How to lose weight: Student Party loses 20 pounds in a week

Losing 20 pounds in a week is an extreme weight loss goal for student groups and is usually not recommended. Rapid weight loss may lead to health risks such as muscle loss, metabolic disorders, and malnutrition, especially for students in their growth and development stage. Scientific weight loss should be controlled at 1-2 pounds per week, and long-term health management can be achieved through a combination of reasonable diet and exercise.

1. Adjust dietary structure

Reduce refined carbohydrates intake and replace white rice with whole grains such as brown rice and oats. Increase the proportion of high-quality protein such as eggs, chicken breast, and soy products, and pair each meal with two fists of green leafy vegetables. Avoid fried foods, sugary drinks, and snacks, and use low sugar fruits as snacks. Drinking more than 2000 milliliters of water per day and drinking water half an hour before meals can reduce food intake.

2. Optimize eating habits

Use small plates to control single meal intake, chew slowly and prolong eating time. Breakfast ensures sufficient nutrition, and dinner is completed 3 hours before bedtime. Recording daily diet can help identify bad habits, and low oil cooking methods such as steaming and cold dishes can be prioritized when dining in the cafeteria. Avoid eating late night snacks after staying up late, as a decrease in metabolic rate at night can lead to fat accumulation.

3. Efficient Exercise Combination

Engage in aerobic exercise for at least 30 minutes daily, such as skipping rope, climbing stairs, jogging on the playground, and other zero cost activities. Cooperate with the strength training every other day, use your own weight to perform movements such as squats and plank supports. Do 10 minutes of fragmented exercise during break time, such as squatting against the wall, lifting legs, etc. Warm up and stretch before and after exercise to avoid sports injuries affecting sustainability.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep, as insufficient sleep can stimulate the secretion of ghrelin. Reduce sedentary time by standing and moving for 5 minutes per hour. Relieve academic stress and avoid emotional eating through meditation and breathing exercises. Form a weight loss group with classmates to supervise each other, increase the fun and persistence of exercise.

5. Scientific monitoring progress

Measure weight and waist circumference at fixed times every week, focusing on changes in body fat percentage rather than just weight numbers. Adjust the plan immediately if discomfort such as dizziness and fatigue occurs. Do not blindly use weight loss products. Adolescent students should be cautious about any medication interventions. You can seek professional guidance from school doctors or nutritionists to develop personalized health weight loss plans.

Students should pay special attention to their growth and development needs when losing weight, and their daily calorie intake should not be lower than their basal metabolic value. It is recommended to include dairy products, whole wheat bread, and eggs for breakfast, a moderate amount of staple food with meat and vegetable dishes for lunch, and protein and vegetables for dinner. Utilizing physical education classes and extracurricular activities to increase physical activity and develop lifelong beneficial health habits is more important than short-term weight loss. If there is no long-term change in weight or a tendency to overeat, parents and professionals should be sought for help in a timely manner.