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.

    Phil White has just returned from an 18,000 ­mile, around­ the ­world bicycle trip. White had two reasons for making this epic journey. First of all, he wanted to use the trip to raise money for charity, which he did. He raised ￡70,000 for the British charity, Oxfam. White's second reason for making the trip was to break the world record and become the fastest person to cycle around the world. He is still waiting to find out if he has broken the record or not.

    White set off from Trafalgar Square, in London, on 19th June 2004 and was back 299 days later. He spent more than 1,300 hours in the saddle (车座) and destroyed four sets of tyres and three bike chains. He had the adventure of his life crossing Europe, the Middle East, India, Asia, Australia, New Zealand and the Americas. Amazingly, he did all of this with absolutely no support team. No jeep carrying food, water and medicine. No doctor. Nothing! Just a bike and a very, very long road.

    The journey was lonely and desperate at times. He also had to fight his way across deserts, through jungles and over mountains. He cycled through heavy rains and temperatures of up to 45 degrees, all to help people in need. There were other dangers along the road. In Iran, he was chased by armed robbers and was lucky to escape with his life and the little money he had. The worst thing that happened to him was having to cycle into a headwind on a road that crosses the south of Australia. For 1,000 kilometres he battled against the wind that was constantly pushing him. This part of the trip was slow, hard work and depressing, but he made it in the end. Now Mr. White is back and intends to write a book about his adventures.

    After four silent years, British singer Adele Adkins finally introduced herself to the world again with Hello, the opening song from her third album 25, which came out on Nov. 20, 2015.

    Although Adele is a very successful singer now, music wasn't always what she saw herself doing. At age 10, when she saw her grandmother's pain over the death of Adele's grandfather, she pictured herself as a heart surgeon.

     “I wanted to fix people's hearts,” she told the UK music website i-D, remembering the childhood interest she'd had in biology classes until she found out that her real talent was for singing.

    “Adele didn't go to medical school, but many would agree that she still has healing (治愈)powers. Her songs find the kind of memory every listener holds somewhere in their heart. This kind of feeling is what people have always liked in Adele,” said The Telegraph. “She writes a pop diary, sharing the simple secrets of her heart.”

    Most successful pop stars make albums at a fast pace, but not Adele. After her second album 21 won the 2012 Grammy Award for Album of the Year, she made it clear with her label that she would spend “four or five years” making her next album. She told magazine. “I won't come out with new music until it's better than 21.”

    Instead of seeking fame, Adele remained silent and moved to the countryside. In her free time, she loved to watch TV series Teen Mom, American Horror Story, and The Walking Dead.

    Living life as normally as possible is important to the singer's art. “Nobody wants to listen to a record from someone who's not living in the real world,” Adele told i-D.“So I live a low-key life for my fans.”

    Everybody sleeps, but what people stay up late to catch or wake up early in order not to miss varies by culture？

    From data collected, it seems the things that cause us to lose the most sleep, on average, are sporting events, time changes, and holidays.

    Around the world, people changed sleep patterns thanks to the start or end of daylight savings time. Russians, for example, began to wake up about a half-hour later each day after President Vladimir Putin shifted the country permanently to "winter time" starting on October 26.

    Russia's other late nights and early mornings generally correspond to public holidays. On New Year's Eve, Russians have the world's latest bedtime, hitting the hay at around 3:30 a. m.

    Russians also get up an hour later on International Women's Day, the day for treating and celebrating female relatives.

    Similarly, Americans' late nights, late mornings, and longest sleeps fall on three-day weekends.

    Canada got the least sleep of the year the night it beat Sweden in the Olympic hockey (冰球) final.

    The World Cup is also chiefly responsible for sleep deprivation. The worst night for sleep in the U. K. was the night of the England-Italy match on June 14. Brits stayed up a half-hour later to watch it, and then they woke up earlier than usual the next morning. Thanks to summer nights, the phenomenon in which the sun barely sets in northern countries in the summertime. That was nothing, though, compared to Germans, Italians, and the French, who stayed up around an hour and a half later on various days throughout the summer to watch the Cup.

    It should be made clear that not everyone has a device to record their sleep patterns; in some of these nations, it's likely that only the richest people do. And people who elect to track their sleep may try to get more sleep than the average person. Even if that's the case, though, the above findings are still striking. If the most health-conscious among us have such deep swings in our shut-eye levels throughout the year, how much sleep are the rest of us losing?

    Students in many countries are learning English. Some of these students are little children. Others are teenagers. Many are adults. Some learn at school, others learn by themselves. A few learn English over the radio, on TV, or in films. One must work hard to learn another language.

    Why do all these people want to learn English? It's difficult to answer this question. Many boys and girls learn English at school because it is one of their subjects for study. They study their own language, math, English, and so on. Some people learn it because it is useful for their work. Many people learn English for their work and higher studies, because at colleges or universities some of their books are in English. Other people learn English because they want to read newspapers or magazines in English.

    By now you've probably heard about the "you're not special" speech, when English teacher David McCullough told graduating seniors at Wellesley High School: "Do not get the idea you're anything special, because you're not." Mothers and fathers present at the ceremony 一 and a whole lot of other parents across the Internet — took issue with McCullough's ego-puncturing (伤自尊的) words. But lost in the uproar (喧嚣)was something we really should be taking to heart: our young people actually have no idea whether they're particularly talented or accomplished or not. In our eagerness to elevate their self-esteem, we forgot to teach them how to realistically assess their own abilities, a crucial requirement for getting better at anything from math to music to sports. In fact, it's not just privileged high-school students: we all tend to view ourselves as above average.

    Such inflated self-judgments have been found in study after study and it's often exactly when we're least competent at a given task that we rate our performance most generously, in a 2006 study published in the journal Medical Education, for example, medical students who scored the lowest on an essay test were the most charitable in their self evaluations, while high-scoring students judged themselves much more strictly. Poor students, the authors note, "lack insight" into their own inadequacy. Why should this be? Another study, led by Cornell University psychologist David Dunning, offers an enlightening explanation. People who are incompetent, he writes with coauthor Justin Kruger, suffer from a “dual burden": they're not good at what they do, and their very clumsiness prevents them from recognizing how bad they are.

    In Dunning and Kruger's study, subjects scoring at the bottom on tests of logic, grammar and humor -extremely overestimated'' their talents. Although their test scores put them in the 12th percentile (百分位数) they guessed they were in the 62nd. What these individuals lacked (in addition 9 clear logic, proper grammar and a sense of humor) was "meta cognitive skill" the capacity to monitor how well they're performing. In the absence of that capacity, the subjects arrived at an overly hopeful view of their own abilities. There's a paradox here, the authors note: The skills that lead to competence in a particular domain are often the very same skills necessary to evaluate competence in that field? In other words, to get better at judging how well we're doing at an activity, we have to get better at the activity itself.

    There are a couple of ways out of this double bind. First, we can learn to make honest comparisons with others. Train yourself to recognize excellence, even when you yourself don't possess it, and compare what you can do against what truly excellent individuals are able to accomplish. Second, seek out feedback that is frequent, accurate and specific. Find a critic who will tell you not only how poorly you're doing, but just what it is that you're doing wrong. As Dunning and Kruger note, success indicates to us that everything went right, but failure is more ambiguous: any number of things could have gone wrong. Use this external feedback to figure out exactly where and when you screwed up.

    If we adopt these strategies — and most importantly, teach them to our children — they won't need parents, or a commencement (毕业典礼)speaker, to tell them that they're special. They'll already know that they are, or have a plan to get that way.