外国人最想和你聊的文化话题：不良习惯
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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.
每个人都有坏习惯，尤其是在吃的方面。很多人在工作的时候不断地吃零食，其他人则容易狂饮啤酒。还有一些人超爱享受高脂肪的宵夜--像魔鬼的蛋糕，切达奶酪或香肠切片等美味垃圾食品。但是，即使你是一个一般的健康的人，你的习惯在不知不觉中也损害你的健康和体质。不良饮食习惯会严重侵蚀你的健康。所以，首先知晓哪些习惯对身体不利，然后再慢慢改变吧。
Thirty days is all you need to make a habit change permanent.
30天已经足够让你培养一个永久不变的好习惯了。
Changing habits isn't a matter of willpower, but patience and strategy.
改变一个习惯与意志力并没有重要的联系，相反耐心和策略却非常重要。
Get clear in your mind what the benefits are of making a change.
让自己清楚地了解到新习惯的改变会带来的好处和优点。
Winston Churchill once said, "Plans are useless, planning is invaluable."
丘吉尔说过，"纸上谈兵是没用的，只有开始行动才有用。"
A health examination institution recently published a list of bad habits with lack of exercise topping the list.
一家健康检查研究机构最近公布坏生活习惯排行榜，缺乏运动高居榜首。
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.
值得注意的是，跷二郎腿、睡醒立刻下床是许多人的习惯，但医师提醒，上述习惯可能分别导致脊椎侧弯及姿势性低血压。
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.
即使有运动习惯，也可能由于不了解身体状况而做了错误的运动，例如患高血压的中年人适合健走，不适合打篮球。
Getting out of bed too quickly could cause postural hypotension and dizziness in elderly people orpatients with cardiovascular disease, causing them to fall.
睡醒立刻下床，易使心血管疾病患者、银发族出现姿势性低血压、眩晕，容易跌倒。
Staying in bed a few minutes after waking up is not a sign of laziness and could instead be good for your health.
适度赖床三分钟，不是睡懒觉，反而有益健康。
In terms of food and drink, bad habits include eating hot food or having a daily intake of 300mg of caffeine.
饮食部分，喜欢吃烫食及每天咖啡因摄取超过三百毫克，也都算坏习惯。
Toilet habits are also important. Reading on the toilet or squeezing too hard if one is constipated is not good.
如厕习惯也很重要，如厕阅读，便秘时过于用力排便都不适合。
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.
避免长期食用40摄氏度以上的高温食物，咖啡或茶一天不超过两杯。
It is a bad habit to sit up late at night.
熬夜是个坏习惯。
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.
一起床就叠被是个坏习惯。被子上有许多毒素，你需要清除它们，否则容易得皮肤病。
You should eat breakfast, or your stomach will be thinner and you may get stomachache or stomach perforation.
你应该吃早餐，否则你的胃壁会越来越薄，你可能胃痛或者胃穿孔。
Biting pens or pencils is just like eating slow poison.
咬钢笔或铅笔头就像服用慢性毒药。
The germs get into your blood when you are biting hands.
当你咬手指的时候，细菌会进入你的血液。
Four common bad habits combined-smoking, drinking too much, inactivity and poor diet-can age you by 12 years, sobering new research suggests.
一项最新研究结果让人警醒：吸烟、酗酒、缺乏运动和饮食不合理等四个不良习惯加在一起，会让你看上去老12岁。
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.
这些高风险行为包括：抽烟、男性每天喝酒超过三杯或女性每天喝酒超过两杯、每周运动不足两小时以及每天吃水果和蔬菜少于三次。
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.
按照美国政府的建议，成年人每天至少要吃四份水果或蔬菜，食用量可根据年龄和运动量进行调整，每周应锻炼约两个半小时。
Reading on your bed is bad for your eyes.
躺在床上看书有害眼睛视力。
Kissing someone that smokes is like kissing an ashtray.
吻一个烟民就像吻一个烟灰缸。
Smoking makes your teeth yellow and ugly.
吸烟让你的牙齿变得又黄又丑。
Smoking will give you cancer.
吸烟会导致癌症。
Yang: My wife always complains when I smoke. She says smoking is the worst thing.
杨：我的太太在我抽烟的时候一直抱怨。她说抽烟是最坏的事情。
Li: Then you shall stop, darling.
李：那么你就戒掉吧，亲爱的。
Yang: But cigarettes are my best friends, honey. I know smoking is not good but I cannot live without it.
杨：但香烟是我最好的朋友，甜心。我知道抽烟不好，但是我不能没有它。
Li: Ok, I can tell you some advantages of smoking, and then you can decide how to do.
李：好的，我可以告诉你抽烟的一些好处，然后你来决定怎么做。
Yang: Really? Advantages? Please go ahead.
杨：真的吗？好处？请继续说。
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.
李：首先抽烟可以防范小偷。抽烟的人晚上容易咳嗽，小偷们会认为他们还没睡着然后就跑了。
Yang: It is not a good reason. Do you have another one?
杨：这不是个好理由。有别的呢？
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.
杨：得了吧，这些不能够成为好处。
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.
李：我还有最后一个，抽烟会使你保持年轻。抽烟的人通常有很多的疾病，所以他们没有机会在老的时候死去。
Yang: Ok, guy, I will stop smoking.
杨：好吧，伙计，我会戒烟。
