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Seemingly harmless habits can affect what size you’ll be 5 or 10 years from now. Peek into your future with our quiz. Then use this cheat sheet to target the most effective ways to make a difference. Want to see how you’re doing? Retake this quiz at self.com to track your progress.
一些看似無害的習慣可能會影響到你未來5到10年的體形。如果想為你的未來好好打算，那就來看看我們的小竅門。有效運用這些竅門能夠使你的未來有所不同。想知道現在的生活習慣對自己有什么影響嗎？去self.com看看吧，看看你現在的情況如何。
Improve your eating
改善飲食習慣
Write off weight
飲食記錄
To lower BMI, keep a food journal. Jotting down all bites is the top predictor of weight loss.
如果想有效地減輕體重,那就做一下飲食記錄。把你每一次吃 的東西都記下來,然后計算自己的體重是不是會增加。
Befriend a farmerShop at a farmers'market to balance your diet (lots of produce, no packaged snacks!). Locate one at www.apps.ams.usda.gov/farmersmarkets.
親近農民在農貿市場買東西平衡自己的飲食(這里有大量的農產品， 并且沒有袋裝零食)。你可以在www. apps. ams.usda. gov/ farmersmarkets上找到農貿市場的位置。
Eat heartily in the a.m.
重視早餐
Make your morning meal the main one. Aim for up to 500 calories. Studies show big breakfasts can keep you small.
把早餐作為一天中重要的一餐。盡量在早餐時攝人500卡路里的熱量。研究表明早餐吃得飽，可以讓你保持苗條身材。
Start cooking
自己做飯
Prepare at least half of your meals at home. It’s one of the best methods to ensure you take in more vegetables and less fat.
至少一半的飯在家里吃。這是確保你攝入更多蔬菜、更少脂肪的最佳辦法。
Snack smarter
小心選擇零食
Stop smoking and munch right to help your body stay at a healthy weight. For every cup of fruit and vegetables quitters added to their daily diet, they reduce their chances of gaining weight by 13 percent, a study in the American Journal of Clinical Nutrition reports.
戒煙和慢慢咀嚼可以幫助你保持健康體重。刊登在《美國臨床營養學雜志》上的報告稱,在日常飲食中每增加一杯水果和蔬菜,體重就會少增加13%。
Cut calories in your cup
減少高熱量飲料的攝入
Limit yourself to one glass daily of soda or alcohol. Replacing caloric beverages with water can help you drop up to 20 pounds in a year.
控制自己每天至多喝一杯蘇打汽水或酒類。用水代替高熱量飲料能夠幫你減少的體重每年可高達20磅。
Get your brain on board
改善作息規律
Chill
放松
Relaxing daily can lower the stress hormones that spur overeating, a study from Harvard Medical School in Boston finds. Carve out 20 minutes each day to commune with nature: regular visits to areas with trees reduce stress.
波士頓哈佛大學醫學院的研究表明，心情放松可以降低使你飲食過量的應激激素。每天抽20 分鐘去戶外:定期到有樹木的地方散步可以減輕壓力。
Swap reruns for sleep
少看會兒電視.多休息
Replace half an hour of television watching with additional shut-eye daily and you’ll wake up with lower levels of hunger hormones. Plus, it’s easier to make healthy choices when you’re rested and energized.
每天少看半小時電視用來睡覺,這樣你醒來時,讓你感覺饑餓的荷爾蒙水平會低一些。此外，當你休息好、充滿活力的時候會更容易作出正確的選擇。
Pace yourself
控制吃飯節奏
Slow down at meals so your mind has time to register fullness before you go back for seconds.
吃飯慢一些能使你的大腦有時間收到已經飽了的信號。
Move more
多運動
Hoof it
步行
Can’t change your commute from car to foot? Achieve a similar effect by delivering news to coworkers in person, not via email.
沒辦法用步行代替開車？那就別發郵件了，親自跟同事交流信息好了,這也能達到一樣的效果。
Firm up
加強鍛煉
Muscle bums calories even as you rest, but women older than age 35 lose about a quarter pound of muscle per year. Fight the loss by adding three sessions of metabolism-reviving strength training to your weekly routine.
即使休息的時候肌肉也在消耗熱量,但是超過35歲的女性的肌肉量每年都會減少1/4鎊。如果不想讓自己的肌肉減少,那就每周進行3次可以讓你的新陳代謝加速的強度訓練。
