用好習慣改變你的生活

1. Exercise 30 minutes every day. Especially if you don’t do much movement while working， it’s essential that you get some daily exercise. 30 minutes every day the minimum recommended for optimal health.

2. Eat breakfast every day. Breakfast is the most important meal of the day， yet so many people skip it. Personally， I like to eat a couple of toasts in the morning along with a cup of fruit juice.

3. Sleep 8 hours. Sleep deprivation is never a good idea. You may think that you are gaining time by sleeping less， when in reality you are only gaining stress and tiredness.

4. Avoid snacking between meals. Snacking between meals is the best way to gain weight. If you are hungry， eat something concrete. Otherwise don’t.

5. Eat five portions of fruits and vegetables every day. Our body and brain love getting vegetables and fruits， so I highly recommend eating as many of them as possible.

6. Eat fish. Fish is rich in omega 3 and other healthy elements. At least one meal per week of fish should be enough for getting all these nutrients.

7. Drink one glass of water when you wake up. When you wake up， your body is dehydrated and needs liquid. Make the habit of drinking one glass of water after you wake up in the morning. 8. Avoid soda. Soda is often one of the most unhealthy beverage you can find. Limit your consumption of soda as much as possible and your body will be grateful for that.

9. Keep your body clean. I don’t advise spending your day in front of the mirror， but a minimum of personal care does never hurt.

10. If you smoke， stop it. There’s no reason to smoke anymore， and quitting is easy.

11. If you drink， stop it. Don’t think that alcohol will solve your problems. It never does. The only exception is one glass of wine per day during meals.

12. Take the stairs. This is just a hack that forces you to do a minimum of exercise. Instead of taking the elevator， take the stairs.

1. 每天鍛煉三十分鐘。特別是當你的工作不會涉及大量運動時，每天運動將非常有必要。三十分鐘的鍛煉是保持身體最佳健康狀態的最低要求。

2. 堅持每天吃早餐。早餐是一天當中最重要的一餐，但往往被很多人所忽略。對我個人來說，我早上喜歡吃兩個烤面包外加一瓶果汁。

3. 每天睡足八小時。犧牲睡眠并非好計策。也許你曾認為為趕時間犧牲點睡眠不算什么，但實際上睡眠不足令你精神緊張并且疲乏無力。

4. 切忌以零食充饑。吃零食很容易使人發胖。要是真餓得慌，那就挑些固體食物吧，否則，寧可不吃。

5. 每天至少吃五種水果蔬菜。我們的身體和大腦喜歡吸收水果和蔬菜的營養，我極力建議你吃得越多越好。

6. 多吃魚。魚類食品富含歐美加 3（為一組多元不飽和脂肪酸，對人體健康十分有益。譯者注）和其他人體健康所需的元素。每周至少吃一次魚能夠為人體提供所需的這些營養。

7. 起床后飲一杯水。當你醒來后，身體處于缺水狀態，這時應該補充水分。養成每天起床后飲一杯水的習慣。

8. 忌飲汽水。汽水是日常所見對健康最無益的飲料。如果你盡量少喝汽水，那么你的身體所受傷害就會小一些。

9. 保持身體干凈整齊。我可不是在建議你整天對鏡自照哦，不過適度關心個人形象總是無傷大雅的吧。

10. 要是你吸煙，趕緊戒吧。絕不應該繼續抽煙，并且戒掉這一習慣是很容易的。

11. 要是你酗酒，那也趕緊戒吧。指望酒精能解決問題，做夢吧!吃飯時候來一杯，那無所謂啦。

12. 多爬樓梯。這只是強迫你每天做起碼鍛煉的修改方案而已。與其坐電梯，不如改為爬樓梯吧。