一些看似無(wú)害的習(xí)慣可能會(huì)影響到你未來(lái)5年到10年的體形。如果想為你的未來(lái)好好打算，那就來(lái)看看我們的小竅門。有效運(yùn)用這些竅門能夠使你的未來(lái)有所不同。
Seemingly harmless habits can affect what size you'll be five 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.
飲食記錄 Write off weight.
如果想有效地減輕體重，那就做一下飲食記錄。把你吃的每一口東西都記下來(lái)，然后計(jì)算自己的體重是不是會(huì)增加。
To lower BMI, keep a food journal. Jotting down all bites is the top predictor of weight loss.
在農(nóng)貿(mào)市場(chǎng)買東西 Befriend a farmer.
在農(nóng)貿(mào)市場(chǎng)買東西平衡自己的飲食（這里有大量的農(nóng)產(chǎn)品，并且沒(méi)有袋裝零食）。
Shop at a farmers’ market to balance your diet (lots of produce, no packaged snacks!).
重視早餐 Eat heartily in the a.m.
把早餐作為一天中重要的一餐。盡量在早餐時(shí)攝入500卡路里的熱量。有研究表明早餐吃的越飽這一天越不容易餓，其它兩餐會(huì)吃的越少。
Make your morning meal the main one. Aim for up to 500 calories. Studies show big breakfasts can keep you small.
自己做飯 Start cookin’.
至少一半時(shí)間在家里吃飯。這是確保你攝入更多蔬菜、更少脂肪的最佳辦法。
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.
小心選擇零食 Snack smarter. 更多信息請(qǐng)?jiān)L問(wèn)：http://www.24en.com/
戒煙和慢慢咀嚼可以幫助你保持健康體重。美國(guó)臨床營(yíng)養(yǎng)學(xué)雜志的報(bào)告中稱，在日常飲食中每增加一杯水果和蔬菜，體重就會(huì)少增加13%。
Stop smoking and munch right to help your body stay at a healthy weight. For every cup of fruit and vegetables quitters add to their daily diet, they reduce their chances of gaining weight by 13 percent, a study in The American Journal of Clinical Nutrition reports.
減少高熱量飲料的攝入量 Cut calories in your cup.
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(dá)20鎊。
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.
放松 Chill.
波士頓哈佛大學(xué)醫(yī)學(xué)院的研究表明，心情放松可以降低會(huì)讓你飲食過(guò)量的應(yīng)激激素。每天抽20分鐘去戶外：定期到有樹(shù)木的地方散步可以減輕壓力。
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.
少看會(huì)電視，睡覺(jué) Swap reruns for sleep.
每天少看半小時(shí)電視用來(lái)睡覺(jué)，這樣你醒來(lái)時(shí)，讓你感覺(jué)饑餓的荷爾蒙水平會(huì)低一些。此外，當(dāng)你休息好、充滿活力的時(shí)候會(huì)更容易做出健康的選擇。
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.
控制吃飯節(jié)奏 Pace yourself.
吃飯慢一些能使你的大腦有時(shí)間收到已經(jīng)飽了的信號(hào)。
Slow down at meals so your mind has time to register fullness before you go back for seconds.
多運(yùn)動(dòng) Move more
步行 Hoof it.
沒(méi)辦法用步行代替開(kāi)車？那就別發(fā)郵件了，親自和跟同事交流信息好了，這也能達(dá)到相似的效果。
Can’t change your commute from car to foot? Achieve a similar effect by delivering news to coworkers in person, not via email.
加強(qiáng)鍛煉 Firm up.
即使休息的時(shí)候肌肉也在消耗熱量，但是超過(guò)35歲的婦女的肌肉量每年都會(huì)減少1\4。如果不想讓自己的肌肉減少，那就每周進(jìn)行三次可以試你的新陳代謝加速的強(qiáng)度訓(xùn)練。
Muscle burns 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-revving strength training to your weekly routine. |