Seemingly harmless habits can affect what size you'll be five or 10 years from now. Peek into your future with our quiz. Then use this cheat sheet to target the most effective ways to make a difference.

一些看似无害的习惯可能会影响到你未来5年到10年的体形。如果想为你的未来好好打算，那么运用这些窍门吧，它们能最有效地使你的未来有所不同。

Make your morning meal the main one 把早餐作为一天中重要的一餐

Aim for up to 500 calories. Studies show big breakfasts can keep you small.

尽量在早餐时摄入500卡路里的热量。有研究表明早餐吃得越饱，其它两餐会吃得越少。

Swap reruns for sleep 腾出时间多睡觉

Replace half an hour of television watching with additional shut-eye daily and you'll wake up with lower levels of hunger hormones. Plus, it's easier to make healthy choices when you're rested and energized.

每天把少看半小时电视的时间用来睡觉，这样醒来时，你会感觉饥饿的荷尔蒙水平会低一些。此外，当休息好并且充满活力的时候，你会更容易做出健康的选择。

Start cooking 自己做饭

Prepare at least half of your meals at home. It's one of the best methods to ensure you take in more vegetables and less fat.

至少一半时间在家里吃饭。这是确保你摄入更多蔬菜以及更少脂肪的最佳办法。

Cut calories in your cup 减少高热量饮料的摄入量

Limit yourself to one glass daily of soda or alcohol. Replacing caloric beverages with water can help you drop up to 20 pounds in a year.

控制自己每天至多喝一杯苏打汽水或酒类。用水代替高热量饮料能够帮你减少的体重每年可高达20镑。

Pace yourself 控制节奏

Slow down at meals so your mind has time to register fullness before you go back for seconds.

吃饭慢一些能使你的大脑有时间收到已经饱了的信号。

Snack smarter 小心选择零食

Stop smoking and munch right to help your body stay at a healthy weight. For every cup of fruit and vegetables quitters add to their daily diet, they reduce their chances of gaining weight by 13 percent, a study in The American Journal of Clinical Nutrition reports.

戒烟和慢慢咀嚼可以帮助你保持健康体重。美国临床营养学杂志的报告中称，在日常饮食中每增加一杯水果和蔬菜，体重就会少增加13%.

Get your brain on board Chill 放松

Relaxing daily can lower the stress hormones that spur overeating, a study from Harvard Medical School in Boston finds. Carve out 20 minutes each day to commune with nature: Regular visits to areas with trees reduce stress.

波士顿哈佛大学医学院的研究表明，心情放松可以降低让饮食过量的应激激素的释放量。每天抽20分钟去户外：定期到有树木的地方散步可以减轻压力。

Move more 多运动Can't change your commute from car to foot? Achieve a similar effect by delivering news to coworkers in person, not via email.

没办法用步行代替开车？那就别发电子邮件了，亲自去跟同事交流信息，这也能达到相似的效果。