身體可是自己的：15個小改變讓你更健康
Did you start January full of health resolutions, determined that this would be the year that you ate better, lost weight and exercised regularly?
你是不是在年初就給自己定下健康計劃，下定決心要在今年減下體重，鍛鍊身體，並吃得更健康？
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.
而現在你發現自己老毛病又犯了——不吃早餐，忽視水果和膳食纖維，咖啡一杯緊接一杯，其實不要有負罪感。不是你缺乏改變的意志力，而是你想一次性改變的東西太多。
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...
你只需要一點一點地改變這些飲食和鍛鍊習慣。一旦你習慣改變它們中的一些，再開始加量改變。這樣你將自然而然地朝着你的目標獲得質的飛躍。聽起來不錯吧?
Easy Changes to Your Eating Habits
輕鬆改變你的飲食習慣
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.
在午飯前吃一片水果。養成每天午飯前吃個蘋果，香蕉，梨或其他水果。這樣會減少你的食慾，讓你少吃油膩的快餐，袋裝食品或餅乾。同時，這也有利於你每日必需的五種果蔬的攝入。
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.
不要通過自動售貨機購買食物。自己實話實說吧，你有木有在自動售貨機上買過東西？這裏面的食物價格偏貴，並含有大量的糖份和鹽——對你身體沒有任何好處。再者，（和街邊小賣部不一樣）它們24小時在售，所以你一次買10條巧克力棒也不會被取笑。給自己定個準則，除了瓶裝水，不要在自動售貨機上購買任何東西。
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.
一週吃一次素。營養學家普遍認爲，我們的肉攝入量遠大於身體所需。一週抽出一天吃素吧！你還可以趁機嘗試一些蔬菜和香料爲主材的新食譜。它還可以幫你省錢哦！
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.
改吃全麥麪包。如果你午餐總吃奶油三明治，那麼試試全麥的吧！穀物裏含有的健康成分（膳食纖維，維生素B,維生素E和各種礦物質）對心臟健康有很大幫助，同時降低癌症風險。豐富的膳食纖維讓你長時間保持飽足感，若你正打算減肥也有幫助哦。
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.
買脫脂牛奶（脂肪含量小於等於1%）。你在喝全脂牛奶？還和早餐搭配喝嗎？如果這樣，那就改喝脫脂或低脂牛奶吧（脂肪小於0.5%或1%）。開始幾天可能看起來有些彆扭，但堅持一週左右你會發現你的味蕾在逐漸適應。和以前獲取同樣的鈣和蛋白質，但卻減少了很多脂肪，何樂而不爲呢？
Easy Changes To Your Drinking Habits
輕鬆改變你的喝水習慣
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。許多人錯誤理解了”有點飢餓“的含義，以爲通過不必要的零食可以解決問題。在你桌上放杯水，每當你感到有點嘴饞時就喝水。引入足夠多的水將預防你便祕。溫馨貼士：爲了節約，用可循環裝水的水瓶代替一次性瓶裝。
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.
將咖啡的一半量來喝花草茶。平均一天你要和多少咖啡或茶（普通杯量）？把你平常總量的一半來試試純植物的花草茶吧！許多政府健康機構都建議，我們應該控制咖啡因的攝入到每天400毫克，也就是4杯滴濾咖啡或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...
遠離咖啡店裏的奶飲品。每天早上你都要喝罐拿鐵嗎？一大杯裏至少攝入300卡路里呢！而且你可能還沒覺得飽足。對了，熱奶油巧克力也含有至少400卡路里，零咖啡因的同時也要記得它的危害哦！
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).
一週酒精攝入不超過三次。如果每天下班你都要去喝酒，或者和你的夥伴在晚餐席間幹掉一打白酒，那麼你有使肝臟超負荷的壞習慣。這種習慣阻礙你減肥：酒精使你飢餓，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.
用白開水代替汽水飲料。你特愛喝汽水嗎？即使減肥汽水（無糖）對你也沒有好處——它們通常還有大量的添加劑。將部分汽水改喝成純淨水吧（如果你覺得味道太淡，可以添加一片檸檬，一點甘露酒）。如果你只是懷念蘇打水的嘶嘶泡沫，直接喝碳酸水好了。
Easy Changes to Your Exercise Habits
輕鬆改變你的運動習慣
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.
每日午餐之後散步20分鐘。如果你正將健身納入你的日程，那麼每天午餐之後離開辦公桌散步20分鐘。它促使你保證工作之餘的休息，同時使你的大腦和身體煥然一新。
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.
每日來回上班徒步（一段路）。你能在上下班途中走路一截嗎？比如在地鐵站前一站下，或者將你的車停在停車場最遠的區域。
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.
一週去一次健身房。不論你生活在哪，工作在哪，你都可以方便地去附近的健身中心上課（許多健身館有迅捷的在上班前和午餐時的課程，甚至還有晚間活動）。尋找你可以參加的課程，堅持每週一次鍛鍊身體。
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...?
過一個積極運動的週日下午。眼看可怕的週一就要逼近，你可能會發現自己的情緒和精力都處在低靡狀態。對付它的最好方法就是在週日的下午做些積極的活動。長距離行走，游泳，滑冰，在公園踢踢球等等活動豐富你的每週週日。
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...
在廣告時段鍛鍊身體。無論你什麼時候看電視，廣告都會出現。那麼幹脆從沙發上起來做點運動吧！伸伸四肢，慢跑幾圈或做舉重練習。雖然你每次只運動一小會，但每次看電視的中途運動積累起來可達半小時呢！若它還能阻止你再抓一包零食，那就真是非常有效了……
