Move For 30 Minutes

走动30分钟

Every day, try to walk, run, bike, or work out for at least 30 minutes. Your mind, body, and waistline will thank you.

每天至少要尝试走路、跑步、骑车或锻炼30分钟。你的身心和腰围都会感谢你！

Make Sleep a Priority

重视睡眠

The more you neglect your nighttime rest, the more your health will be affected¹. Adequate sleep is important for lowering your risk of disease, helping² you lose weight, and making sure you have enough energy to tackle your to-do list. Aim for seven to nine hours a night, and stick with your goal, for better health overall.

你越忽视夜间的休息时间，你的健康就越受影响。充足的睡眠十分重要，可降低你患疾病的风险、帮助你减肥、还能让你有足够的精力去解决代办事项。将目标设为每晚睡7到9小时，坚持这一目标，你的身体会越来越好。

Drink More Water

多喝水

According to dietitian³ Julie Upton, drinking about half your weight in fluid ounces of water is a great way to ensure you stay hydrated, have energy, and even burn more calories.

营养师朱莉•厄普顿说，喝水的量（以盎司为单位）要达到体重的一半是确保你水分充足、精力充沛的良好方法，甚至还能燃烧更多的热量。

Eat Mindfully

注意自己的饮食

Slowing down will help you relax and enjoy what you're eating. Sit down when you eat, and think about your food so you make healthier eating choices while enjoying your meals more than you would on a rushed junk-food habit.

吃饭慢能使你放松、还能让你享受美食。吃饭的时候要坐下来，想着自己的食物。相比匆忙的吃着垃圾食物而言，享受自己的美餐更为健康。

Track Your Steps

记录自己走了多少步

You don't even have to invest in a fancy fitness tracker - you can track your steps with an inexpensive pedometer or a smartphone app (like the free Runtastic Pedometer app, available for Android or iPhone). Try to hit 10,000 steps every day.

你甚至都不要花钱买一个精制的健身追踪器——不贵的计步器或智能手机上的应用（比如免费的Runtastic计步器应用，安卓手机和苹果手机都可下载）就能记录你的步数。试着每天走1万步。

Add Greens to (Almost) Anything

什么菜都加点绿色蔬菜

The more whole foods you have in your life, the better you'll feel. Add a handful of arugula to your pizza, throw some baby spinach⁴ into your next chocolate-banana smoothie, or add kale to your pot of soup. You can even blend spinach into these chocolate brownies! You'll add fiber⁵ and vitamins to keep you feeling energized⁶ and full, with almost no calories at all.

生活中，食物吃的越全，你就会感觉越好。在披萨上撒一把芝麻菜吧，在巧克力香蕉汁中放一些嫩菠菜吧，或者你也可以在一锅汤中加一些羽衣甘蓝。甚至你可以将菠菜混合到巧克力布朗尼里！还要加一点脂肪和维他命，这样才会饱，也会让你充满活力，而且几乎不含卡路里哦。

Think Positive

思想积极

It's easy to stress out about how we look or feel and sometimes harder still to ignore the negative voices in your head. Take a day, or even an hour, to consciously tell yourself you'll stop negative, self-defeating thoughts as much as possible - you may not realize how hard you are on yourself.

谈到自己的外表或感受时，人们很容易就会紧张过度，有时候忽略脑海中的消极声音更为艰难。花一天的时间，甚至只要一个小时，有意识的告诉自己尽力不要再有一些负面的、自我贬低的想法——可能你还没有意识到你对自己太苛刻了。

Learn to Plank⁷

学习如何在瑜伽垫上运动

The plank exercise requires no equipment, can be done almost anywhere, and works your entire body, especially those abs.

瑜伽垫运动不需要任何器材，几乎任何地方都可以锻炼，而且能锻炼整个身体，尤其是腹肌方面。