How did I successfully lose 20 pounds in just 2 months? As someone who has been through the weight loss journey, I would like to share 6 practical weight loss tips that I hope can help each and every one of you trying to lose weight!
1. Don’t overrestrict calories; eat enough to meet your basal metabolic needs.
Weight loss requires controlling calorie intake, but excessive dieting can harm your health and slow down your metabolism, which is counterproductive for weight loss.
I ensure that I consume enough energy each day to meet my basal metabolic rate, fulfilling my body’s fundamental operational needs, keeping my daily calorie intake around 1200-1400 calories.
2. Adjust dietary habits; avoid junk food.
High-sugar, high-salt, and high-fat snacks and drinks are often the leading causes of weight gain. To lose weight, I quit various snacks including fried chicken, fries, popcorn, cookies, cakes, and donuts, avoided takeout late-night meals, and resolutely steered clear of heavy-flavored foods. This effectively helps control calorie intake while reducing the burden on my body.
During my weight loss journey, I consistently ate three meals a day but did not overeat, helping my body establish a good metabolic rhythm. I also slow down my eating pace, aiming to eat until I’m about 80% full at each meal, which effectively shrinks stomach capacity, allowing me to lose weight without realizing it.
3. Avoid prolonged sitting and increase walking.
During the day at work, I basically sit for the entire day with very little activity. To lose weight, I get up to move around for 10 minutes every hour. After work, instead of rushing home, I walk briskly for 20 minutes first.
Walking regularly not only burns calories but also allows the body to relax and exercise moderately after a day’s work, effectively alleviating muscle strain and back pain from sitting for too long, improving joint flexibility and eliminating suboptimal health issues, aiding in healthier weight loss.
4. Schedule 1 hour of fitness routine between 8-9 PM.
Simple walking is still insufficient for exercise, so I schedule fitness meals at night. The fitness routines involve many movements, including jumping jacks, push-ups, squats, lunges, burpees, and high knees. I follow the upbeat rhythm of the music, sweating it out, activating every cell in my body, which not only enhances metabolic activity but also helps in burning fat and sculpting my body.
5. Measure waist circumference weekly and record changes in my figure.
Changes in waist circumference provide a visual representation of the effectiveness of weight loss, thus giving me more motivation and confidence. Each time I see my waist gradually getting smaller, the sense of achievement is simply unparalleled.
6. Increase water intake to over 2L daily.
Water is essential for life; adequate hydration helps boost metabolic levels and reduces the chances of binge eating. During the day, I make sure to drink enough water—2L— to replenish my body, promoting metabolism. However, I strictly control my water intake 2 hours before sleeping to avoid swelling the next day.
