From 188 pounds to 105 pounds, after losing 83 pounds, I realized: Do 3 things well, and you'll lose weight quickly!

Does the transformation from 188 pounds to 105 pounds sound like an unattainable dream? Don't rush to envy, the core secret of this weight loss expert is actually hidden in three small things. Without complex calculation formulas, expensive meal replacement products, or feeling dizzy from hunger, these simple methods may be the keys you have been looking for.

1. Re recognize your body

1. Calibrate your metabolic clock

Eat at a fixed time every day to form metabolic memory in your body. Research has found that people with regular sleep patterns can increase their basal metabolic rate by 15%. Breakfast is served between 7-9 pm, and dinner should be served no later than 7:00 pm.

2. There are ways to replenish water.

Drinking 30ml of water per kilogram of body weight is the basic amount, but it is important to drink slowly and in small sips. Big mouth watering can actually increase the burden on the kidneys and affect water use efficiency.

3. Sleep quality determines fat burning efficiency

Growth hormone secreted by the human body during deep sleep can promote fat breakdown. Ensuring 7 hours of high-quality sleep every day is more helpful for weight loss than running an extra 3 kilometers.

2. The Golden Rule for Dietary Adjustment

1. Change the Order of Eating

Drink clear soup first, then eat vegetables, and finally consume staple food and protein. This sequence can slow down the rate of blood sugar rise by 40% and effectively control appetite.

2. Smart selection of carbohydrates

Replace polished rice and white flour with low GI staple foods such as sweet potatoes and corn. Their dietary fiber can prolong satiety and prevent drowsiness after meals.

3. Protein intake should be dispersed.

Every meal should be accompanied by high-quality protein, such as breakfast eggs, lunch fish, and dinner tofu. This can continuously stimulate muscle synthesis and prevent metabolic decline.

3. Exercise is no longer painful

1. Daily fragmented exercise

Pads your toes while brushing your teeth, squats deeply while waiting for the elevator, and stretches while watching TV. These scattered micro movements can consume an additional 200-300 calories per day.

2. Find a happy way to exercise

Dance, badminton, swimming, choose the projects that make you happy. Exercising during emotional pleasure can increase fat burning efficiency by 27%.

3. Strength training is essential

Two 15 minute strength exercises per week can significantly improve resting metabolic rate. Starting from filling the mineral water bottle with sand, gradually increase the load. The difference of 83 pounds is not achieved overnight, but every 0.1 kilogram drop is worth celebrating. Remember, weight loss is not about fighting against the body, but learning to listen to its voice. When you can coexist peacefully with food, when exercise becomes a part of life, a better version of yourself will naturally be waiting for you ahead. Let's start practicing these three things today. Perhaps next month, as you stand on the scale, you will receive unexpected surprises!