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6:45 AM: Get Some Early Exercise
早上6:45：晨练
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.
晨练可以提高心率和代谢能力，早上做运动可以带给你几个小时的活力。晨练还可以加速一天的脂肪燃烧。此外，早上空气污染少，适合运动。
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!
吃早餐可以唤起你一天的新陈代谢。你一天的饮食安排应该是少食多餐，早餐最丰盛，它所摄取的热量要达到一天摄取的总热量的四分之一。记住这句谚语，早餐吃得像国王，午餐吃得像王子，晚餐吃得像乞丐，你还可以多加两餐小零嘴，吃的时候就像公主那样吧！
9:00 AM: Skip the Morning Latte
早上9:00：放下那杯拿铁
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铁吧，换成纤体瘦身的拿铁，最好是换成茶。这样的热量摄取就会少很多，对糖分的渴望也能得到控制，血糖水平也能保持在正常状态。
11:00 AM: Ditch the Juice
早上11:00：吃水果 别喝果汁
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.
这段时间，可以吃一个苹果来代替喝一杯苹果汁，要知道一杯果汁的热量相当于三个苹果的总热量！有研究表明，长期食用果汁的人由于摄入了大量的糖分，其患糖尿病的风险要高出50%。同时，苹果中含有的纤维在榨成果汁后也都流失了。正是这些纤维有助于增加人的饱腹感。所以，每咬一口苹果，你就等于咬掉了一点热量。
1:00 PM: Love Your Lunch
下午1:00：爱上吃午餐
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.
别在办公桌前用餐。到户外去走走，对每一口吃进嘴里的食物都留个心眼。如果你不想吃碳水化合物，可以多吃点炒蔬菜，但记住，少要点面条。
3:00 PM: Avoid the Afternoon Sugar Slump
下午3:00：下午别喝含糖饮料
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，别喝软饮料。哈佛大学对6000人进行的一项研究发现，一天喝一杯软饮料的人(无论是含糖的还是不含糖的)，患肥胖症的风险要高出31%。而且，有更多的研究表明，无糖饮料和含糖饮料一样，对身体都没好处。
4:00 PM: Breathe Easier
下午4:00：轻松地呼吸一下
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.
对于那些气喘吁吁和容易疲劳的人，在下午四五点钟的时候，做几次轻松的呼吸是最好不过的了。美国胸科医师学会对4800人进行的一项研究表明，肺功能在这段时间内达到顶峰(比平常高出20%)，而在中午的时候运动，肺功能则处在最低水平。
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.
无数的研究证实每天适量饮酒对身体有益(注意是适量饮酒)。每天小酌一杯红酒，可以减少动脉和心血管疾病。所以，喝吧，我们又不是圣人，也不是机器人。
8:30 PM: Stop Eating
晚上8:00：停止进食
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.
临睡前两到三小时，最好停止进食。如果你忍不住诱惑，那就给你的身体发出一个“自动”信号，告诉自己晚上的进食已经结束了。你可以把碗碟洗干净了，把残羹剩菜收起来，彻底清洁牙齿，如果你做了以上这些事的话，那除了喝几口草本茶之外，你就不太会想再吃其他东西了。
