This is not a diet. It’s a simple way to lose weight. You don’t have to give up the food you love or join a gym. You just follow some habits thin people have. Keep them, and you’ll become thin.

◆Wake-up

When you wake up in the morning, sit up slowly without using your hands. With legs straight out, lean forward (前俯) until you feel sore (酸痛的) in your back. It will use up 10 calories.

◆Start with soup

Order a clear soup, and have it before the main food. In this way, you’ll feel fuller, so you’ll eat less when the main food comes.

◆An apple or more a day

Apples are full of fiber (纤维) and water, so your stomach will want less. Studies show that people who eat at least three apples or pears a day may lose weight.

◆Talk it up

Every time you use the cell phone, stand up and walk around. Heavy people sit on average two and a half hours more each day than thin people. This skill is very important as standing up and walking around will burn up 50 or more calories. Use these skills, and you will have a big weight loss.

For most teens, bedtime is just a childhood memory. Keep in mind the risks that come along with a lack (缺乏) of shut-eye; don’t wait to reintroduce a bedtime, and be sure to pass along these five ways to get a better sleep.

Don’t stay up late to study.

Teens are often found staying up late to study. Studies show sleep helps you understand and remember information. 【小题1】If you think you badly need to study more, get up early and study in the morning instead.

【小题2】

Sleeping with your smartphone nearby results in 21 minutes less sleep each night. If your phone is easy to reach, you’ll probably end up using it when you should be dreaming.

Turn your phone on airplane mode (飞行模式).

Even if your phone is out of reach, you may want to get up and check it when you hear it. Turn your phone on airplane mode. 【小题3】

Create a bedtime routine (常规).

【小题4】Having a bedtime routine will cause your body to prepare for sleep around that time each night. Set a time you think is proper and stick to it.

Use your desk for working and your bed for sleeping.

Getting into bed to do homework, read, or check your phone may make you feel good. 【小题5】

All over the world, animals and plants are in trouble. People are trying to find ways to help them. 【小题1】.

Adopt an animal.

Many zoos and wildlife organizations have programs that let kids donate money to help a specific endangered animal. 【小题2】.

Don’t release fish or pets onto the wild.

【小题3】. Your pet is not native to where you live. Set loose, it might become an invasive species, or it might spread parasites. So keep your fish in their tank, or find them a new home but not the pond.

【小题4】.

Chemicals used to kill garden weeds and bugs are a big problem for animals. Maybe if you offered to pull up the weeds instead, you could help people to use fewer poisons.

Speak up!

Share what you know and speak up for the animals. Write letters! Powerful people need to know that you care and that you’re keeping an eye on them to make sure they do their jobs right and protect the planet.

Make less trash.

Pollution and plastic trash are bad for animals and nature. How can you help?

【小题5】.

Take your lunch in a lunchbox or reusable bag.

Bring cloth bags to the store and remind grow-ups of they forget.