晨練

6:45 AM: Get Some Early Exercise
早上6:45：晨練

Morning exercise raises your heart rate and metabolism early to give you physical energy for hours, it also helps burn more calories throughout the day. There are also generally lower pollution levels in the morning.
晨練可以提高心率和代謝能力，早上做運(yùn)動(dòng)可以帶給你幾個(gè)小時(shí)的活力。晨練還可以加速一天的脂肪燃燒。此外，早上空氣污染少，適合運(yùn)動(dòng)。

豐盛早餐

7:30 AM: Have Breakfast
早上7:30：吃早餐

Eating breakfast starts your metabolism. Aim to get 25 percent of your total day's calories at breakfast, with other small meals throughout the day. Think breakfast like a king, lunch like a prince, dinner like a pauper -- and two dainty snacks -- like a princess!
吃早餐可以喚起你一天的新陳代謝。你一天的飲食安排應(yīng)該是少食多餐，早餐最豐盛，它所攝取的熱量要達(dá)到一天攝取的總熱量的四分之一。記住這句諺語(yǔ)，早餐吃得像國(guó)王，午餐吃得像王子，晚餐吃得像乞丐，你還可以多加兩餐小零嘴，吃的時(shí)候就像公主那樣吧！

別喝拿鐵

9:00 AM: Skip the Morning Latte
早上9:00：放下那杯拿鐵

Forgo the large, full-fat latte in favor of a small, skim latte, or better still, try tea. This will save a lot of calories. It will also help keep sugar cravings in check, and blood sugar levels on an even keel.
放下那杯高脂的大杯拿鐵吧，換成纖體瘦身的拿鐵，最好是換成茶。這樣的熱量攝取就會(huì)少很多，對(duì)糖分的渴望也能得到控制，血糖水平也能保持在正常狀態(tài)。

水果換果汁

11:00 AM: Ditch the Juice
早上11:00：吃水果 別喝果汁

Have an apple instead of a glass of apple juice which has the calories of almost three apples. Studies also show that regular fruit juice intake may increase diabetes risk by 50% due to massive sugar hits. Also, the fiber -- which is what helps you fill up faster -- is left out of the juice. By making this one swap you'll save calories every day.
這段時(shí)間，可以吃一個(gè)蘋果來(lái)代替喝一杯蘋果汁，要知道一杯果汁的熱量相當(dāng)于三個(gè)蘋果的總熱量！有研究表明，長(zhǎng)期食用果汁的人由于攝入了大量的糖分，其患糖尿病的風(fēng)險(xiǎn)要高出50%。同時(shí)，蘋果中含有的纖維在榨成果汁后也都流失了。正是這些纖維有助于增加人的飽腹感。所以，每咬一口蘋果，你就等于咬掉了一點(diǎn)熱量。

愛(ài)上午餐

1:00 PM: Love Your Lunch
下午1:00：愛(ài)上吃午餐

Don't eat at your desk. Get outside, go for a walk and be conscious when you do eat of what's going into your mouth. If you want to cut carbs, have a stir-fry with extra sprouts and vegies, but ask for fewer noodles.
別在辦公桌前用餐。到戶外去走走，對(duì)每一口吃進(jìn)嘴里的食物都留個(gè)心眼。如果你不想吃碳水化合物，可以多吃點(diǎn)炒蔬菜，但記住，少要點(diǎn)面條。

喝水代替飲料

3:00 PM: Avoid the Afternoon Sugar Slump
下午3:00：下午別喝含糖飲料

Drink water and avoid soft drinks. A Harvard study of 6000 people found that drinking just one soft drink a day (diet or standard) increased the risk of obesity by 31%. And now there's more evidence that diet drinks are as bad as normal ones.
喝水，別喝軟飲料。哈佛大學(xué)對(duì)6000人進(jìn)行的一項(xiàng)研究發(fā)現(xiàn)，一天喝一杯軟飲料的人（無(wú)論是含糖的還是不含糖的），患肥胖癥的風(fēng)險(xiǎn)要高出31%。而且，有更多的研究表明，無(wú)糖飲料和含糖飲料一樣，對(duì)身體都沒(méi)好處。

輕松呼吸

4:00 PM: Breathe Easier
下午4:00：輕松地呼吸一下

For those who are asthmatic or easily exhausted -- working out between 4pm and 5pm may be best. One study of 4800 people by the American College of Chest Physicians found that lung function peaks (at about 20% higher) during this period, with midday exercise returning the lowest lung function.
對(duì)于那些氣喘吁吁和容易疲勞的人，在下午四五點(diǎn)鐘的時(shí)候，做幾次輕松的呼吸是最好不過(guò)的了。美國(guó)胸科醫(yī)師學(xué)會(huì)對(duì)4800人進(jìn)行的一項(xiàng)研究表明，肺功能在這段時(shí)間內(nèi)達(dá)到頂峰（比平常高出20%），而在中午的時(shí)候運(yùn)動(dòng)，肺功能則處在最低水平。

小酌一杯

7:00 PM: Enjoy a Drink
晚上7:00：小酌一杯

There have been countless studies trumpeting the health benefits of moderate daily alcohol intake (emphasis on "moderate"), with wines linked to reductions in arterial and cardiovascular diseases. So go ahead, we're not saints or robots.
無(wú)數(shù)的研究證實(shí)每天適量飲酒對(duì)身體有益（注意是適量飲酒）。每天小酌一杯紅酒，可以減少動(dòng)脈和心血管疾病。所以，喝吧，我們又不是圣人，也不是機(jī)器人。

睡前不進(jìn)食

8:30 PM: Stop Eating
晚上8:00：停止進(jìn)食

It's better not to eat two to three hours before bed. If you are tempted, give your body an 'automatic' brain signal that eating is over for the night. This might include washing the dishes, putting away all the?leftovers?and flossing and cleaning your teeth thoroughly. If you've done this, you're less likely to be tempted to put anything but herbal tea past your lips late at night.
臨睡前兩到三小時(shí)，最好停止進(jìn)食。如果你忍不住誘惑，那就給你的身體發(fā)出一個(gè)“自動(dòng)”信號(hào)，告訴自己晚上的進(jìn)食已經(jīng)結(jié)束了。你可以把碗碟洗干凈了，把殘羹剩菜收起來(lái)，徹底清潔牙齒，如果你做了以上這些事的話，那除了喝幾口草本茶之外，你就不太會(huì)想再吃其他東西了。