In just half a year, I managed to drop from 145 to 98 pounds, losing a significant 47 pounds, which is like shedding a third of my body weight. This achievement has been quite a sensation among my social circle.
Many people have asked me how I accomplished this. My approach is actually quite straightforward: I learned the correct concept of weight loss and followed the fundamental logic behind it. By focusing on the finer details of daily life, increasing the body’s calorie deficit, and enhancing metabolic levels, one’s physique will naturally become slimmer over time.
Let’s explore the five weight loss methods I believe have been underestimated:
1. The principle of regular meal times. Many people skip meals in their quest to lose weight, either by not eating breakfast or skipping dinner. However, I’ve found that maintaining regular meal times is the most scientific approach to healthy weight loss. By eating three meals on schedule, one is less likely to feel constantly hungry and crave snacks, thus reducing the desire for unhealthy foods.
I adhere to a lifestyle-based fat reduction, where I ensure my three daily meals are cooked with low oil and salt as the foundation. This allows me to control my food intake and maintain a balance of three parts vegetables to one part meat. By doing so, my daily calorie intake is controlled, and after persisting for 2-3 months, I’ve noticeably slimmed down.
2. The 40-minute exercise rule. I primarily choose to jog combined with brisk walking, as it is easier to maintain. I always ensure to exercise for more than 40 minutes at a time because when the body first starts to exercise, it mainly burns the stored glycogen, with minimal fat involvement. Around 30 minutes into the exercise, glycogen and fat are each involved by about 50%. To improve fat-burning efficiency, I insist on exercising for more than 40 minutes each time, which significantly enhances the fat-burning process.
3. Regular indulgence meals. To sustain weight loss over the long term, adhering to a strict diet every day can easily lead to binge eating. Therefore, I reward myself with an indulgence meal every 10 days or two weeks, allowing my taste buds and brain to be satisfied with my favorite foods, providing me with enough motivation to continue.
Of course, even indulgence meals are planned. I have them at lunchtime, not in the evening. Before the meal, I drink a large glass of water before eating anything else. On the days surrounding the indulgence meal, I intensify my workout to about an hour, which helps to reduce fat accumulation.
4. Emphasize strength training. During weight loss, many people overlook strength training. However, incorporating strength training into one’s weight loss routine can achieve excellent body sculpting results.
Especially for those with a larger starting weight who do not want loose skin after slimming down, it is essential to include strength training in their routine, such as performing a set of dumbbell squats, glute bridges, crunches, plank holds, and (kneeled) push-ups every other day. This helps to reduce muscle loss, maintain a high metabolism, and achieve a firmer physique after slimming down.
5. Do not fear staple foods. Staple foods provide our bodies with carbohydrates, an essential nutrient that the body cannot do without. Long-term avoidance of staple foods can lead to hair loss, palpitations, dull skin, and insufficient energy.
During weight loss, consuming a fist-sized portion of staple food per meal can help maintain metabolic drive, allowing for a healthy weight loss. To prolong satiety, we can replace rice and buns with whole grains, which helps control blood sugar levels and enhance the speed of weight loss.
