http://www.bbc.co.uk/guides/z9j7bk7
start 6:30 - 42
start: 6:42
Around 60% of adults in the UK are overweight orobese/o'bis/, according to a 2013 study by theInstitute/'ɪnstɪtut/for Health Metrics andEvaluation/ɪ,væljʊ'eʃən/. They are labelled this way because of their bodymassindex/'ɪndɛks/, orBMI.
obese/o'bis/
adj. 肥胖的，过胖的
Institute/'ɪnstɪtut/
n. 学会，协会；学院
index/‘ɪndɛks/
n. 指标；指数；
bodymassindex
abbr. 身体质量指数（Body Mass Index
We’re used to the idea that being fat is harmful. But some people who have a high BMI arerelatively/'rɛlətɪvli/safe when it comes to the risk from serious conditions such asdiabetes/ˌdaɪə'bitiz/or heart disease. Meanwhile, people with asupposedly/sə'pozɪdli/‘healthy’ BMI could still have a high risk of developing health problems.Some argue that BMI, which dates back to the mid-19th Century, is no longer fit for purpose.Research suggests there may be other, more accurate measures of individual health.
relatively/'rɛlətɪvli/
adv. 相当地；相对地，比较地
diabetes/ˌdaɪə’bitiz/
n. 糖尿病；多尿症
supposedly/sə'pozɪdli/
adv. 可能；按照推测；恐怕
BMI has become a popular way to quickly and cheaplygauge/gedʒ/fatness/'fætnis/– and therefore health.But it doesn’t always work well for everyone.
BMI doesn'tdistinguish/dɪ'stɪŋɡwɪʃ/between fat, muscle and bone. This means it doesn'tnecessarily/ˌnɛsə'sɛrəli/tell us how much body fat we have.
gauge/gedʒ/
n. 计量器；标准尺寸；容量规格
vt. 测量；估计；给…定规格
necessarily/ˌnɛsə'sɛrəli/
adv. 必要地；必定地，必然地
People with a lot of musclebulkcan have a high BMI, even if their body fat is low. On the other hand, some older people who lose their muscle with age could see their BMI fall into the ‘healthy’ range, despite carrying too much fat. BMI also doesn’ttake into accountwhere the body fat is.
bulk/bʌlk/
n. 体积，容量；大多数，大部分；大块
vt. 使扩大，使形成大量；使显得重要
n. (Bulk)人名；(土)布尔克
Research shows that people who carry a lot of fat around theirwaists/west/are at higher risk of health problems than those with more fat around theirthighs/θai/andbuttocks/bʌtəks/.So waist size may be a better way to monitor your health than BMI.
waists/west/
n. 腰，腰部
thighs/θai/
n. [解剖] 大腿（thigh的复数形式）
buttocks/bʌtəks/
n. 臀部；纵剖线（buttock的复数）
v. 用过背摔摔出对手（buttock的第三人称单数）
While waist size may be a better indicator of health than BMI, it too still has its limitations.It isn’t recommended for use in children, as it doesn’t take into account a person’s height. Waist size increases with age, and it can’t be used inpregnancy. It may also need to be adjusted forethnicity/ɛθ'nɪsəti/. For example, East Asian and South Asian men may be moresusceptible/sə'sɛptəbl/todiabetesthanCaucasian/kɔ:'keiziən/men with the same waist size.
ethnicity/ɛθ'nɪsəti/
n. 种族划分
susceptible/sə’sɛptəbl/
adj. 易受影响的；易感动的；容许…的
n. 易得病的人
Caucasian/kɔ:’keiziən/
adj. 白种人的；高加索的
n. 白种人；高加索人
Beyond body shape and size, there is one test that has been shown tocorrelate/‘kɔrəlet/extremely well with health. This test, known as VO2max, measures the amount of oxygen your body uses while exercising as hard as you can. VO2max is a useful way of measuringaerobic/ɛ'robɪk/fitness/'fɪtnəs/. And in studies, people with higher levels of aerobic fitness lived to an older age.
correlate/‘kɔrəlet/
vi. 关联
vt. 使有相互关系；互相有关系
n. 相关物；相关联的人
adj. 关联的
aerobic/ɛ'robɪk/
adj. 需氧的；增氧健身法的
fitness/'fɪtnəs/.
n. 健康；适当；适合性
Regular aerobic exercise is the obvious way to getfitter. But whatever your BMI or waist size, you can still improve your general fitness levels by becoming more active in daily life – be that doing the gardening, cycling to work, or walking instead of driving. Any exercise that makes you slightlybreathless/'brɛθləs/helps to improve your aerobic fitness.
breathless/'brɛθləs/
adj. 喘不过气来的；停止呼吸的
So what’s the easy way to get healthier？
Stretch it out
Sitting at a desk for long periods can lead to various aches/ek/and pain in your body, particularly the back.
There are avariety/və'raɪəti/of stretches you can do in the office to helpcombat/'kɑmbæt/this though.
Relax your back muscles by reaching your arms up to the sky, as far back as you can safely go.
You can help your neck bytucking/'tʌkiŋ/yourchin/tʃɪn/towards your chest while sliding/‘slaɪdɪŋ/your shoulderbladesdown.
combat/'kɑmbæt/
vt. 反对；与…战斗
vi. 战斗；搏斗
n. 战斗；争论
adj. 战斗的；为…斗争的
n. (Combat)人名；(法)孔巴
tucking/‘tʌkiŋ/
n. 手压实（砂型）；手工造模
v. 打摺（tuck的ing形式）
chin/tʃɪn/
n. 下巴；聊天；引体向上动作
vt. 用下巴夹住；与…聊天；在单杠上作引体向上动作
vi. 闲谈；作引体向上动作
n. (Chin)人名；(泰)真；(柬)金；(越)九；(西)钦
shoulderblades
锁骨
sliding/‘slaɪdɪŋ/
adj. 变化的；滑行的
n. 滑；移动
v. 滑动；使滑行（slide的ing形式）
Get cooking early
Cooking a meal from scratch is the best way to eat healthily – you're completely in control of what goes into it.
You should also try to eat your evening meal as early as possible.
Michael Mosley and Dr Jon Johnston explain how the human body has naturalrhythms/'rɪðəm/that make it better able to process food earlier in the day.
rhythms/‘rɪðəm/
n. 节奏；韵律
Platesize matters
It can betricky/ˈtrɪki/to know when you've had enough to eat.But there are some things you can try to keep yourappetite/'æpɪtaɪt/in check (抑制你的食欲).
Using a smaller plate, like a side plate instead of a dinner plate, will make you psychologically less likely toovereat.
Or try eating until you feel almost, but not quite, full. This method is widely used in Okinawa/'ɔki'nɑ:wɑ:/in Japan – the island with more people over the age of 100 than anywhere else in the world.
tricky/ˈtrɪki/
adj. 狡猾的；机警的
appetite/'æpɪtaɪt/
n. 食欲；嗜好
Okinawa/'ɔki'nɑ:wɑ:/
n. 冲绳县（日本）
Wait
If you've eaten your dinner, don't rush into secondhelpings/'hɛlpɪŋ/. Try to wait 15 to 20 minutes before eating more.
Nutritionists/nuˈtrɪʃənɪst/say it can take this long for your brain to receive the signals that you're full.
helpings/'hɛlpɪŋ/
n. 帮助，协助；一份食物
Nutritionists/nuˈtrɪʃənɪst/
n. 营养工作者
Clear everything away
Once you’ve served food, don’t leave it on the table. This will stop you from picking at it when you're already full.
Pop yourleftovers/ˈl ɛftovɚ/in a container and keep them for tomorrow’s lunch.
You can save a lot of money this way – if you spent £5 a day on lunch, this will end up being more than £1,000 per year!
leftovers/ˈl ɛftovɚ/n. 遗留；剩余物；吃剩的食物（leftover的复数形式
Tomorrow's lunch today
If you have no leftovers, you should make your lunch now for tomorrow. It means you won’t betempted/'temptid/by what's on offer in yourcanteen/kæn'tin/or local shops and cafes[kæ'feiz]
By doing it yourself you're able to make sure unhealthy levels of sugar and salt don't go in, and you can probably save money too.
tempted/'temptid/
adj. 有兴趣的
v. 诱惑；冒…的险（tempt的过去分词）
canteen/kæn'tin/
n. 食堂，小卖部；水壶
cafes[kæ'feiz]
n. 咖啡馆（cafe的复数）
Housework and workout
Don't think of housework as just achore/tʃɔr/- it's also a great way tosqueeze/skwiz/some more exercise into your day.
A man of average weight (just over 13 stone) could burn around 50calories/'kæləri/with 10 minutes ofvacuuming/'vækjuəmiŋ/.
chore/tʃɔr/
n. 家庭杂务；日常的零星事务；讨厌的或累人的工作
squeeze/skwiz/
vt. 挤；紧握；勒索
vi. 压榨
n. 压榨；紧握；拥挤；佣金
calories/‘kæləri/
n. [物] 卡路里（热量单位，calorie的复数）
vacuuming/‘vækjuəmiŋ/
n. 真空处理；资料移除
vt. 吸尘（vacuum的现在分词形式）；用真空吸尘器打扫
Put your phone away.
It’s a good idea to stop looking at screens as the eveningdraws on.
Artificiallightdisrupts/dis'rʌpt/your body’s naturalrhythmand production ofmelatonin/ˌmɛlə'tonɪn/, ahormone/'hɔrmon/whichinduces/ɪn'dus/sleep.
draws on
利用；吸收；戴上；临近
disrupts/dis’rʌpt/
v. 使…紊乱；使…瓦解（disrupt的单三形式
melatonin/ˌmɛlə'tonɪn/
n. 褪黑激素；N-乙酰-5-甲氧基色胺
hormone/‘hɔrmon/
n. [生理] 激素，荷尔蒙
induces/ɪn'dus/
vt. 诱导；引起；引诱；感应
[time]
6:42 - 6:56am 14m
6:56 - 7:15am 19m
10:50-11:20pm30m
[sentences]
Some argue that BMI, which dates back to the mid-19th Century, is no longer fit for purpose.
BMI has become a popular way to quickly and cheaply gauge/gedʒ/ fatness/'fætnis/ – and therefore health. But it doesn’t always work well for everyone.
So waist size may be a better way to monitor your health than BMI.
While waist size may be a better indicator of health than BMI, it too still has its limitations.
Sitting at a desk for long periods can lead to various aches/ek/ and pain in your body, particularly the back.
Cooking a meal from scratch is the best way to eat healthily – you're completely in control of what goes into it.
You should also try to eat your evening meal as early as possible.
But there are some things you can try to keep your appetite/'æpɪtaɪt/ in check (抑制你的食欲).
By doing it yourself you're able to make sure unhealthy levels of sugar and salt don't go in, and you can probably save money too.
It’s a good idea to stop looking at screens as the evening draws on.