165 pounds to 90 pounds! I didn't go hungry or run aggressively, so I changed two things. My waist became thinner in the first month

Looking at the number 165 pounds on the weight scale, many people's first reaction is that they must immediately go on a diet and exercise crazily. But those who truly lose weight know that extreme methods often backfire. Those who successfully reduced their weight from 165 pounds to 90 pounds actually quietly made two key changes.

1. Adjusting dietary structure is more important than dieting

1. Protein should be eaten at 1.2 grams per kilogram of body weight

Adequate protein can maintain muscle mass and avoid a decrease in basal metabolism. A 60 kilogram person needs 72 grams of protein per day, which is equivalent to 300 grams of chicken breast, 2 eggs, and 200 grams of tofu.

2. Replace refined carbohydrates with low GI staple foods

Replace white rice with mixed grain rice and noodles with buckwheat noodles. These foods have a slow digestion rate and smooth blood sugar fluctuations, which can reduce the opportunity for fat accumulation. 3. Eat 500 grams of vegetables per day. Dark vegetables make up more than half of the total, as they are rich in dietary fiber that can prolong satiety. Note that starchy vegetables such as potatoes and lotus roots should be included in the main consumption.

2. Changing the exercise routine is more effective than blindly increasing the amount

1. Prioritizing resistance training

Strength training three times a week is more effective in improving metabolism than running every day. Starting from weight training, squats, push ups, and plank supports are all good choices.

2. Utilize fragmented time for activities

Get up and move for 3 minutes every hour of sitting, and walk and climb stairs more frequently in daily life. These non exercise-induced heat expenditures accumulate significantly.

3. Ensure adequate sleep

Sleep 7-8 hours a day. Lack of sleep can lead to a decrease in leptin and an increase in ghrelin, making it more difficult to control appetite.

Three, the two most easily overlooked details

1. Adjust the order of eating

Drink soup first → eat vegetables → then protein → last staple food. This sequence can naturally reduce the intake of carbohydrates.

2. Manage the eating environment

Use smaller utensils and avoid looking at your phone while eating. Focusing on eating can generate a sense of fullness faster and avoid unknowingly overeating.

4. Changes that can be seen in the first month

1. The most significant change in waist circumference

After the reduction of visceral fat, the waist circumference usually shrinks first. Many people can lose 3-5 centimeters in the first month.

2. Improvement of skin condition

After quitting a high sugar diet, the appearance of oil and acne on the skin will significantly improve, and the pores will also appear more delicate.

3. More energetic

After blood sugar stabilizes, the occurrence of afternoon drowsiness will decrease, and work efficiency will naturally improve. Remember, weight loss is not a short-term sprint, but a long-term habit change. Those who successfully lose weight and maintain it have found sustainable ways that suit themselves. Starting today, by adjusting these two key points, you will also find that weight management can be so easy and natural. The changes brought about by a healthy lifestyle are far more than just the numbers on a weight scale.