The average American spends 34 hours a week watching TV, and that's not even including in front of your phone, tablet or computer. You know what you're doing when you're in front of a screen? Not moving and being productive, that's for sure! Start by cutting out just 30 minutes of TV or computer usage every day. See the things you can get done! You might actually be happier, too. Not only will you not be sitting down, lazily, comparing your life to the amazing ones you see on Facebook, but you'll be getting up and getting stuff done. Even if it's just doing the laundry, it's something! . Let's not beat around the bush because it's about the farthest thing away from rocket science: exercise is good for you, helps keep the weight off, and can improve your mood. Ideally you want to get around 30 minutes of moderate exercise every day, but whatever you're capable of is a step in the right direction. You don't have to sign up for the gym or go buy running shoes and start saving up for your inevitable knee replacement. Make exercise a part of your lifestyle instead of something you have to go out of your way to do. Take hikes, go swimming, sign up for a league. When exercise isn't work, it's enjoyable and you do more of it. There's no reason you can't keep it fun and natural. When you start out on the wrong path at an early age, it's infinitely harder to get back on the right track. So start your children out right! Making sure they make good decisions will help you make your own good decisions, too. Here are some basics:  Be a good role model. If your children see you scarfing a bag of Fritos, they'll do the same. Show them that eating healthily is just a normal, everyday thing. If you don't want the Fritos, they'll be less inclined to want the Fritos, too. Be encouraging. That is, encourage physical activity, drinking water, and eating only when they're hungry. Offer to do active things with them or get them a glass of water when you're thirsty. Eat meals together so they're not eating alone (and more often). But...

TL;DR in Chinese:
不要总坐在屏幕前面。 去运动，让自己出汗。 关心你孩子们的健康。 选择运动量大的交通方式。 去睡觉。 去改变你的习惯，而不是体重。 要知道还会有其他因素的作用。