The 7-point experience summary of people who have lost weight made me successfully lose 30 pounds:
1. Have regular meals: In the past, I always overdieted, and often overate after a while. And the regular three meals to avoid hunger and a full meal, can control appetite and reduce the chance of overeating.
Eating regularly can prevent your body from falling into famine, maintain an efficient level of functioning, and increase the efficiency of fat metabolism. During the weight loss period, you should eat a good breakfast, a full lunch, a small dinner, and avoid all kinds of afternoon tea and supper at other times, so that the calories will naturally be controlled.
2. Balanced nutrition: I have tried to lose weight by eating only vegetables and fruits in the past, and the weight loss was very fast at the beginning, and the weight rebounded after recovering from the diet.
In order to lose weight healthily, I no longer have a single diet, but a balanced diet, each meal must contain high-quality protein (such as chicken breast, fish and shrimp, beans), moderate carbohydrates (such as whole grains, whole wheat bread) and rich vegetables, a balanced diet nutrition, in order to lose weight healthily.
3. Insist on low oil and salt, control the amount of diet: During the weight loss period, learn to eat lightly to control appetite, I quit all kinds of high-sugar, high-fat, high-salt food, food to achieve low-oil and salt cooking, calories to control.
In order to reduce the capacity of my stomach, I eat until I am seven or eight minutes full at each meal, and insist on chewing and swallowing slowly, so that my brain can receive a full stomach signal in time, so as to avoid overeating.
4. Drink more water: I didn't like to drink water before, in order to improve the speed of weight loss, I did drink 2000 ml of water every day, instead of various drinks and milk tea, sufficient water can promote metabolism and help the body remove toxins and wastes.
5. Increase the amount of exercise: My exercise ability is relatively poor, and I can't persist in many exercises. That's why I opted for brisk walking, which is a low-intensity workout.
In order to increase the amount of exercise, I will walk briskly for 20 minutes to and from work, walk for 20 minutes after dinner, and do a set of squats and jumping jacks during the lunch break to activate the body muscles, increase the heart rate, and keep the body at a high metabolic level.
6. Adequate sleep: Lack of sleep will affect hormone secretion, resulting in increased appetite and slowed metabolism. For this reason, I quit the bad habit of staying up late, went to bed at 11 o'clock every night, slept for 8 hours, and fell asleep with a little hunger, which made me burn fat more efficiently.
7. Pay attention to body fat percentage: After learning the systematic concept of weight loss, I know that body fat percentage is the key to determining fat and thin. During weight loss, you must lose fat without losing muscle in order to really lose weight.
Therefore, I no longer let my weight affect my mood, and I do more strength training and protein supplementation to prevent muscle loss during the fat loss process, and my body is firmer after losing weight.