(文底有中文版)
Create Healthy Habits, Not Restrictions

How many times have you tried to start something and given up on it only a few weeks later?

Just to name a few:

Exercising (I’m going to train daily for two hours)

Diet (I’m going to stop eating this),

Sleep (My bedtime is 8pm)

What happened?

Small changes and better choices are more beneficial than big challenges.

Be Active

You don’t need to be perfect all the time. Try getting out of your comfort zone to try different activities. Stick to the ones that you feel good and enjoy.

Resistance training, cardio, and some stretching would be all that you need. I assume you all know what activity encompasses all these characteristics.

Start with easy challenges, such as getting off the bus one stop earlier.

Create positive habits such as preparing homemade lunch, and go to the gym with your friends before/after work.

Diets Don't Work

Generally people set out a start and end date with a strict plan. As soon as the end date hits, more often than not, one goes back to binge eating.

Don’t get upset at yourself for not being 100%. What’s wrong with cake in family gatherings occasionally? The cake part, not family gatherings.  

If you eat healthy, rather than a diet, it would be a journey.

Consistency

Results take time, so be patient.

If you decide on a change, ask yourself: Can I do this forever? If the answer is no, why would this be the right change for now?

Start with small tasks such as going to bed 1 hour earlier, instead of setting an unrealistic time you’d never make. You will feel better with this small step.

Lifestyle

Don’t be negative with restrictions, make healthy choices a positive experience.

Remember- it’s not about sacrificing what you like; it’s more about adjustments to a better and healthier life.

建立健康的習慣而不是限制

你們有過一次大幅改變生活習慣然後幾個禮拜後就失敗的經驗嗎? 像是:

訓練(每天都運動，一次兩個小時)

飲食(再也不吃某個食物)

睡眠(八點前要睡覺?!)

然後呢? 事情有照你預期的發展嗎?

小幅度的調整往往會比一次做出巨大改變來的更有效。

主動做出改變

不用急著追求完美，但你需要走出舒適圈去嘗試一些不一樣的東西。

每天試著做一些力量、心肺的訓練，再搭配一些伸展，這樣就會有很不錯的效果(相信你們都知道某項運動可以達到這樣的效果)。

從小地方開始做起，像是搭公車時提前一站下車讓自己走一段路、自己準備午餐、跟朋友約好下班後一起運動等等，讓你的生活多一些對你有正面幫助的習慣。

不要過度追求飲食計畫

你為自己規劃了一段時間的飲食計畫，但過了以後，你又恢復到大吃大喝的飲食習慣，這往往是飲食計劃不成功的原因。

我們不需要永遠都是一百分。只要不要太頻繁，偶爾跟家人出去吃個蛋糕不會是甚麼大問題(不是說不能常跟家人出去，是不要常常吃蛋糕)。

只要你養成了健康的飲食習慣 ，你就不需要特別的飲食計畫了。

持之以恆

成果需要時間來累積，要有耐心。

如果你立志要改變，問問自己:

我有辦法一輩子都這樣做嗎?如果沒辦法一輩子維持，那為什麼要做?

不要去設定一個你根本做不到的就寢時間，從小改變開始做起，像是每天提早一個小時上床睡覺。你會發現這樣就可以不自覺的讓你擁有足夠的睡眠時間了。

生活習慣

生活習慣的改變不該是負面的多重限制，而是積極正面的去做出健康的選擇。

你不需要強迫自己放棄喜歡的東西，但是要為了更好的生活去做出調整。