8 Easy Ways to Stay Thin八種方式輕松瘦身：

　　1. Cross it off. Bring your cell phone on your walk and use the 10 minutes to get something done from your to-do list. Schedule a doctor’s appointment, call a friend, or navigate through a customer service centre. You’ll gain a sense of accomplishment, feel more relaxed, and be less likely to open the fridge. 穿插進行。 散步時帶上手機，用走路的這十分鐘時間完成你列在計劃表上的事情。與醫(yī)生約好會面的時間，給朋友打個電話，或逛逛客戶服務中心。這樣你會有種成就感，感覺更輕松，就不太可能想打開冰箱找吃的了。

　　2. Head to the local mall. Instead of casually window shopping, walk briskly, pumping your arms at a 90-degree angle to get your heart rate up. Walk from one end of the mall to the other and back. 逛逛商場。不是隨意瀏覽櫥窗，而是輕快地走，抬高胳膊使之成 90 度角以提高心率。來回從購物街的一頭走到另一頭。

　　3. Move on up. Climb a set of stairs for two minutes, followed by 30 seconds holding a “wall sit”: Lean your back against the wall and then slide down into a seated position where your thighs are as parallel to the floor as possible. Repeat three times. 登高運動。 用兩分鐘時間爬一段樓梯，之后倚墻而坐三十秒鐘：背靠墻壁，然后慢慢降低成坐姿，兩條大腿盡可能與地板平行。重復三次。

　　4. Pack your bags. Always have your walking gear together in one place so you don’t waste time tracking down your sneaks or a sweatshirt when you’ve got 10 minutes to spare. Include a resistance band in your bag of gear and stop to do lat pulls halfway through your walk: With your

　　arms shoulder-width apart, hold the band taut above your head and then slowly extend each arm out another 6 inches. Repeat 15 times. 帶上背包。把散步裝備集中放在一個地方，這樣你就不會在還剩下十分鐘時浪費時間到處找運動鞋或運動衫。在裝備包里放一個阻力帶，散步進行到一半時停下來做橫向拉力運動：把手臂分開至兩肩寬，緊握著阻力帶并舉過頭頂，然后再慢慢將每只手臂拉開六英寸。這樣重復十五次。

　　5. Treat yourself. If you usually have a 3 p.m. vending machine craving, take a walk to the nearest drugstore (or drive and park your car in the far corner of the parking lot) and splurge on a calorie-free pick-me-up, like a nail polish or a new magazine. 獎勵自己。如果你有下午三點購物的嗜好，就步行去最近的雜貨店(或開車，把車停放在停車場最遠的角落)，花錢買些不含熱量的、令你興奮的東西，如指甲油或新雜志等。

　　6. Find an evening activity. Start an active afterdinner routine with your family: a 10-minute gentle DVD game like Dance Dance Revolution or a brisk stroll around the neighborhood. No time? March in place from the opening credits to the first commercial break of your favorite show. Squeeze in your stomach (as if you were trying to fit into a slightly-too-small pair of pants) as you march to strengthen your core. 晚間娛樂。與家人一起舉辦一個充滿活力的飯后活動：一個十分鐘的舒緩的DVD 游戲，如“熱舞革命”，或在小區(qū)附近輕快散步等。沒有時間?利用你最喜歡的節(jié)目的片頭字幕到第一個商業(yè)廣告的間隙進行踏步運動就夠了。步行時按一按自己的腹部(就像你要使勁穿上一條有點小的褲子那樣)，這會增強你的心臟機能。

　　7. Call a buddy. Make a date to walk together three days a week. Take turns playing follow-the-leader; try things like sidestepping for one minute, which will target your inner-and outer-thigh muscles. 給朋友打電話。 和朋友約好，每周抽三天時間一起散步。輪流玩模仿領導人動作的游戲;花一分鐘嘗試一下側步走，這能鍛煉你大腿內(nèi)外側的肌肉。

　　8. Walk to the beat. Create a playlist or choose a favorite CD that you listen to only when you work out. Vary your pace by changing music genres throughout your walking workout. For example, pair a fast Madonna dance song with something slow, like a Norah Jones track. 跟著節(jié)拍散步。 創(chuàng)建一個播放列表或選擇一個你在鍛煉時最喜歡聽的 CD。散步時，根據(jù)音樂類型的變化改變步幅。例如，把快節(jié)奏的麥當娜舞曲和一些諸如爵士歌手諾拉 · 瓊斯專輯的慢節(jié)奏曲調(diào)結合起來。

　　Vocabulary

　　schedule v. 安排

　　navigate v. 設法穿過

　　briskly ad. 輕快地

　　thigh n. 大腿

　　parallel a. 平行的

　　gear n. 裝備

　　track down 追查， 找到

　　lat. ( =latitude) n. 緯度

　　taut a. 拉緊的

　　vending machine 自動販賣機

　　craving n. 渴望

　　splurge v. 揮霍

　　pick-me-up n. 提神物

　　stroll n. 漫步

　　opening credits 片頭字幕

　　core n. 核心

　　buddy n. 好朋友

　　sidestep v. 側步

　　playlist n. 播放列表

　　genre n. 類型Madonna 麥當娜

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