Reducing from 130 pounds to 100 pounds requires scientific diet, reasonable exercise, and lifestyle adjustments, with the key being to create a calorie deficit and maintain metabolic health.
1. Dietary control
Reduce refined carbohydrates intake, replace white rice and pasta with whole grains, and increase high-quality protein such as chicken breast and soy products. Vegetables and fruits should account for more than half of each meal, and low sugar fruits such as strawberries and blueberries should be chosen. The main cooking method is steaming, avoiding deep frying and high salt seasoning. The daily water intake should be at least 2000 milliliters, and drinking water before meals can reduce food intake. Controlling the eating speed and chewing more than 20 times per bite can help form a sense of fullness.
2. Aerobic Exercise
Engage in 4-5 moderate intensity aerobic exercises per week, such as brisk walking and swimming, for at least 40 minutes each time. Intermittent high-intensity training can improve fat burning efficiency, such as jogging for 1 minute and then sprinting for 30 seconds. Warm up and stretch before and after exercise to avoid sports injuries. Choosing a favorite sport is easier to stick to, and dancing and cycling are both more fun options. Arranging exercise time in the morning or one hour after dinner is more effective.
3. Strength Training
Perform 2-3 full body resistance exercises per week, with a focus on training large muscle groups such as the legs and back. Self weight training and elastic bands are both suitable methods for beginners, while squats and push ups can activate multiple muscle groups. As physical fitness improves, dumbbells can be gradually used to increase the load, with each set of movements repeated 12-15 times. supplementing protein after strength training helps with muscle repair, and increasing muscle mass can improve basal metabolic rate.
4. Daily routine management
Ensure 7-8 hours of high-quality sleep every day. Lack of sleep can lead to increased secretion of ghrelin. Establish a fixed schedule to avoid staying up late and reversing day and night. Avoid using electronic devices 2 hours before bedtime, as blue light can inhibit melatonin secretion. The nap time should be controlled within 30 minutes. If it is too long, it will affect the quality of nighttime sleep. When under excessive pressure, meditation and deep breathing can be used to relax the body and mind.
5. Behavior Adjustment
Record daily diet and exercise, and use the app to track progress more intuitively. Set phased small goals and give non food rewards for every 5 pounds lost. Finding companions to lose weight together can encourage and supervise each other. Avoid extreme dieting and lose no more than 5% of body weight per month. During the plateau period, the exercise intensity and dietary structure can be adjusted to break through. During the weight loss process, it is important to pay attention to body signals and adjust the plan promptly if dizziness and fatigue occur. Women need to pay attention to the impact of their menstrual cycle on their weight, as swelling may occur before and after menstruation. Middle aged and elderly people should avoid rapid weight loss that leads to muscle loss, and increase protein intake appropriately. Postpartum weight loss should be carried out after the body has recovered, and sufficient nutrition should be ensured during lactation. Long term maintenance of healthy habits is more important than short-term rapid weight loss, and establishing a sustainable lifestyle is necessary to maintain an ideal weight.
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