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.

    一些看似無害的習(xí)慣可能會(huì)影響到你未來5年到10年的體形。如果想為你的未來好好打算，那么運(yùn)用這些竅門吧，它們能最有效地使你的未來有所不同。

    Make your morning meal the main one 把早餐作為一天中重要的一餐

    Aim for up to 500 calories. Studies show big breakfasts can keep you small.

    盡量在早餐時(shí)攝入500卡路里的熱量。有研究表明早餐吃得越飽，其它兩餐會(huì)吃得越少。

    Swap reruns for sleep 騰出時(shí)間多睡覺

    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.

    每天把少看半小時(shí)電視的時(shí)間用來睡覺，這樣醒來時(shí)，你會(huì)感覺饑餓的荷爾蒙水平會(huì)低一些。此外，當(dāng)休息好并且充滿活力的時(shí)候，你會(huì)更容易做出健康的選擇。

    Start cooking 自己做飯

    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.

    至少一半時(shí)間在家里吃飯。這是確保你攝入更多蔬菜以及更少脂肪的最佳辦法。

    Cut calories in your cup 減少高熱量飲料的攝入量

    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。

    Pace yourself 控制節(jié)奏

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

    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)。

    Snack smarter 小心選擇零食

    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.

    戒煙和慢慢咀嚼可以幫助你保持健康體重。美國臨床營養(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%.

    Get your brain on board 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.

    波士頓哈佛大學(xué)醫(yī)學(xué)院的研究表明，心情放松可以降低讓飲食過量的應(yīng)激激素的釋放量。每天抽20分鐘去戶外：定期到有樹木的地方散步可以減輕壓力。

    Move more 多運(yùn)動(dòng)Can't change your commute from car to foot? Achieve a similar effect by delivering news to coworkers in person, not via email.

    沒辦法用步行代替開車？那就別發(fā)電子郵件了，親自去跟同事交流信息，這也能達(dá)到相似的效果。