If you want to make big changes in your life, make small goals. That might seem counterintuitive, but the fact is, large-scale changes can be intimidating and difficult to accomplish. Small,SMART goals, on the other hand, are much easier to tackle. So, let’s start by breaking things down into bite-size pieces.
Below, you’ll find 19 small changes you can make throughout 2019. String them together into consistent habits, and by year end, you’ll have made some serious strides toward ahealthier you.
By完善一个食谱each month, in a year, you’ll have 12 new recipes in your arsenal. This keeps your meals interesting and gives you some new skills in the kitchen.
At roughly每次飞行9卡路里, it doesn’t sound like much. But over the course of a year, those calories and that extra movement really adds up. Just two flights per day, up and down, equals 13,140 calories over 365 days — or about 3.75 pounds.
Black coffee(or tea) gets the job done and removes about 70 calories of cream and sugar per cup.
It’s too easy to scroll through your Instagram feed and play games when you should be getting your7–8 hours of shuteye.
Stretching — even before you step out of bed— feels good, loosens up those overnight kinks and prepares you to take on the day.
Sitting for extended periods已被证明会增加您患心脏病和糖尿病等严重状况的风险。因此，尝试站起来，每小时至少四分钟。
Resistance workouts have been shown to build muscle, strengthen bones and promote longevity. This year, supplement that cardio with at least twostrength-trainingsessions each week.
It’s difficult to eyeball portions, and left to our own devices, most people simply fill up their plate. Instead, trymeasuring your portions为了确保您不会在每顿饭时都暴饮暴食。
Having abalanced breakfast（或第一顿饭）可以使您的早晨充满活力，并防止您在午餐时做出不健康，饥饿感。
One 150-calorie soda per day equals more than 15 pounds worth of empty calories over the course of a year. Try苏打水或不加糖的冰茶。
Try going to bed at the same time each night to get your body on asolid sleep schedule. And, remember #4: No screens before bed.
Aim for 10,000 steps each day to start and see what your general average is. Even if you don’t get there, it’s a good reminder to get up and走.
Before you reach for coffee, down a glass of water torehydrate your body和jumpstart your brain.
Fruit is sweet, delicious比大多数含糖的甜点对您来说要好得多。另外，您还将获得纤维的额外好处。因此，如果您需要甜餐的饮食，请拿到一块水果。
无论it’s a 5K, amarathonor acharity bike ride, signing up for a race gives you a tangible reason to exercise and something to work toward.
Mindfulness meditationhas been shown to ease anxiety and stress.
At least sometimes. Doing so can save a couple hundred calories and about 10 grams of fat, while adding somehealthy greens(例如,纤维)你的盘子。
Carrot sticks and almonds aren’t quite as exciting as those vending machine chips, butthese snacks让您保持警惕，并避免两餐之间的饥饿感。
Seriously, get one. If it’s been more than a year, it’s time to make an appointment. A yearly physical is the best way to check in with your health.
