全球社会热点新闻 11招让你和肥胖说再见（在线收听）

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.

一些看似无害的习惯可能会影响到你未来5到10年的体形。如果想为你的未来好好打算，那就来看看我们的小窍门。有效运用这些窍门能够使你的未来有所不同。想知道现在的生活习惯对自己有什么影响吗？去self.com看看吧，看看你现在的情况如何。

Improve your eating

改善饮食习惯

Write off weight

饮食记录

To lower BMI, keep a food journal. Jotting down all bites is the top predictor of weight loss.

如果想有效地减轻体重,那就做一下饮食记录。把你每一次吃 的东西都记下来,然后计算自己的体重是不是会增加。

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.

亲近农民在农贸市场买东西平衡自己的饮食(这里有大量的农产品， 并且没有袋装零食)。你可以在www. apps. ams.usda. gov/ farmersmarkets上找到农贸市场的位置。

Eat heartily in the a.m.

重视早餐

Make your morning meal the main one. Aim for up to 500 calories. Studies show big breakfasts can keep you small.

把早餐作为一天中重要的一餐。尽量在早餐时摄人500卡路里的热量。研究表明早餐吃得饱，可以让你保持苗条身材。

Start cooking

自己做饭

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.

至少一半的饭在家里吃。这是确保你摄入更多蔬菜、更少脂肪的最佳办法。

Snack smarter

小心选择零食

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.

戒烟和慢慢咀嚼可以帮助你保持健康体重。刊登在《美国临床营养学杂志》上的报告称,在日常饮食中每增加一杯水果和蔬菜,体重就会少增加13%。

Cut calories in your cup

减少高热量饮料的摄入

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苏打汽水或酒类。用水代替高热量饮料能够帮你减少的体重每年可高达20磅。

Get your brain on board

改善作息规律

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.

波士顿哈佛大学医学院的研究表明，心情放松可以降低使你饮食过量的应激激素。每天抽20 分钟去户外:定期到有树木的地方散步可以减轻压力。

Swap reruns for sleep

少看会儿电视.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.

每天少看半小时电视用来睡觉,这样你醒来时,让你感觉饥饿的荷尔蒙水平会低一些。此外，当你休息好、充满活力的时候会更容易作出正确的选择。

Pace yourself

控制吃饭节奏

Slow down at meals so your mind has time to register fullness before you go back for seconds.

吃饭慢一些能使你的大脑有时间收到已经饱了的信号。

Move more

多运动

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.

没办法用步行代替开车？那就别发邮件了，亲自跟同事交流信息好了,这也能达到一样的效果。

Firm up

加强锻炼

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.

即使休息的时候肌肉也在消耗热量,但是超过35岁的女性的肌肉量每年都会减少1/4镑。如果不想让自己的肌肉减少,那就每周进行3次可以让你的新陈代谢加速的强度训练。