The secret to losing weight from 132 to 98 pounds: 4 steps to get it done, even lazy people can easily lose weight

In winter, wrapped in a thick coat, the numbers on the weight scale become the most heart wrenching presence. Don't rush to hide the scale under the bed, those who quietly lost 30 pounds only did four things right - they don't have to be so hungry that they can see stars, they don't have to run marathons every day, and they don't have to spend a lot of money on meal replacements.

1. Turn "eating right" into muscle memory

1. Breakfast is like a king. It is not a legend: a bowl of hot oatmeal Congee is more resistant to hunger than steamed buns when it is cold in the morning, and a little Chia seed can stay up until noon without stealing snacks. Add a spoonful of peanut powder to a protein milkshake, and you won't even want to waste your fingers after drinking it.

2. Hot pot is still cooked confidently: first, three plates of green leafy vegetables are cooked at the bottom, and then the tripe and yellow throat are put on the bottom and finally scooped out. Replacing sesame paste with garlic paste and sesame oil dish, the 300 fewer calories are enough for you to watch two more episodes of the drama.

3. There is a hidden mystery in the office drawer: ready to eat chicken breast meat is torn into shreds and mixed with celery sticks to chew. The bag of daily nuts in the drawer, counting out 15 is the perfect afternoon tea.

2. Lazy Exercise Hidden in Life

1. While watching TV shows, slim down your thighs: snuggle up on the sofa, stretch your legs straight and hang them in the air, set the timer on your phone to 20 minutes, and when the screen shakes, the idol drama will be playing a kissing scene.

2. Practice right angled shoulders while waiting for the elevator: Stand straight with your back against the wall and imagine a wire pulling your head upwards. The sound of the elevator 'ding' just completed a set of body training.

3. Change picking up packages to aerobic exercise: deliberately choose the package cabinet at the farthest distance, hold the box and walk home with cat steps, the heavier the package, the more the gluteal muscles contract.

3. Sleep is the invisible fat burner

1. Bed temperature determines metabolic rate: when the air conditioner is turned on to 18 degrees and wrapped tightly in the blanket, the body burns brown fat 25% faster than at room temperature. Afraid of cold stars wearing a pair of plush socks, their feet will warm up and they will sleep even heavier.

2. Turn off all screens 90 minutes before bedtime: Blue light can trick the brain into thinking it's still daytime, and when melatonin secretion is insufficient, the body doesn't even have the strength to break down dinner.

3. It's important to schedule your weekend sleep: sleeping an extra hour than usual is just right, sleeping until noon can disrupt your biological clock, and I regret it on Monday.

4. Be careful of these invisible calorie assassins

1. Zero sugar drinks may be even more terrifying: sugar substitutes can stimulate appetite. After drinking that bottle of sugar free milk tea, don't eat two packets of cookies next.

2. Salad dressing is a vegetable traitor: a spoonful of mayonnaise destroys the whole bowl of grass, and replacing it with oil and vinegar sauce can also supplement high-quality fat. Avocado should not be mixed with white sugar. Sprinkle with sea salt and black pepper is the high-end way to eat.

3. The so-called hidden traps in healthy snacks: fried fruit and vegetable crisps, and sugar rich milk tea in cereal bars. The only things that can be caught and eaten are boiled eggs and small tomatoes. Losing 30 pounds is not magic, it's arithmetic. It creates a 300 calorie deficit every day, and after three months, a down jacket can be worn as an oversize. Tomorrow, when you wake up, take three deep breaths and your body will adapt to the rhythm. One day, the mirror will suddenly surprise you.