身体可是自己的：15个小改变让你更健康

Did you start January full of health resolutions, determined that this would be the year that you ate better, lost weight and exercised regularly?

你是不是在年初就给自己定下健康计划，下定决心要在今年减下体重，锻炼身体，并吃得更健康？

If you’re back to your usual habits – skipping breakfast, grabbing chocolate to get you through that afternoon slump, neglecting your fruit and veggie intake and chugging down mug after mug of coffee – don’t feel guilty about it. Your problem isn’t that you lack willpower – it’s that you tried to change too much at once.

而现在你发现自己老毛病又犯了——不吃早餐，忽视水果和膳食纤维，咖啡一杯紧接一杯，其实不要有负罪感。不是你缺乏改变的意志力，而是你想一次性改变的东西太多。

Instead, try making some of these very easy changes to your eating, drinking and exercising habits. Once you’ve got used to a few of them, add in more. You’ll be making huge strides towards your health goals, with hardly any conscious effort. Sound good? Read on...

你只需要一点一点地改变这些饮食和锻炼习惯。一旦你习惯改变它们中的一些，再开始加量改变。这样你将自然而然地朝着你的目标获得质的飞跃。听起来不错吧?

Easy Changes to Your Eating Habits

轻松改变你的饮食习惯

Eat a piece of fruit before lunch. Get into the habit of eating an apple, banana, pear or other piece of fruit before lunch each day. It’ll take the edge off your appetite – making you less likely to dig into greasy fast food or bag or crackers. You’ll also be one step closer to hitting your five-a-day.

在午饭前吃一片水果。养成每天午饭前吃个苹果，香蕉，梨或其他水果。这样会减少你的食欲，让你少吃油腻的快餐，袋装食品或饼干。同时，这也有利于你每日必需的五种果蔬的摄入。

Don’t use vending machines. Let’s face it, have you ever bought anything healthy from a vending machine? They’re overpriced and full of sugar-and-salt packed stuff that your body doesn’t need. Plus, they’re open all hours (unlike your corner shop) and they won’t look at you funny if you buy ten candy bars at a time. Make a pact with yourself not to buy anything except bottled water from vending machines.

不要通过自动售货机购买食物。自己实话实说吧，你有木有在自动售货机上买过东西？这里面的食物价格偏贵，并含有大量的糖份和盐——对你身体没有任何好处。再者，（和街边小卖部不一样）它们24小时在售，所以你一次买10条巧克力棒也不会被取笑。给自己定个准则，除了瓶装水，不要在自动售货机上购买任何东西。

Go vegetarian one night a week. Most nutritionists agree that we eat more meat than we need to. Have a meat-free dinner once a week – it’s a great opportunity to try out some new recipes that are packed with vegetables and flavors. You’ll also save yourself some money.

一周吃一次素。营养学家普遍认为，我们的肉摄入量远大于身体所需。一周抽出一天吃素吧！你还可以趁机尝试一些蔬菜和香料为主材的新食谱。它还可以帮你省钱哦！

Switch to wholegrain bread. If your lunchtime sandwich or sub is always on white, switch to wholegrain. The extra goodness in the grains (including lots of fiber, B vitamins, vitamin E, and various minerals) helps keep your heart healthy and cut your risk of cancer. Plus, fiber-rich foods make you feel you full for a longer period of time – very helpful if you’re trying to lose weight.

改吃全麦面包。如果你午餐总吃奶油三明治，那么试试全麦的吧！谷物里含有的健康成分（膳食纤维，维生素B,维生素E和各种矿物质）对心脏健康有很大帮助，同时降低癌症风险。丰富的膳食纤维让你长时间保持饱足感，若你正打算减肥也有帮助哦。

Switch to skim milk (1% or less fat). Do you drink whole milk or put it on cereal? If so, switch to skim (less than 0.5% fat) or 1% milk. It might seem odd for the first few days, but stick with it for a week or so: your taste buds will quickly adjust. You’ll be getting just as much calcium and protein as before, but cutting fat.

买脱脂牛奶（脂肪含量小于等于1%）。你在喝全脂牛奶？还和早餐搭配喝吗？如果这样，那就改喝脱脂或低脂牛奶吧（脂肪小于0.5%或1%）。开始几天可能看起来有些别扭，但坚持一周左右你会发现你的味蕾在逐渐适应。和以前获取同样的钙和蛋白质，但却减少了很多脂肪，何乐而不为呢？

Easy Changes To Your Drinking Habits

轻松改变你的喝水习惯

Keep a bottle of water on your desk. Many people mistake slight thirst for hunger, leading to unnecessary snacking. Keep a bottle on your desk and drink it whenever you get a little mouth crazing. Getting sufficient water also helps prevent you from becoming constipated. Note: Save money by using a refillable thermos or water bottle instead of purchasing bottled water.

在你桌上放一杯水。许多人错误理解了”有点饥饿“的含义，以为通过不必要的零食可以解决问题。在你桌上放杯水，每当你感到有点嘴馋时就喝水。引入足够多的水将预防你便秘。温馨贴士：为了节约，用可循环装水的水瓶代替一次性瓶装。

Switch half your cups of coffee to herbal tea. How many coffees (or regular mugs of tea) do you drink in an average day? Try having just half of your usual amount – and make the rest a herbal, caffeine free tea. Many government health authorities recommend that we limit caffeine intake to 400mg per day, which is the equivalent of four cups of brewed coffee, or seven cups of instant.

将咖啡的一半量来喝花草茶。平均一天你要和多少咖啡或茶（普通杯量）？把你平常总量的一半来试试纯植物的花草茶吧！许多政府健康机构都建议，我们应该控制咖啡因的摄入到每天400毫克，也就是4杯滴滤咖啡或7杯速溶咖啡的量。

Avoid milky drinks from coffee outlets. Do you have a giant latte every morning? You could be clocking up over 300 calories in just one drink, and chances are, it doesn’t fill you up at all. And don’t assume that being caffeine-free means you can get away with this: a hot chocolate with whipped cream has over 400 calories...

远离咖啡店里的奶饮品。每天早上你都要喝罐拿铁吗？一大杯里至少摄入300卡路里呢！而且你可能还没觉得饱足。对了，热奶油巧克力也含有至少400卡路里，零咖啡因的同时也要记得它的危害哦！

Have four alcohol-free days per week. If you go out drinking every day after work, or split a nightly bottle of wine with your partner over dinner, your habits are putting your liver under pressure. They could also be stopping you from losing weight: alcohol makes you peckish, and contains calories (around 200 calories in a bottle of beer or a medium-sized glass of wine).

一周酒精摄入不超过三次。如果每天下班你都要去喝酒，或者和你的伙伴在晚餐席间干掉一打白酒，那么你有使肝脏超负荷的坏习惯。这种习惯阻碍你减肥：酒精使你饥饿，而且含有大量的卡路里（一瓶啤酒或一瓶中等大小的白酒含有200卡）。

Swap soda for water. Are you addicted to soda? Even diet sodas aren’t great for you – they generally contain a lot of additives. Try swapping some of your sodas for plain water (add a slice of lemon, or a dash of cordial, if you don’t like your water unflavoured). If it’s the fizz you miss, try carbonated water.

用白开水代替汽水饮料。你特爱喝汽水吗？即使减肥汽水（无糖）对你也没有好处——它们通常还有大量的添加剂。将部分汽水改喝成纯净水吧（如果你觉得味道太淡，可以添加一片柠檬，一点甘露酒）。如果你只是怀念苏打水的嘶嘶泡沫，直接喝碳酸水好了。

Easy Changes to Your Exercise Habits

轻松改变你的运动习惯

Go for a twenty minute walk every lunchtime. If you’re struggling to fit exercise into your day, get away from your desk for a twenty-minute walk each lunchtime. It’s a good way to force yourself to take a break from work, and refreshes your mind and your body.

每日午餐之后散步20分钟。如果你正将健身纳入你的日程，那么每天午餐之后离开办公桌散步20分钟。它促使你保证工作之余的休息，同时使你的大脑和身体焕然一新。

Walk (some of) your commute. Can you walk all or part of your commute? That might mean jumping off the subway a stop earlier, or even just leaving your car in the furthest part of the car park.

每日来回上班徒步（一段路）。你能在上下班途中走路一截吗？比如在地铁站前一站下，或者将你的车停在停车场最远的区域。

Take a gym class once a week. Wherever you live or work, chances are that you can find a convenient exercise class somewhere nearby. (Many gyms have quick pre-work slots and lunch-time classes, as well as several evening options.) Find one class you can do, once a week – and stick with it.

一周去一次健身房。不论你生活在哪，工作在哪，你都可以方便地去附近的健身中心上课（许多健身馆有迅捷的在上班前和午餐时的课程，甚至还有晚间活动）。寻找你可以参加的课程，坚持每周一次锻炼身体。

Make Sunday afternoons active. As Monday looms ever closer, you might find that your mood and energy levels take a dive. A great way to counter this is to do something active on Sunday afternoons. Mix this up from week to week: how about a long walk, a swim, ice-skating, having a kick around in the park...?

过一个积极运动的周日下午。眼看可怕的周一就要逼近，你可能会发现自己的情绪和精力都处在低靡状态。对付它的最好方法就是在周日的下午做些积极的活动。长距离行走，游泳，滑冰，在公园踢踢球等等活动丰富你的每周周日。

Exercise during commercial breaks. Whenever you’re watching TV and adverts come on, get up off the sofa and do some exercise. Fit in a few stretches, some jogging on the spot, or some weight lifting. You might only fit in a few minutes at a time, but over the course of an evening’s TV viewing, that could easily add up to half an hour. And if it stops you grabbing yet another snack, it’s definitely helping...

在广告时段锻炼身体。无论你什么时候看电视，广告都会出现。那么干脆从沙发上起来做点运动吧！伸伸四肢，慢跑几圈或做举重练习。虽然你每次只运动一小会，但每次看电视的中途运动积累起来可达半小时呢！若它还能阻止你再抓一包零食，那就真是非常有效了……