影响你身形的一些无害习惯

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. Want to see how you’re doing?

一些看似无害的习惯可能会影响到你未来5年到10年的体形。如果想为你的未来好好打算，那就来看看我的小窍门。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？　

Improve your eating 改善饮食习惯

Write off weight.

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

饮食记录

如果想有效地减轻体重，那就做一下饮食记录。把你吃的每一口东西都记下来，然后计算自己的体重是不是会增加。

Befriend a farmer.

Shop at a farmers’ market to balance your diet (lots of produce, no packaged snacks!). Eat heartily in the a.m.

在农贸市场买东西

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)。

Prepare breakfast.

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

重视早餐

把早餐作为一天中重要的一餐。尽量在早餐时摄入500卡路里的热量。有研究表明早餐吃的越饱这一天越不容易饿，其它两餐会吃的越少。

Start cookin.

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.

自己做饭

至少一半时间在家里吃饭。这是确保你摄入更多蔬菜、更少脂肪的最佳办法。

Snack smarter.

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.

小心选择零食

戒烟和慢慢咀嚼可以帮助你保持健康体重。美国临床营养学杂志的报告中称，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.

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.

减少高热量饮料的摄入量

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镑。