十大最流行的新年目标 如何才能坚持下去?

Year in and year out, we all make resolutions to better ourselves. Gym memberships surge, restaurants serve more salads and people reduce their smoking, drinking and spending. Making a resolution is one thing, but sticking to that resolution can be an uphill battle -- these are lifelong habits you're trying to break. Kafi A. Martin, a health and lifestyle expert and CEO of Island Sweat, offers her tips for staying focused. In short, think long term.
日复一日年复一年，每到新年时分我们都会列新年目标，希望可以完善自身。健身房的会员业务量激增、餐馆的健康食品卖得更多、戒烟戒酒戒花钱的人儿也遍地都是。不过，列目标是一回事，但坚持下去就是场艰苦卓绝的战役了：要知道，你在努力戒掉的，是长期以来养成的习惯。Kafi.A.Martin 是一位生活健康专家，同时也是Island Sweat公司的CEO。她将跟我们分享将目标坚持到底的秘诀。一句话：从长远利益出发。

1. Cook More
1. 多做饭

Cooking more meals at home is a top New Year's resolution, but it's daunting if you're not comfortable in the kitchen. "To start, pick one meal that would be easy for you to do," Martin said. Think eggs for breakfast or chicken for dinner. "The key here is to not overwhelm yourself by trying to cook each meal right away. Pick one easy meal first, master it and then add another."
今年要多在家做饭，这是很多人第一选择的新年目标。不过，假如你本来就厨艺不精，那这个目标对你来说着实艰巨。Martin告诉我们：“刚开始的时候，你可以选择一个简单的食谱。” 比如用鸡蛋做早饭、或是用鸡肉做晚餐。“关键是，不要在一开始就妄想着能顿顿美味，先选一个简单的食谱、掌握它，然后再逐渐进阶。

2. Eat Better
2. 吃得更健康

Eating the majority of your meals at home is the quickest way to eat healthier. Still, you will likely eat out. At restaurants, don't be afraid to get picky. Ask for dressings and toppings on the side, request your food cooked in olive oil instead of other fats, skip the appetizers and order water to drink. At friends' houses, control your portions and pass on high-calorie beverages.
想要吃得健康，最便捷的方法就是多在家吃饭。然而，总有出去下馆子的时候。别怕，在饭馆里要多“挑三拣四”。比如，嘱咐厨子把调味料和配料都放在盘子的一边（而不是和食物混合在一起）；要求用橄榄油而不是用别的油烹制；不点开胃菜、以水代替饮料等等。在朋友家聚餐时，记得控制自己盘中食物的份量，并远离那些高热量的酒水饮料。

3. Get a Better Education
3. 继续深造

If you're thinking of going back to school, Martin suggests you "write down your reason for going back to school at the top of every notepad and notebook you use." The constant reminder, she says, will keep you focused and motivate you through difficult classes and exams even when balancing school with life and work seems impossible.
假如你打算回炉深造一下，Martin的建议是：“把你想深造的原因和目的写下来，并放在所有常用的笔记本的第一页。” 这样，通过长期持续的提醒，它将保持你注意力的集中，并在艰苦的课堂和考试中给你动力；在令人疲惫的生活和学业的平衡中，持续给你信心和力量。

4. Quit Smoking
4. 戒烟

This resolution may be more difficult to keep than others because your body's addiction to nicotine can be difficult to overcome. Some can quit cold turkey, but others require gradual steps to break their addiction, and that's OK. Invest in products that help wean you off your nicotine addiction. In addition, Martin says to "assess what triggers your stress and control that first before you reach for your puffer" since smoking is often a mindless, stress-relieving habit.
这个目标相比别的而言，比较难。因为吸烟者的身体对尼古丁的依赖并不容易克服。少数人能迅速又彻底地戒掉，然而大多数还是需要一个漫长而逐渐的过程的，没关系。可以尝试用替代品来帮助你克服烟瘾。此外，Martin还认为，“每当烟瘾重犯、伸手掏烟时，你应该先想一想：啥事儿让我变得紧张了？从而克制住这种情绪。” 因为吸烟是一种下意识缓解压力的习惯。

5. Stick to a Budget
5. 计划用钱

"A budget is how you control your money and ensure that money does not control you," said Martin. Think of a budget as financial freedom as opposed to a restriction. To stick to this resolution, Martin suggests setting up a small monthly reward for yourself as a treat for a month's worth of success. Take a picture of this reward (a meal, a manicure, a new outfit) and keep it in your line of sight to help stay on track.
“理财计划是用来帮助你掌控自己的钱财、而非让它反过来掌控你的办法。”Martin说道。理财其实是为了实现“财务自由”，而非约束你花钱。要想坚持下去，Martin的建议是——设立一笔小额月奖励，来鼓励自己每个月的成功。无论你用这笔奖励干嘛（比如吃饭、做指甲、买衣服），记得拍张照，并放在肉眼可见的地方，帮助你循序渐进地达成目标。