开始自己下厨。 记录饮食和运动。 坚持到底。 每天安排几个小时进行中度至高强度的运动。 抓住运动的小时机。 保证充足睡眠。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
The only way to truly control every nutrient and calorie that goes into your body is to cook for yourself. Though every restaurant nowadays tends to have healthier options, you can never be sure what's in that salad dressing or what type of oil they use for their vegetables. You'll be better off cooking for yourself and being able to exercise complete control over every bite you intake. This way you can use healthier oils, like olive oil, less butter, less sugar, less salt (a big culprit when it