Easy Ways to Reach and Keep a Healthy Weight

Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy ones. Here are 5 ways to make that happen.

1.Exercises.

【小题1】 Walking the family dog, cycling to school and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercise to build muscles. The more muscle you have, the more calories you burn, even when you aren't exercise.

2. 【小题2】

One reason people get less exercise these days is an increase in screen time-- the amount of time spent watching TV, surfing the Internet or playing video games. Limit recreational screen time to less than 2 hours per day.

3. Watch out for sugary drinks.

One key factor in weight gain is that some people drink lots of sugary drinks, such as soda, juice drinks and sports drinks. 【小题3】

4. Eat 5 servings of fruit and vegetables a day.

【小题4】 They're also packed with fiber, which means they can fill you up. And when you fill yourself up on fruit and vegetables, you are less likely to overeat when it comes to high-calorie foods like chips and cookies.

5. 【小题5】

Breakfast can promote your metabolism(新陈代谢), burning calories and giving you energy to do more during the day. People who skip(跳过) breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they didn't eat breakfast.

   Walking is the best form of exercise. It is good for the upper respiratory（与呼吸有关的）system and the legs. It helps us control our weight and blood sugar. Walking is also a good way to help you make more friends，bringing chances to see new things and meet new people. Personally I try to walk at least 5 miles daily.

As well as walking，I also cycle around Xiamen. Cycling is great for weight loss and helps to build stamina（耐力）.However，cycling does not allow for the same level of social contact as a walk. It is for this reason that I would strongly suggest that you try long-distance walking if you want to be physically healthy. I originally（最初）started walking around Xiamen because I didn't have a car，but I soon started to enjoy the walking for its own sake.

I have also made many friends during my walks. It's not uncommon for my 5-mile walk to sometimes take as long as 2 or 3 hours，because I stop to chat with different shop owners along my route. These days，if I skip my walk for even one day，the people in the shops may want to know why I didn't come.

I' ll never forget the first time some people followed me when I was walking, and asked if it was okay for them to walk with me. I really didn't know what to say, so I just replied that I didn't mind. I have been invited for lunch, dinner and sometimes just to sit and drink tea with total strangers. There is nothing more pleasant than walking past a schoolyard and hearing all the kids say hello to me.

   If you cut down on the time you spend sitting，you might live longer. New research shows that sitting less than three hours a day might extend your life by two years.

【小题1】 But modern lifestyles and office jobs rarely give us the chance to move around. Sitting is something we do all the time and everywhere. We sit while we're eating，we sit in the car and we sit while we are watching TV. And many of us sit for many hours at work. So on average，Americans report that they sit between four and a half to five hours a day.

Exercise is important. But so is not sitting.

You may exercise often. But it does not mean you can sit for the rest of your waking hours. 【小题2】 Even if you exercise for 30 minutes a day，what goes on in the other 23-and-a-half hours a day is also very important，according to a study on how sitting all day affects the length of life. It shows that cutting television time to less than two hours a day could add one point four years to life.

【小题3】

Change is already coming to some offices，especially in the design of desks. A "standing desk" lets people stand while they work. Another new design is called the "treadmill（跑步机）desk". A treadmill is an exercise machine that lets you walk in one place. Even some U.S. schools are beginning to experiment with desks that are part bicycles to keep children moving.

Exercising while working.

【小题4】They may have got five "standing desks" for their employees or a "treadmill desk". Some other companies may not buy one for everybody but they'll have a bank of these desks where people can go for an hour a day and answer their emails or talk on the phone. People are really trying to limit the amount of time spent sitting at the desk.

Suggestions for sitting less.

If you work in an office or have a sedentary（久坐不动的）job，scientists suggest a few simple changes. Get up from your desk as often as you can. 【小题5】 Instead of emailing colleagues，walk to their offices and talk directly. If you are sitting down reading this，stand up. Move your legs. Touch your toes，if you can. Do anything but sit.

All these activities may help you live longer.