In a recent study by Livestrong, researchers found that 46% of men and 57% of women had the desire to lose weight. But figuring out where to start can feel overwhelming. According to scientific research, small, consistent changes in daily habits can make a big difference. Here are the three practical steps to help you begin your journey.

First, reduce your intake of sugars and starchy (富含淀粉的) foods like bread or rice. These foods raise insulin (胰岛素) levels. Lowering insulin allows your body to burn stored fat more efficiently. Cutting back on starch also helps your kidneys eliminate extra water. Many people lose several pounds in the first week simply by making this change.

Next, build balanced meals around protein, healthy fats, and non-starchy vegetables. Protein sources like chicken, fish, or eggs boost metabolism (新陈代谢), helping you burn more calories naturally. Add vegetables such as spinach, broccoli, or cucumbers for fiber and nutrients. Healthy fats like olive oil keep you full longer. This combination naturally limits starch intake while controlling hunger. Research shows high-protein diets can reduce the strong desire for food by over half, making late-night snacking less tempting.

Finally, include light exercise three times weekly. While weight loss is possible through diet alone, activities like weightlifting or brisk walking speed up progress. Lifting weights preserves muscle mass, which prevents metabolism from slowing down — a common issue during weight loss. If weights aren’t your style, try swimming, jogging, or yoga. The key is consistency; even 30-minute sessions can improve energy and mood.

Remember, lasting change comes from gradual adjustments, not extreme measures. Pairing smarter food choices with regular movement creates sustainable habits. Celebrate small victories, like choosing grilled chicken over fries or completing a workout. Over time, these choices add up, helping you feel healthier and more confident. Weight loss isn’t about perfection — it’s about progress.

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1.1. What is one benefit of reducing sugar and starchy food intake?

A It increases insulin levels rapidly.

B It helps the body burn stored fat better.

C It stores extra water in the kidneys.

D It leads to immediate muscle growth.

解析：选B。细节理解题。根据第二段的“These foods raise insulin levels. Lowering insulin allows your body to burn stored fat more efficiently.”可知，减少糖分和淀粉摄入能降低胰岛素水平，从而更高效地燃烧脂肪。故选 B。

2.2. How does a high-protein diet help with weight loss?

A It removes all the longings for unhealthy snacks.

B It allows people to eat unlimited carbohydrates.

C It speeds up metabolism and lowers the appetite.

D It replaces the need for any physical exercise.

解析：选C。细节理解题。第三段指出高蛋白饮食“boost metabolism”（加速新陈代谢）并“reduce the strong desire for food by over half”（减低对食物的渴望）。故选C。

3.3. What can we infer about light exercise according to Paragraph 4?

A Light exercise must involve weightlifting to be effective.

B Skipping light exercise won’t affect weight-loss results.

C Regular light exercise offers multiple benefits beyond weight loss.

D Light exercise is only necessary for those who want to lose weight.

解析：选C。推理判断题。第四段指出关键在于坚持轻运动，即使每次30分钟，也能改善精力和情绪，这意味着轻运动除了有助于减肥，还有其他益处。故选C。

4.4. What is the author’s overall advice for achieving sustainable weight loss?

A Follow extreme diets for immediate results.

B Focus solely on reducing carbohydrate intake.

C Prioritize perfection in daily food choices.

D Combine gradual habit changes with consistency.

解析：选D。推理判断题。文章最后一段提到“lasting change comes from gradual adjustments, not extreme measures”（持久的改变源于逐步调整而非极端措施），且建议“pairing smarter food choices with regular movement”（饮食与运动结合），这样就能形成可持续的习惯。故选D。