The real record of going from fat to thin: a difference of 30 pounds, just because of sticking to these few steps

At the moment when the number on the scale changes from three digits to two digits, it feels like the whole world has become light. This is not magic, but the accumulation of small daily persistence. Many people think that losing weight requires extreme dieting or crazy exercise, but the real transformation is hidden in those easily overlooked details of life. 1. Say goodbye to calorie anxiety

It is not necessary to simply divide food into "good" and "bad", the key is to control the portion size. A bowl of white rice and half a bowl of rice with plenty of vegetables may have the same amount of calories, but the latter can bring a more lasting sense of satiety. Learn to measure the amount of staple food with your fist and the size of protein foods with your palm, making dietary management more visual.

2. Look for natural alternatives

When sweet treats are coming, try making ice cream with frozen bananas or using the natural sweetness of dates instead of added sugar. These natural ingredients not only satisfy the taste buds, but also provide dietary fiber and trace elements.

2. Make exercise a habit

1. Start from fragmented time

10 minutes of high-intensity interval training every day may be more effective than 1 hour of uniform running. Do a few deep squats during work breaks, and exercise your calves with tiptoes while waiting for the elevator. These scattered exercise times can accumulate quite a considerable amount of time.

2. Find a happy way to exercise

You don't have to force yourself to go to the gym to lift iron. Dancing, swimming, and even outdoor hiking can all be ways to burn calories. The key is to choose a form of exercise that brings joy to oneself, so that it is easier to persist.

III. Secrets of Sleep and Stress

1. The Importance of Restorative Sleep

During deep sleep, the body secretes leptin, a hormone that regulates appetite. Ensuring 7-8 hours of high-quality sleep and running 3 kilometers more than during the day can promote metabolism. Stay away from electronic devices one hour before bedtime and create a dark and quiet sleeping environment.

2. Managing Emotional Eating

Stress can lead to an increase in cortisol, triggering thirst for high sugar and high-fat foods Hope. When feeling anxious, you can first drink a glass of warm water, take a few minutes of deep breathing, give your body a 15 minute buffer period, and often avoid impulsive eating.

4. Establish a support system

1. Record strength

Use a mobile app or laptop to record diet and exercise The situation does not necessarily require precise calculation of every calorie, but maintaining a habit of recording can improve self-awareness. Compare data changes weekly and adjust strategies in a timely manner.

2. Find like-minded people

to join a positive weight loss community, share experiences, and encourage each other. When seeing others break through the platform period, they will also gain motivation to continue moving forward. But it is important to choose a scientifically rational group and avoid being misled by extreme weight loss methods. The process of changing body shape is actually a process of reshaping lifestyle. Those seemingly small daily choices can produce astonishing compound interest effects over time. Don't pursue immediate results, give your body enough room to adapt and adjust, and healthy weight loss results will naturally come naturally.