From 230 pounds to 121 pounds! This girl easily lost weight through 3 methods, and the doctors all praised her

Seeing the number on the scale change from three digits to two digits, many people may think it's a fantasy. But some people have indeed achieved it, and they have not taken an extreme route. This girl successfully lost nearly half of her weight using three seemingly simple yet extremely effective methods. What's even more surprising is that these methods don't require hunger or crazy exercise.

1. Adjusting dietary structure

1. Controlling carbohydrate intake

is not about completely skipping staple foods, but choosing high-quality carbohydrates. Replace white rice with brown rice, noodles with whole wheat pasta, and bread with whole wheat. These foods have a slow digestion rate and can provide a more lasting sense of satiety.

2. Increase protein ratio

Every meal should have high-quality protein, such as eggs, fish, and chicken breast. Protein not only helps maintain muscle mass, but also enhances the heat effect of food, allowing the body to burn more calories during digestion.

3. Eat more dietary fiber

Vegetables and fruits should account for more than half of the plate. Dietary fiber can promote intestinal peristalsis and also adsorb excess fat to be excreted from the body. Broccoli, spinach, and apples are all good choices.

2. Changing eating habits

1. Slowing down eating speed

It takes 20 minutes for the brain to receive signals of satiety. Chewing slowly can help the body feel full in a timely manner and avoid overeating. You can try chewing each bite of food more than 20 times.

2. Using small tableware

to exchange for small bowls and plates can effectively control food intake. Visually seeing a bowl full of rice makes it easier to feel satisfied psychologically, but in reality, the calorie intake decreases.

3. Regular meal times

Fixing meal times can help the body form metabolic memory. Don't skip any meal, especially breakfast. A stable eating rhythm helps maintain stable blood sugar levels.

3. Develop exercise habits

1. Start with simple exercises

You don't need to challenge yourself with high difficulty from the beginning. Walking fast for 30 minutes every day can consume 200-300 calories. After improving physical fitness, you can try aerobic exercises such as swimming and cycling.

2. Adding Strength Training

Muscles are natural fat burning machines. Strength training 2-3 times a week can improve basal metabolic rate. Squatting and plank support are effective self weight exercises.

3. Utilize fragmented time

to do leg lifting exercises while watching TV, stand on tiptoes when waiting for the elevator, and get off two stops early on the way to work and walk. By utilizing these scattered times, one can burn a considerable amount of calories in a day.

Losing weight is not about sprinting, but about running marathons. Finding a rhythm that suits oneself is the most important thing. These three methods may seem simple, but the key lies in long-term persistence. When a healthy lifestyle becomes a habit, weight management becomes easy and natural. Remember, everyone's body is unique, finding a way to feel comfortable is the key.