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 How to break a bad habit 如何改掉坏习惯

     1 如何改掉坏习惯
     We all have something we can do to improve ourselves. Mark Twain tells of a doctor at the bedside of a very sick, elderly lady. The doctor told her that she must stop drinking, cussing and smoking. The lady said that she'd never done any of those things in her entire life. The doctor responded, "Well, that's your problem, then. You've neglected your habits."
     Twain added: "She was like a sinking ship with no freight to throw overboard."
     Knowing that you have a bad habit doesn't necessarily make it easy to break. There are a number of reasons for why you seem unable to pull away from the vicious cycle that you've gotten yourself into. In some cases, it's because you are being innately defiant of the rules imposed by society, or maybe you don't really understand how harmful your bad habit is to your health. There are also those people who rationalize their habits and make excuses for them. In perhaps a worst case scenario, you may have a genetic disposition to addiction, which makes it seem impossible to conquer.
     How you tackle your bad habit is dependant on your ability to identify that you do indeed have a problem, and your willingness to confront and overcome it. Some helpful things that you can do to break your bad habit is by first identifying it and being conscious of when and why it occurs. Keep a log so that you'll be able to track your progress as your bad habit lessens and eventually disappears or you are able to get it under control. Set goals for yourself so that you know what it is that you'd like to accomplish in both the short-term and long-term. Make sure that your goals are realistic and gradual so that the sudden loss of one bad habit doesn't inspire a new one. If you recognize that your bad habit is highly addictive and/or detrimental to your health, it might be a good idea to seek out a counselor, self-help group, or the support of your family and friends.
     2 Bad Eating Habits 不良的饮食习惯表达方式
     (1)Drinking alcohol on an empty stomach 空腹喝酒
     A bottle of anchor steam harbors about 150 calories. Beer-and alcohol in general-is packed with calories, and if you consume it on an empty stomach it will go straight into your blood stream and get stored as fat. Added to that, it will make you overeat by increasing your insulin levels, which causes the levels to plummet even lower, making you crave food you probably don't need.
     (2)Eating a heavy meal before bed 临睡前饱食
     A nice big meal-or even a satisfying snack-will put you right to sleep. It'll also go straight to your gut. While proof that eating before bed directly causes weight gain is debatable, if you eat a large meal that is high in carbohydrates before your body goes to rest, chances are that your body will not burn them all for fuel.
     (3)Drinking fruit juice 喝果汁
     True, pure fruit juice has lots of vitamins, but it also has a lot of sugar, usually more sugar than the fruit it came from. And sugar energy, when it's not used immediately in the body, is stored as fat. Drink a few glasses of fruit juice and you'll accrue calories like a snowball collects snow when it rolls down hill.
     (4)Compulsive snacking 强迫性吃零食
     You compulsively snack on chips, wasabi rice crackers and Cheetos while you work. The habit might help you burn through projects, but it also helps your body store fat. Plus, most snacks are super salty and won't help your hypertension.

     Thirty days is all you need to make a habit change permanent.
     Changing habits isn't a matter of willpower, but patience and strategy.
     Get clear in your mind what the benefits are of making a change.
     Winston Churchill once said, "Plans are useless, planning is invaluable."
     A health examination institution recently published a list of bad habits with lack of exercise topping the list.
     It was also noted that while many people are in the habit of sitting with their legs crossed or getting out of bed as soon as they wake up, doctors say that they can lead to scoliosis and postural hypotension, respectively.
     Even those who exercise habitually may not understand their body and do the wrong kind of exercises. For example, middle-aged people with high blood pressure could power walk, but they should not play basketball.
     Getting out of bed too quickly could cause postural hypotension and dizziness in elderly people orpatients with cardiovascular disease, causing them to fall.
     Staying in bed a few minutes after waking up is not a sign of laziness and could instead be good for your health.
     In terms of food and drink, bad habits include eating hot food or having a daily intake of 300mg of caffeine.
     Toilet habits are also important. Reading on the toilet or squeezing too hard if one is constipated is not good.
     It is recommended of avoiding eating food that is hotter than 40°C and drinking more than two cups of coffee or tea per day.
     It is a bad habit to sit up late at night.
     Folding quilt as soon as you get up is a bad habit. There are many toxins left on your quilt and you need to let them get off. Or you will get skin diseases easily.
     You should eat breakfast, or your stomach will be thinner and you may get stomachache or stomach perforation.
     Biting pens or pencils is just like eating slow poison.
     The germs get into your blood when you are biting hands.
     Four common bad habits combined-smoking, drinking too much, inactivity and poor diet-can age you by 12 years, sobering new research suggests.
     The risky behaviors were: smoking tobacco; downing more than three alcoholic drinks per day for men and more than two daily for women; getting less than two hours of physical activity per week; and eating fruits and vegetables fewer than three times daily.
     The US government generally recommends at least 4 cups of fruits or vegetables daily for adults, depending on age and activity level; and about 2 1/2 hours of exercise weekly.
     Reading on your bed is bad for your eyes.
     Kissing someone that smokes is like kissing an ashtray.
     Smoking makes your teeth yellow and ugly.
     Smoking will give you cancer.

     Yang: My wife always complains when I smoke. She says smoking is the worst thing.
     Li: Then you shall stop, darling.
     Yang: But cigarettes are my best friends, honey. I know smoking is not good but I cannot live without it.
     Li: Ok, I can tell you some advantages of smoking, and then you can decide how to do.
     Yang: Really? Advantages? Please go ahead.
     Li: First smoking will protect your house against thieves. Smoking people usually cough a lot during night, thieves may think they are awake and then go away.
     Yang: It is not a good reason. Do you have another one?
     Li: Well, smoking people will scare away fierce dogs because they are usually humpbacked and dogs will think they are taking stones.
     李:嗯,抽烟的人能够吓跑恶狗, 因为抽烟的人容易驼背,狗会以为抽烟者在捡石头。
     Yang: Come on, these cannot be called advantages.
     Li: I have the last one' smoking will keep you young. Smoking people usually have many diseases, so they don't have chance to die old.
     Yang: Ok, guy, I will stop smoking.
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