Real experience of losing 30 pounds: Repeating these 4 things yields amazing results

Watching the numbers on the scale remain motionless can cause anxiety for many people. Losing weight is not difficult to say, and it is not easy to say. The key is to find a method that suits oneself. Those who successfully lose weight often do not rely on extreme dieting or crazy exercise, but instead adhere to seemingly ordinary but very effective habits.

1. Adjust dietary structure

1. Prioritize protein

Protein provides a stronger sense of satiety than carbohydrates and fats, and can reduce hunger. Eating protein rich foods such as eggs, lean meat, and soy products before each meal, followed by vegetables and staple foods, can effectively control total calorie intake.

2. Reduce refined carbohydrates

Refined carbohydrates such as white rice, white bread, and desserts have a high glycemic index, which can easily lead to blood sugar fluctuations and hunger. Replacing some refined carbohydrates with coarse grains such as brown rice, oats, and sweet potatoes can satisfy the appetite and prevent the failure of weight loss plans.

3. Control eating time

Try to control the daily eating time within 8-10 hours, such as from 8am to 6pm. This method of light fasting allows the body to have more time to burn stored fat, which is helpful for weight loss.

2. Choose efficient exercise methods

1. Strength training is essential

Many people think that weight loss only requires aerobic exercise, but in fact, strength training is equally important. An increase in muscle mass can improve basal metabolic rate, allowing you to burn more calories while at rest. Arranging 2-3 strength training sessions per week will yield better results.

2. High intensity interval training

Don't have time to go to the gym? Try high-intensity interval training. This exercise method has a short duration and high efficiency, and can achieve the effect of traditional aerobic exercise for 1 hour in just 20 minutes. Jump rope, Poppy jump, and Opening and Closing jump are all good choices.

3. Increase daily activity

In addition to dedicated exercise time, it is also important to walk more in daily life. If you can take the stairs, don't take the elevator; if you can stand, don't sit. These small habits accumulate and can burn a lot more calories every day.

3. Managing stress and sleep

1. Ensuring adequate sleep

Lack of sleep can lead to disrupted secretion of hunger hormones, making people more prone to overeating. Ensuring 7-8 hours of high-quality sleep every day is an important part of weight control.

2. Learn to Reduce Stress

Stress can stimulate the secretion of cortisol, a hormone that promotes fat accumulation. Finding stress relieving methods that suit oneself, such as meditation, deep breathing, and walking, can help control weight.

3. Record diet and emotions

Prepare a notebook to record daily diet and emotional states. This can help discover the patterns of emotional eating and adjust coping strategies in a timely manner.

4. Establish long-term thinking

1. Set reasonable goals

Losing 0.5-1 kilogram per week is a safe and sustainable speed. Don't pursue rapid weight loss, as it can easily rebound. Break down goals into small steps, and completing each step is progress.

2. Allow occasional indulgence

Completely prohibiting favorite foods can easily lead to overeating. Arranging 1-2 'cheat meals' per week can meet psychological needs without affecting overall progress.

3. Find a support system

to lose weight with friends, or join a weight loss community to encourage and supervise each other. Having someone to accompany will make this process easier to persevere. Losing weight is not a sprint, but a marathon. Those who successfully lose weight and maintain it often turn a healthy lifestyle into a habit. Starting today, try to integrate these methods into your daily life and you will find that change is quietly happening. Remember, every small progress is worth celebrating. By persisting, you can also achieve your ideal body shape and a healthier version of yourself.