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.

    为了改善您的健康状况，赶快下决心准备改变自己吧。为您和您想要打破的习惯选择一个适合的能够成功的策略。

    突然完全戒除。这对那些决心改变并不想耗费很长时间的人来说是个不错的选择。而对于那些上瘾和节制能力较差的人则是最好的选择。

    寻找代替品：很多时候，你可以用一个健康的习惯来代替不健康的习惯

    设立限制：对于一些人来说，控制时间和数量能够起到一定效果。

    Sugar吃糖

    突然完全戒除很适合于它。你可能会非常想吃糖，也可能会经历一些断瘾症状，但是大多数人都会发现这些状况过上两周就消失了。你可以用每天吃2到3盎司黑巧克力来替代吃糖，这是健康的，适量的黑巧克力有抗氧化作用。

    Smoking吸烟

    上面讲到的三种策略对吸烟都可以奏效。突然完全戒除最难然而最快。选择压力最小的时候，此外还要有周围的人支持你。而寻找尼古丁的替代品也是一种选择。它可以是各式各样的，包括口香糖、药膏、喷雾剂和含片。如果你还没准备好要彻底戒烟，那么可以限制抽烟的时间或者减少吸烟的数量。

    Eating Too Fast进食过快

    美国人有时候开着车吃饭，有时候看着电视吃饭，也有的时候直接站在冰箱前吃饭，这些情况都会促使我们吃的过快、过多。放慢进食速度有助于消化，而且能够及时产生饱腹感，并且能够让我们更充分的享受食物。可以给自己设立限制每吃一口就放下一次刀叉。

    Snacking At Night晚上吃零食

    晚饭后再吃东西会增加额外的卡路里。首先，早餐要吃好，要有丰富的纤维和蛋白质。早上吃进去的这些卡路里会降低你在这一天里其他时候的食欲。限制你家里面零食的数量。并且每天晚上把厨房"关起来".

    Sleep Deprivation睡眠不足

    睡眠不足会导致新陈代谢减慢，甚至会引发高血压。限制一个固定的上床时间，并要坚持下去。睡眠是一种习得行为，养成习惯会有助于这一过程。