Four Ways to Reach a Healthy Weight

Diets aren’t the way to go when it comes to losing weight. Most dieters gain back any lost weight when they go back to their old eating habits. 【小题1】 Here are four ways to make that happen：

1. Exercise.

【小题2】 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 workouts and add some strength exercises to build up your muscles. The more muscles you have，the more calories you burn，even when you aren’t exercising.

2. 【小题3】

One reason why people get less exercise these days is that there is an increase in“screen time”—the amount of time spent watching TV，looking at the computer，using mobile devices，or playing video games. Limit recreational screen time to less than 2 hours per day. If you’re staying with friends at the mall，you’re getting more exercise than if you’re texting them in your room.

3. Watch out for portion distortion.

Portion sizes are bigger than they used to be，and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages，such as sodas，juice drinks，and sports drinks.

4. Don’t skip breakfast.

Breakfast kick-starts your metabolism（新陈代谢），burning calories from the beginning and giving you energy to do more things during the day. 【小题5】 So they get more calories than they would have if they had eaten breakfast.

Friendships can bring joy or sorrow.【小题1】 , we talked to researchers, authors, and therapists to learn how to manage the common relationship difficulties we all face.

Friends are vital for our physical and mental well-being but these relationships aren’t always smooth sailing. 【小题2】. And a major way this happens is through broken promises. Perhaps he canceled plans at the last minute or she declined to take part in an important party. 【小题3】, the first thing to do is remember that no one is perfect, says Jan Yager, PhD, friendship coach.

“Sometimes jealousy reveals our deepest desires,” says Dr. Yager. “Healthy envy can motivate you to become better and be inspired by your friend’s success,” she says. She points out that it could be the other way around as well: Your friends might be jealous of you.

There’s no worse feeling than when you check Facebook Monday morning to find out that your friends went on a weekend getaway without you. Scott Christnelly, a therapist, says, “I encourage clients to express their feelings about it but also not to jump to conclusions.” Then find someone else to talk to — maybe a family member, or a close friend (not one who went on the trip)—to explain how you feel. 【小题5】.