I’d like to share some concepts I have after successfully losing weight. Every person’s physique is different, and unreasonable weight-loss methods can be very harmful to the body. Initially, my weight loss certainly involved dieting; while my body didn’t suffer too much, that doesn’t mean the same approach works for everyone. So, the content shared below can be tried out by everyone. Although it won’t lead to rapid weight loss in a short time, in the long run, you will have a healthier body and a better mental state, and you will gradually lose weight. (If you want to lose weight but don’t want to suffer too much, you can try to stick with it and develop a habit.)
1. About daily routines
The importance of going to bed early and waking up early is well understood by everyone, but it is hard to achieve. I used to struggle with it too, so you can try eliminating naps during workdays and take a walk after lunch. Make it a habit to soak your feet before bed and turn off the lights by 10 PM. On weekends, get used to setting an alarm for yourself, and fill your weekend schedule with activities you’re interested in, which will give you motivation to wake up early.
(Currently, I wake up at 6:20 AM during workdays and go to bed by 10:30 PM; on weekends, I wake up at 7:00 AM and go to bed by 11:00 PM.)
2. About diet [Key Point]
Weight loss relies 90% on diet and 10% on exercise (this is my philosophy). In the early stages of my weight loss, I can say it was purely through diet. If you don’t love exercising as much as I do, you can refer to my dietary views. First, I want to emphasize that the dietary concepts below will not lead to rapid weight loss in the short term; health should always come first when losing weight.
1. How to eat three meals
Breakfast: Finish eating before 9 AM. Breakfast should be small but nutritious because our stomachs are just waking up in the morning. We should avoid eating too much or too varied at breakfast. Eating less can also ensure we’re hungry before lunch.
Me: I currently have two options for breakfast.
(1) A bowl of grain powder (no additives or sugar, the freshly ground type). If you have time, it’s even better to use a blender to make a bowl.
(2) Corn/pumpkin/yam + a cup of Americano. After dieting, I’ve really come to enjoy these; if you didn’t like them before, feel free to choose what you like, but keep it light and in small amounts.
Lunch: Three words: home-cooked meals. I’ve tried many types of low-fat meals, but in the end, I returned to home cooking. Because when losing weight, we must ultimately return to normal life, eating home-cooked meals is the healthiest choice. However, pay attention to a few points:
(1) For oil, choose canola oil or olive oil (only suitable for low-temperature cooking; I generally use it for baking). Use minimal seasoning, preferably just salt or light soy sauce (without additives, no sugar), and use less oil and fewer condiments when stir-frying. Do not add sugar or various sauces like oyster sauce. (Such stir-fried dishes may not taste as good, but you can adjust according to your own taste.) The principle is to minimize oil, salt, and seasonings. Me: 100g of raw rice cooked into rice + an appropriate amount of vegetables + an appropriate amount of eggs/meat; the rice should be more than the veggies and meat.
(2) For staples, both rice and noodles are fine because we’ve had whole grains for breakfast, so there’s no need to continue eating coarse grains at lunch. Eating too much coarse grains is also not good for the stomach. Regarding how much staple food to eat.
Dinner: I only recently started my dinner routine. I’ve gotten used to the 16+8 diet plan, so I have dinner finished by 7 PM at the latest, generally consisting of grain powder/a small amount of rice + light vegetables/boiled shrimp. If I’m not hungry before 7 PM, I won’t eat. For those struggling with hunger at night in the early stages, you can refer to what I eat.
2. What not to eat /
