00:09Behavior is the sum of everything we do, and what we do is influenced by who we are, the
00:15people around us, and by our environment.
00:20In fact, our behavior consists of all the choices we make throughout the day, and of
00:25course, our habits too.
00:26We know that some of our behavior increases the risk of getting ill, while others help
00:31us to stay in good health, and it's those behaviors we want to stimulate, right?
00:39Changing our behavior towards a healthier lifestyle might seem hard, but it's definitely
00:44something everybody can do.
00:51To change our behavior, we need the ability to do so.
00:55The right opportunities, and we need to keep being motivated about it.
01:00Scientists have come up with a few handy tips to help us facilitate the process of behavior
01:04change.
01:05Try and see what works best for you.
01:08One, set goals, making them specific and realistic, like a 20-minute daily walk, rather than just
01:16aiming to walk every day.
01:18Step by step.
01:22Two, reflect, more veggies, or be more active.
01:26Reflection will give you a clearer picture of what to change and how to get there.
01:32Three, make it easier.
01:35Simple things, like bringing your sports back to work or having smaller portions, can make
01:40a big difference.
01:43Four, get support.
01:45Tell family and friends, and let the support roll in.
01:49It might even make them start their own behavior change.
01:54Five, get active.
01:56Do something you enjoy.
01:59Moving should be fun.
02:01Woohoo!
02:03Six, plan.
02:05Planning your meals and exercises will reduce stress and make the transition to your new
02:10lifestyle smoother.
02:13Seven, reward yourself.
02:15Set a milestone, and when you reach it, allow yourself a treat or a fun activity.
02:23Eight, monitor your progress to encourage yourself, either in a diary or in social media.
02:29Changing behavior is rewarding in so many ways, instant satisfaction, liveliness, an improved
02:36social life, and you will also be rewarded later on with better health.
02:43Don't postpone, start changing too.
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