To improve your health, make up your mind that you are ready to change. Then choose a successful strategy that will work for you and the habit you want to break.

    Cold turkey This is a good choice for people who are determined to change and don't want to mess around any longer. It's best for true physical addictions and for people who tend to have trouble moderating their behavior.

    Substitute In many cases, you can substitute a healthy behavior for an unhealthy one.

    Set limits For some people, putting a time or quantity limit on a behavior works

    Sugar

    Cold turkey is the ticket. You may experience cravings and withdrawal symptoms, but most people find they disappear after two weeks. One healthy substitute is 2 to 3 ounces of dark chocolate daily, which may have some antioxidant benefits when eaten in moderation.

    Smoking

    All three strategies can succeed. Cold turkey is the toughest but quickest route. Choose a time when stress is at a minimum and you have a support network. A nicotine substitute is another option. They come in a variety of strengths and delivery methods, including gum, patches, sprays, and lozenges. If you're not ready to quit, set limits on the times you allow yourself to smoke, or cut down on the number of cigarettes.

    Eating Too Fast

    Americans eat while driving, watching TV, or standing in front of the fridge. This encourages us to eat too fast and often too much. Slowing down improves digestion, allows us to recognize when we're full, and provides more enjoyment from our food. Set limits by putting down your fork between each bite.

    Snacking

    At Night Munching after dinner can add up to hundreds of extra calories. First, eat a good breakfast with both fiber and protein. Shifting calories to earlier in the day cuts your appetite later. Set limits on the amount of snacks in your house. And choose a time when the kitchen is "closed" every night.

    Sleep

    Deprivation Too little sleep leads to loss of productivity and even may raise blood pressure. Set limits by picking a bedtime and sticking to it. Sleep is a learned behavior, and getting into a routine helps the process.

    為了改善您的健康狀況，趕快下決心準備改變自己吧。為您和您想要打破的習慣選擇一個適合的能夠成功的策略。

    突然完全戒除。這對那些決心改變并不想耗費很長時間的人來說是個不錯的選擇。而對于那些上癮和節(jié)制能力較差的人則是最好的選擇。

    尋找代替品：很多時候，你可以用一個健康的習慣來代替不健康的習慣

    設立限制：對于一些人來說，控制時間和數(shù)量能夠起到一定效果。

    Sugar吃糖

    突然完全戒除很適合于它。你可能會非常想吃糖，也可能會經(jīng)歷一些斷癮癥狀，但是大多數(shù)人都會發(fā)現(xiàn)這些狀況過上兩周就消失了。你可以用每天吃2到3盎司黑巧克力來替代吃糖，這是健康的，適量的黑巧克力有抗氧化作用。

    Smoking吸煙

    上面講到的三種策略對吸煙都可以奏效。突然完全戒除最難然而最快。選擇壓力最小的時候，此外還要有周圍的人支持你。而尋找尼古丁的替代品也是一種選擇。它可以是各式各樣的，包括口香糖、藥膏、噴霧劑和含片。如果你還沒準備好要徹底戒煙，那么可以限制抽煙的時間或者減少吸煙的數(shù)量。

    Eating Too Fast進食過快

    美國人有時候開著車吃飯，有時候看著電視吃飯，也有的時候直接站在冰箱前吃飯，這些情況都會促使我們吃的過快、過多。放慢進食速度有助于消化，而且能夠及時產(chǎn)生飽腹感，并且能夠讓我們更充分的享受食物�？梢越o自己設立限制每吃一口就放下一次刀叉。

    Snacking At Night晚上吃零食

    晚飯后再吃東西會增加額外的卡路里。首先，早餐要吃好，要有豐富的纖維和蛋白質(zhì)。早上吃進去的這些卡路里會降低你在這一天里其他時候的食欲。限制你家里面零食的數(shù)量。并且每天晚上把廚房"關起來".

    Sleep Deprivation睡眠不足

    睡眠不足會導致新陳代謝減慢，甚至會引發(fā)高血壓。限制一個固定的上床時間，并要堅持下去。睡眠是一種習得行為，養(yǎng)成習慣會有助于這一過程。