Every overweight person hopes to successfully lose weight and become a better version of themselves. However, the journey of weight loss is fraught with difficulties, and many people have taken the wrong path.
Many people who have experienced weight loss know that various methods on the market, such as inducing vomiting, meal replacements with fruits, and L-carnitine, are of little use; they may even harm health and lead to more severe weight rebounds.
Today, I want to share a simple and effective method that helped me lose weight successfully—I dropped 18 pounds in a month—this method is called intermittent fasting.
My intermittent fasting plan is also very simple and highly practical. The so-called intermittent fasting means reducing caloric intake during specified times, allowing the body to remain in a state of hunger, thereby stimulating fat burning and adjusting metabolic processes.
There are generally two types of intermittent fasting: the 5:2 method (days) and the 16:8 method (hours). These methods are more acceptable compared to long-term dieting or starving oneself and are easier to stick to.
I tried the 5:2 intermittent fasting plan, arranging for 2 fasting days each week, while keeping the other five days with light meals, avoiding high oil and salt, and unhealthy processed foods. I focused on lightly processed, low-calorie foods to ensure balanced nutrition without going hungry.
I chose Monday and Thursday as fasting days, and here’s how I arranged the meal plan for those two days:
Breakfast: One boiled egg + one cup of unsweetened soybean milk + one tomato
Lunch: One piece of boiled chicken breast + one cucumber
Dinner: 150g steamed yam + 200g boiled lettuce
On these two days, my daily caloric intake was around 600 calories. If I felt hungry between meals, I would drink more water. I ensured I walked over 10,000 steps each day to maintain a basic level of exercise.
For the remaining five days, my lunch and dinner consisted of: half an apple before meals + two fist-sized servings of high-fiber vegetables + one fist-sized serving of high-protein food + one fist-sized serving of staple food (alternating between whole grains and refined grains) + a bowl of clear soup.
During these five days of normal eating, I performed a set of squats and push-ups every morning, doing 100 repetitions each time to strengthen my muscle groups and boost my basal metabolism. In the evenings, I would do some jogging or fitness routines to increase my active metabolism. At first, I could only exercise for 15 minutes, but gradually I increased it to 20 minutes, then 30 minutes, and my endurance improved over time.
After sticking to intermittent fasting for a month, I lost 18 pounds.
My figure has noticeably slimmed down, my waist has become thinner, and my face looks more defined, giving me a more energetic appearance, which makes me very satisfied.
Successful weight loss belongs to anyone who has the willpower and motivation to persist. If you can maintain your determination to lose weight, control your diet, and stay active, I believe you too can shed some pounds after a month.
