝過熱湯以后，等真的上菜了，你就會吃得更少。現(xiàn)在正值夏天（想必?zé)釡皇悄愕氖走x），我們找到了三種能減少食欲的食物，讓你能感到飽腹的同時，又達到減肥的目標(biāo)，為你的減肥大計錦上添花。

Spinach Salad
菠菜沙拉

Loading up with a plate of this leafy green for an appetizer could help you avoid overdoing it come entrée time. A dose of spinach extract made people feel fuller and reduced their cravings in a new study from the Journal of the American College of Nutrition.
進入主食前，來盤這樣的綠野沙拉作為開胃菜，能讓你避免之后吃太多主食。據(jù)《美國營養(yǎng)學(xué)院》雜志的最新研究，一份菠菜提取物會讓人更容易產(chǎn)生滿腹感，降低他們對食物的欲望。

Spinach also contains membranes called thylakoids, which up the release of satiety hormones and have been shown to reduce cravings for sweet stuff. The result? You'll be less tempted to chow down on dessert when you're done.
菠菜還含有一種叫做類囊體的物質(zhì)，據(jù)研究表明，這種物質(zhì)能夠釋放足量荷爾蒙，減少人對甜食的欲求。結(jié)果呢，當(dāng)你吃完飯，來份甜點大快朵頤的欲望就減少了。

An Apple
蘋果

Munching on one apple a day is a refreshingly simple diet strategy. Apples are packed with water and fiber to keep you full on relatively few calories. Plus, apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to research.
一種既簡單又小清新范的減肥策略就是每天吃一個蘋果。蘋果富含水分和纖維素，能讓你攝取相對低量卡路里的同時，還不覺得餓。同時，蘋果還是少數(shù)幾種含有果膠的水果之一，研究表明，這種營養(yǎng)元素能讓消化的速度自然減慢，促進人體產(chǎn)生飽腹感。

Additionally, a study in the journal Appetite found that eating a whole apple, as opposed to applesauce or juice, before a meal makes people feel more satiated and eat fewer total calories.
不僅如此，還有研究發(fā)現(xiàn)，在飯前吃掉一個完整的蘋果，比吃蘋果醬或喝蘋果汁更能讓人感到飽腹，攝入的總熱量也會有所減少。

Avocado
鱷梨

Swap the mayo on your sandwich for a few slices of avocado. You'll get healthy fats and fiber that will help you stay full hours into the afternoon. In fact, women who ate half an avocado at lunchtime felt 22 percent more satisfied and had a 24 percent lower desire to snack three hours later than they did on days when they didn't consume avocado, according to research published in Nutrition Journal.
換掉沙拉上的蛋黃醬，來幾片鱷梨吧。你的身體能夠攝取健康的脂肪和纖維素，讓你在下午的數(shù)個小時肚子飽飽的。根據(jù)營養(yǎng)雜志刊登，事實上，在午餐時間吃掉半只鱷梨的女性相較于自己從前不吃鱷梨的時候，飽腹感會升高22%，在午飯后三個小時內(nèi)吃零食的欲望也會降低24%。