What is one small life change you have made recently to better your health?
你最近有什么小的生活改变使你更健康了？
I used to work 9 – 5, get home, watch tv, order in, stay up late, wake up tired, rinse and repeat.
我以前的工作是朝九晚五，回到家，看电视，定外卖，熬夜，早上醒来很疲惫，如此恶性循环。
When I got engaged, I knew that the pictures from our wedding day would be the ones we showed our children years from now and I did not want that image to be what it was I saw in the mirror. I knew I had some work to do (and bless my wife, she encouraged me to be healthier and start walking).
订婚以后我知道多年以后我们会给孩子看婚礼当天的照片，我不想到那时孩子们看到的是我现在在镜子里看到的样子，我知道自己有事做了（还要感谢我妻子，是她鼓励我要更健康并开始散步的）。
So what was the one small life change that improved my health? I set up rules. I set up two rules specifically:
那么我改善健康的生活小改变是什么呢？我设定规则。我具体制定了两条规则：
1.No matter what, you are going for a walk today.
1.无论什么情况，今天都要去散步。
2.No drinking or eating out during the week.
2.一周不出去喝酒或吃饭。
Regarding the first rule, rain or shine, morning or night, I was going to go outside and walk around the neighborhood. Sure there were days where I meant to go but didn’t, and days where something came up and I couldn’t find the hour or two I needed to hit my goal. But by setting that goal to walk every day, I ended up walking around 22–25 days a month.
说到第一条规则，无论下雨或晴天、早上或晚上，我都会出去到周围散散步。当然有些天我本打算散步但没去，还有时有事了抽不出一两个小时完成当天的散步目标。但通过每天设定散步目标，最终一个月我走了大约22–25天。
Regarding the second rule, I enjoy drinking socially. So I defined the week as Monday through Friday day. Those 4.5 days I was going to eat healthy. Make my own breakfast daily, prep lunches for the work week, and cook my own food at home.
说到第二条，我喜欢跟朋友出去喝酒，所以我规定的“一周”指的是周一到周五，这4天半我的饮食很健康，每天自己做早餐，准备好周一到周五的午餐，在家自己做晚饭。
Then come Friday night, I could go out and have a few beers with my buddies, or stay in and share a bottle of wine with my fiancee, and I would go out to eat on Saturdays and Sundays, basically all rules were off for about 56 hours.
然后就到周五晚上了，我会出去和哥们儿喝点啤酒，或者在家和未婚妻喝一瓶红酒，周六周日晚上出去吃，这56个小时基本把所有规则都抛诸脑后了。
While this probably slowed my progress down significantly, I found it incredibly easy to stick to. And since I still stuck to my daily walks, they helped as a reminder to rein in my weekend consumption just a little bit and as my walking progressed, so too did my calorie deficits (at least during the week).
虽然这可能严重减缓了我改善健康的速度，但我发现坚持起来简直太容易了。我每天仍坚持散步，也有助于提醒我稍微控制一下周末的饮食。散步还在继续，体内热量也在继续减少（至少周一到周五是这样）。
The end result was a daily calorie deficit of about 1,500 calories during the week and a gain of about 500 – 1,000 calories on the weekends. That worked out to about a pound and a half of weight lost per week.
最终结果是周一至周五每天减少约1,500卡热量，周末又增加500 – 1,000卡，算下来每周减掉了约一磅半的体重。
