This is not a diet. It’s a simple way to lose weight. And you don’t even have to give up the food you love or join a gym. It’s about balancing (平衡) calories in tiny ways that add up to big benefits. You just form some habits that lean people have. Stick with them, and you’ll become thin.

•Wake­ up

When your eyes open, sit up slowly without using your hands. With legs straight out, bend forward until you feel a stretch (舒展) in your back. Hold and then use your abs (腹部肌肉) to lower yourself flat. Rest and repeat two more times. It will burn about 10 calories.

•Start with soup

When you have your meal, order a clear soup, and have it before having the main food. It can save twice the calories. Besides, you’ll feel fuller, so you’ll eat less when the main food comes.

•An apple (or more) a day

Apples are packed with fibre and water, so your stomach will want less. The study shows that people who eat at least three apples a day lose weight.

•Stand up and walk around

Every time you take the phone, stand up and walk around. Heavy people sit on average two and a half hours more per day than thin people. This trick is very important as standing up and walking around will burn 50 or more calories.

Use these tricks.With these small changes, you will have a big weight loss.

SMART Goal

The SMART goal is one of the most valuable methods used by high achievers today to realize their life goals. SMART is an acronym (首字母缩略词) that stands for Specific, Measurable, Achievable, Realistic and Time-bound. 【小题1】

Every goal ought to be specific. Being clear about your goals and expectations is the first step in reaching them. 【小题2】 For example, “I will start planning toward retirement” is vague (含糊的). Instead, you could say, “I will start planning toward retirement by building up a nest egg (储备金).” This is more specific. When you are specific about your goal, it’s easier for you to identify all its components and work accordingly toward achieving it.

【小题3】 If you can’t measure something, you can’t tell if you’re performing well or if you’re off track. Setting measurable goals lets you evaluate your performance and stay on track.

Goals should be achievable and realistic. 【小题4】 It’s also important not to get carried away and use unreachable goals as motivators. Allow yourself to feel motivated by the satisfaction of achievement and real progress.

Each goal has to be time-bound. 【小题5】 Actually, it’s incredibly important to make your goals time-bound. The act of having deadlines set for your goals is a motivation that drives you into action. Without a deadline, it is not possible for you to know if you’re making headway with your goals.

It can be difficult to start a hobby. You may not know where to begin or you may have come across one that needs expensive equipment(装备). 【小题1】 It doesn’t need a lot of materials and is available(可获得的) to you in your area to find a low-cost hobby, and pick something that is interesting to you.

Begin a collection. Many different collections can be started with little or no cost. 【小题2】 Look for rocks, plant leaves and flowers, or insects you can keep. Another way is to begin to collect something in your house, such as saving bottle-caps.

【小题3】 YouTube contains varieties of music you can listen to for free. Besides, you can discover music you like by using online radio stations or services including Pandora and Spotify. By exposing(使接触) yourself to new music, you can turn music into a relaxing hobby without having to buy albums.

Learn a game. Games are like sports and often benefit from being shared in the community. Game groups will often supply board games at no cost to you. In addition, libraries and schools may have video game groups for children and adults. You can also play a wide variety of free online games with people around you. 【小题4】 .

If these things fail to attract you, ask experts about how to begin. Find hobbyists and ask those who are experienced in your possible hobby for the least cost of materials you need to start. 【小题5】 You’ll be surprised that you don't need as much equipment as you imagined.