The secret to going from fat to thin: stick to these 5 things and lose 20 pounds in 3 months

Looking at the high numbers on the weight scale, many people have experienced similar troubles: despite trying various methods, their weight remains unchanged like glue. In fact, weight loss does not require complex tricks, the key is to find those truly effective and sustainable methods. Today, let's talk about those weight loss tips that have been verified by countless people, helping you avoid detours and reach your goals directly.

1. Adjust dietary structure

1. Control carbohydrate intake

Moderately reduce the intake of refined carbohydrates, such as white rice, white bread, etc. These foods are digested and absorbed quickly, which can easily lead to blood sugar fluctuations and fat accumulation. You can choose whole grains, miscellaneous grains and other alternatives, which are rich in dietary fiber and can bring a more lasting sense of satiety.

2. Increase protein ratio

Protein is an important nutrient for maintaining muscles, and digesting protein requires consuming more calories. Ensure an appropriate amount of high-quality protein intake for each meal, such as eggs, lean meat, soy products, etc., which can not only prevent muscle loss but also increase metabolic rate.

3. Reasonably match fat

Do not completely reject fat, choose healthy sources of fat such as nuts, deep-sea fish, olive oil, etc. These unsaturated fatty acids help regulate blood lipids, delay gastric emptying time, and reduce hunger.

2. Establish exercise habits

1. Choose a suitable exercise for yourself

Do not pursue high-intensity exercise, start with low impact exercises such as brisk walking and swimming, and gradually increase intensity. The key is to find a long-term exercise routine that can be maintained, with 3-5 times a week and regular exercise lasting more than 30 minutes each time.

2. Adding strength training

directly affects the basal metabolic rate of muscle mass. Engaging in 2-3 strength training sessions per week, such as squats, push ups, and weight training, or using dumbbells and other equipment, can effectively increase muscle mass and make weight loss more lasting.

3. Increase daily activity

In addition to dedicated exercise time, it is also important to engage in more physical activity in daily life. For example, choosing to take stairs instead of elevators, getting up and moving around for a few minutes every hour during work, the accumulated heat consumption from these fragmented movements is also considerable.

3. Optimize lifestyle habits

1. Ensure adequate sleep

Lack of sleep can affect the secretion of leptin and ghrelin, leading to increased appetite. Ensuring 7-8 hours of high-quality sleep every day helps regulate metabolism and appetite control.

2. Managing stress levels

Long term stress can stimulate cortisol secretion and promote fat accumulation. You can relieve stress and avoid emotional eating through meditation, deep breathing, and other methods.

3. Develop a regular daily routine

Set three meal times to avoid getting hungry and full one meal at a time. A regular biological clock helps maintain metabolic stability and reduce the risk of overeating.

4. Scientific Drinking Water

1. Adequate Daily Drinking Water

Water is an important mediator of metabolism, and it is recommended to drink 1.5-2 liters of water per day. Drinking a glass of water half an hour before meals can effectively reduce food intake.

2. Avoid sugary drinks

Sugary drinks such as fruit juice and carbonated drinks have high calories and poor satiety, which are the enemy of weight loss. You can choose sugar free tea, black coffee, and other alternatives.

3. Pay attention to drinking water time

Avoid drinking a large amount of water before bedtime that affects sleep, replenish water in a timely manner before and after exercise, and maintain body water balance.

5. Maintain the right mindset

1. Set reasonable goals

Losing 0.5-1 kilogram per week is a safe and sustainable speed. Do not pursue rapid weight loss to avoid rebound and health risks.

2. Record the progress process

By recording changes in diet, exercise, and weight, problems can be identified in a timely manner and strategies can be adjusted. Even small progress can bring sustained motivation. During the weight loss process, it is inevitable to encounter a plateau period, which is the body's self-protection mechanism. Maintain patience, adjust plans appropriately, and there will be new progress after breakthroughs. Losing weight is a long-term battle with oneself, requiring the dual support of scientific methods and firm willpower. Instead of pursuing quick results, it's better to integrate these methods into daily life and make health a habit. Remember, every persistence is the best investment in your body, and time will give you the most honest return.