How to lose weight as quickly and effectively as 130 pounds

People weighing 130 pounds need to combine dietary control with exercise to lose weight. The quickest way to achieve results is to create a reasonable calorie deficit daily and adhere to aerobic and strength training. The main methods include adjusting dietary structure, increasing daily activity, choosing efficient fat burning exercise, ensuring sufficient sleep, and managing stress levels.

1. Adjust dietary structure

Replace refined carbohydrates with low sugar staple foods such as oats and brown rice, and pair each meal with palm sized high-quality protein such as chicken breast and fish, with vegetables occupying half of the plate. Avoid fried foods and sugary drinks, and use low oil cooking methods such as steaming and cold mixing. Drinking more than 2000 milliliters of water per day and drinking water half an hour before meals can reduce food intake.

2. Increase daily activity levels

Utilize fragmented time for consumption, such as getting off two stops early and walking, climbing stairs instead of elevators. When sitting in the office for a long time, get up and move for 3 minutes every hour. When watching TV, do a wall squat or raise your legs. Household chores such as mopping the floor and cleaning windows can consume about 150 calories per hour, and walking more than 8000 steps per day can consume an additional 300-400 calories.

3. Choose high-efficiency fat burning exercise

Engage in 4-5 sessions of moderate to high-intensity exercise for at least 30 minutes per week, skipping rope for 10 minutes is equivalent to jogging for half an hour, and swimming can reduce joint pressure. HIIT training such as open and close jumps and boby jumps can continue to burn fat after exercise, while strength training increases muscle mass to improve basal metabolic rate. It is recommended to perform compound movements such as squats and plank supports.

4. Ensure adequate sleep

Lack of sleep can lead to increased levels of ghrelin, so it is recommended to maintain 7-8 hours of deep sleep every day. Avoid blue light stimulation 2 hours before bedtime and keep the room temperature at around 20 ℃. Regular sleep schedule helps with leptin secretion, and taking a nap of no more than 30 minutes can prevent affecting nighttime sleep quality.

5. Managing stress levels

Elevated cortisol levels can easily lead to abdominal fat accumulation, which can be relieved through meditation and deep breathing. Cultivate hobbies such as painting and gardening to shift attention and reduce emotional eating by sharing with family and friends. Perform 1-2 soothing exercises such as yoga or tai chi per week to regulate the autonomic nervous system.

During weight loss, it is recommended to lose no more than one percent of body weight per week to avoid metabolic damage caused by excessive dieting. Recording diet and exercise data can help identify problems, and during the plateau period, the exercise mode can be adjusted or the carbon water cycle method can be adopted. It is normal for women to experience weight fluctuations before and after their menstrual period, and maintaining healthy habits over the long term is more important than losing weight quickly. If discomfort such as dizziness and fatigue occurs, adjust the plan in a timely manner and consult a nutritionist or doctor if necessary.