要求他们参加22个咨询会，每天的饮食减少到500卡路里，每周的运动量增加到至少3小时。
They were asked to attend 22 counselling sessions, reduce their diet by 500 calories a day and increase the amount of exercise they took to at least three hours a week.
一开始可以提前15分钟睡觉，随之也要早起15分钟，渐渐地将时间增加到半小时，然后一小时。
Start with 15 minutes earlier, with the expectation of getting up 15 minutes earlier, then gradually increase this to half an hour and then to an hour.
我又骑回到斜坡路面上，车速增加到每小时7英里。
I'm back on a semi-decent surface again and my speed increases to 7mph.
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