Summer is the season to dive into new activities and relax. And right now is the time to make sure that you're ready for the great outdoors, the holiday planning and travel, and the bathing suit beach days.

    If you want to lose weight before summer, concentrate on dropping no more than a pound or two a week.{#blank#}1{#/blank#}And when you trouble yourself, sooner or later you're going to gain it back. Operate on a 500-calorie-a-day deficit (亏损).{#blank#}2{#/blank#} So if you cut 500 calories a day for seven days straight, you'll lose a pound a week right there.

    Operating at a decrease of 500 calories a day should involve both eating less and moving more. For example, you could consume 300 fewer calories and bum 200 extra per day.

    Include both healthy eating and exercise in your weight-loss plan, and break the 500-calorie goal into small groups to make it more reachable.{#blank#}3{#/blank#}

    To cut 100 calories:{#blank#}4{#/blank#} Have vegetable pizza instead of pepperoni (意大利辣香肠). Use our Nutritional Needs Calculator to determine how many daily calories you should consume in order to lose, gain, or maintain your healthy goal weight. Once you've reached your goal, recalculate your nutritional needs for keeping extra weight off all summer long.

    To burn 100 calories: spend 15 minutes biking.{#blank#}5{#/blank#} Spend 20 minutes gardening. Keep on exercising at least 30 minutes daily a week. Reading food labels and counting calories or writing down what and when you eat can give you more control as well.

A. Here are some simple ways to get there.

B. Walk or run one mile.

C. A pound is 3,500 calories.

D. It is okay to have some snacks between your meals.

E. You should always make sure you get a lot of sleep.

F. Anything more than that usually means you're troubling yourself.

G. Eat a chicken breast without the skin.

    Lots of people find it hard to get up in the morning and put the blame on the alarm clock. In fact, the key to easy morning wake-up lies in resting your body clock {#blank#}1{#/blank#} Here is how to make one.

    {#blank#}2{#/blank#} In order to make a change, you need to decide why it's important. Do you want to get up in time to have breakfast with your family, get in some exercise or just be better prepared for your day? Once you are clear about your reason, tell your family or roommates about the change you want to make.

    Rethink mornings. Now that you know why you want to wake up, consider re-arranging your morning activities. If you want time to have breakfast with your family, save some time the night before by setting out clothes, shoes, and bags{#blank#}3{#/blank#} That's a quarter-hour more you could be sleeping if you bought a coffee maker with a timer.

    Keep your sleep/wake schedule on weekends. If you're tired out by Friday night, sleeping in on Saturday could sound wonderful. But compensating (弥补) on the weekends actually feeds into your sleepiness the following week, a recent study found{#blank#}4{#/blank#}

    Keep a record and evaluate it weekly. Keep track of your efforts and write down how you feel. After you've tried a new method for a week, take a look at your record.{#blank#}5{#/blank#} If rot, take another look at other methods you could try.

A. Gel a sleep specialist.

B. Find the right motivation.

C. A better plan for sleep can help.

D. And consider setting a second alarm.

E. If the steps you take arc working, keep it up.

F. Slick to your set bedtime and wake-up time, no matter the clay it is.

G. Reconsider the 15 minutes you spend in line at the café to get coffee.

    Test anxiety can be a real problem if you're so stressed out over a test that you can't get past the nervousness to focus on the test questions and do your best work. Feeling ready to meet the challenge can keep test anxiety at a manageable level.

    Be prepared. Some students think that going to class is all it takes to do well on tests. {#blank#}1{#/blank#} You will find your test anxiety eases when toy start to study more regularly. The reason is that the more you know the material, the more confident you'; feel. Having confidence going into a test means you expect to do well.

    Watch what you're thinking. If expecting to do well on a test can help you relax, what about if you expect you won't do well? {#blank#}2{#/blank#} They can contribute to your anxiety. If you find yourself having these thoughts, replace them with positive ones. Not unrealistic positive messages, of course, but ones that are practical and true.

    Accept mistakes. Another thing you can do is to learn to keep mistakes in view-especially if you are a perfectionist or you tend to be hard on yourself. Everyone makes mistakes, and you may have heard teachers refer to mistakes as learning opportunities. {#blank#}3{#/blank#}

    {#blank#}4{#/blank#} If sitting for a test gets you so stressed out that your mind goes blank and causes you to miss answers that you know, then your level of test anxiety probably needs some attention. Your teacher or your school guidance counselor（顾问）can be good people to talk to.

    Take care of yourself. For some people, this might mean learning a simple breathing exercise. Practise breathing exercise regularly when you feel stressed. {#blank#}5{#/blank#} Then you can calm yourself down and get centered.

A. Ask for help.

B. Learn to praise yourself.

C. This helps your body receive a signal to relax.

D. But good study habits and skills are more important.

E. So it's time to regard small failures as valuable experiences.

F. Then you will become more interested in asking questions.

G. You may send yourself some negative messages about the test.

4 Study Habits You Should Be Practising

    With exams, essays, projects, and many deadlines for different things, effective（有效的）study habits are necessary. {#blank#}1{#/blank#} If you are in need of a bit of an improvement, keep reading for the top four study habits that you should be practicing.

    ⒈Make and use flashcards.

    {#blank#}2{#/blank#} By using flashcards with a question on one side and the answer on the other, you will force your brain to recall he necessary information. Even if you struggle a bit with a card, you will still be actively revising the necessary material.

    ⒉Revise（复习）, revise, revise!

    Many students put off studying until just before the exam, with the more hardworking students giving themselves a week or two before a test. {#blank#}3{#/blank#} It's best to revise the information a little bit every day, so that you are not upset when a test comes around.

    ⒊{#blank#}4{#/blank#}

    One of the most effective—and the most fun—methods of studying is to watch related lectures and videos in order to get more material. Watch documentaries or videos on YouTube and educational websites. You may be surprised at how much you can learn from videos, and just how much information is available online.

    ⒋Re-write your notes.

    Studies have shown that writing information out by hand increases your ability to remember the material. This makes the recall go h and-in-hand with muscle memory. {#blank#}5{#/blank#}

    These are the four most effective study habits, and something all successful students do. Make sure you are on top of your game by following these study methods!

A. Watch related lectures and videos.

B. One method of revising is to make a mind-map.

C. Use these graded tests to create a new practice test.

D. Having these great study habits can make things easier.

E. However, it's actually an ineffective method of preparing and studying.

F. Flashcards are designed to improve active memory recall of information.

G. You will be able to picture your written notes when you are taking the exam.

    Basic first aid is a very valuable skill to have when going on a camping trip. {#blank#}1{#/blank#}

    Cuts. With small cuts, you need to be careful to keep the area of the wound clean to avoid getting infected. {#blank#}2{#/blank#} If the cut has not stopped bleeding, raise the wounded area above the heart and place pressure on the area to stop the bleeding. {#blank#}3{#/blank#} It should be held in place with tape, but should not be too tight.

    Blisters. Blisters can turn a fun walk in the woods into a terrible experience. {#blank#}4{#/blank#}

Change your bandage and socks and keep the blistered area clean. Make sure that you pack different size bandages and first aid cream.

    Sprains. If you have got a heavy pack on your shoulders, it can be very easy to twist your ankles. Walking sticks can be a traveler's friend. {#blank#}5{#/blank#} A good ACE bandage should be packed in case of a sprained ankle. This can help fix the sprained area until you can get medical attention.

    After seeing the above dangers and treatments, it's also helpful to pack a small basic first aid kit for your trip. Make sure that you include items that are unique to you and fit your environment (bleeding, bruise, snake bite, etc.).

A. They can help you keep balance on rough areas.

B. Wear comfortable shoes and socks during the trips.

C. Treat the cut with first aid cream to prevent infection.

D. They are an open wound and can get infected if not cared for.

E. Apply some cream and cover the wound with a dry, clean bandage.

F. Below is a brief list of less-severe injuries that you can prepare for.

G. Some climates can be very hot during the day and very cool at night.

I used to roll my eyes many times before I could get up. Recently, things have changed after I read stories like this one, "Getting up early changed my life". Here are the benefits I've seen so far from changing my workout routine.

    I have more energy

    As I said, I've been a sleepy person while I still love sleeping. I now have an extra burst of energy. I'm less weak in the office, and my brain is more attentive and ready to work. Once, {#blank#}1{#/blank#}, not even coffee could get me ready for the day. But now a good workout can.

I have more confidence

    The enough energy rolled into more confidence. I feel better after a workout. Also, after getting especially sweaty, I have to take time to shower, of course. {#blank#}2{#/blank#}.

    {#blank#}3{#/blank#}.

    Getting up earlier and using my energy earlier make me so unbelievably ready for bed by the end of the day. My old routine would consist of getting up at the last possible minute before work and being absolutely exhausted to try to fall asleep. Have you ever felt so tired that you can't fall asleep? {#blank#}4{#/blank#}.

    I have more time

    {#blank#}5{#/blank#}. Now that I've shifted my schedule, I have a little more time after work to take care of myself, whether that's spending time with friends, cooking a healthier meal, reading and studying, or even just watching a movie.

A. I sleep better

B. I'm more consistent

C. It sound ridiculous, but it happens

D. I'd have to skip my workout -in favor of a social life

E. I had a hard time to try to wake up physically and mentally

F. Speaking of that old routine, my days used to consist of work and sleep

G. This means I go through my full morning routine instead of just rolling out of bed