My Story

Hello everyone, I'm a lifestyle blogger who loves food and fun, and I used to be overweight. Honestly, before starting my weight loss journey, I was a true foodie with zero resistance to delicious food. From bubble tea shops to BBQ stands, from crayfish restaurants to hot pot places, I was a VIP-level regular everywhere. Every time I browsed food delivery apps, I could find all sorts of excuses to comfort myself: I had a tough day at work, I deserve some good food; there's a new restaurant offering discounts in my social feed, it would be a shame to miss it; this restaurant has such high ratings, I must try it...

As a result, my weight kept climbing, clothes didn't fit well, photos always needed editing, and I would get out of breath just climbing stairs. Worst of all, I noticed my skin getting worse and worse, and I often felt completely drained of energy.

From December last year to January this year, I finally decided to make a change. After careful research and practice, I successfully lost 17.6 pounds using scientific dietary methods, and the process wasn't painful at all. I didn't go through any starvation hell, didn't suffer from hunger or cold, and didn't experience any binge eating rebounds. Today I'd like to share my experiences with you.

About Carbohydrates

When it comes to weight loss, many people's first reaction is to cut out carbs. Several of my close friends immediately eliminated rice, bread, and other staple foods as soon as they started their diet. But this approach is particularly unscientific.

According to nutritional research, carbohydrates should make up 45%-65% of our daily total calories. Think about it - 70% of our brain's daily energy comes from glucose. If we completely cut out carbs, our brain will be in an energy-deficient state, which is why many people who completely avoid carbs feel unfocused and irritable.

The key issue isn't whether to eat carbs, but what to eat and how to eat them. After this period of practice, I've developed a carb intake plan that works for me.

First is choosing whole grain and high-fiber staple foods. I replaced my beloved white rice with brown rice and white bread with whole wheat bread. It was definitely hard to adjust at first - brown rice has a rougher texture than white rice, and whole wheat bread isn't as soft as white bread. But after sticking with it for a week, I discovered these foods actually have their own delicious qualities. Brown rice has a unique sweet taste when chewed, and whole wheat bread has a subtle wheat fragrance.

Most importantly, these whole grain foods are particularly good at creating a feeling of fullness. Because they contain abundant dietary fiber, they slowly expand in your stomach, making you unconsciously eat less. And this feeling of fullness lasts much longer, unlike white rice where you get hungry again soon after eating.

I also discovered an interesting fact: for the same portion size, whole grain foods often have lower calories than refined foods. For example, a regular slice of white bread is 95 calories, but a slice of whole wheat bread is only 70 calories. The difference might seem small, but if you eat two slices of bread every morning for breakfast, over a month you'll consume 1,500 fewer calories, which is roughly equivalent to losing 200 grams of weight.

My current breakfast combination is like this: two slices of whole wheat bread, paired with a boiled egg and a cup of black coffee. The bread provides carbs and dietary fiber, the egg provides protein, and the coffee provides energy. This combination is not only nutritionally balanced but keeps me from feeling hungry until lunch.

Oh, and speaking of carb intake timing, I have a small suggestion: try to concentrate your staple food consumption at breakfast and lunch. This is when our energy consumption is highest, so the carbs we eat are more likely to be utilized. You can eat fewer staples at dinner, so there won't be as many unused carbs converting to fat while you sleep.

How to Eat Protein

If we're talking about the most important nutrient during weight loss, it's definitely protein. It not only helps us maintain muscle mass but also provides lasting satiety. Moreover, protein consumes more than twice the calories of carbohydrates during digestion, meaning that for the same 100 calories of food, protein will use up 30 calories during digestion while carbs only use 10 calories.

My experience is that quality protein should appear at every meal. Breakfast can be boiled eggs or milk, lunch and dinner can be lean meat, fish, or soy products. It's worth noting that many people only think of chicken breast when it comes to protein, but there are actually many choices.

For example, salmon not only contains quality protein but is also rich in omega-3 fatty acids. Every 100 grams of salmon contains 2.3 grams of omega-3 fatty acids, which is about one-third of our weekly recommended intake. Omega-3 fatty acids are not only good for cardiovascular and brain health but also help control appetite. I arrange 1-2 salmon meals for myself every week, which is both delicious and healthy.

Soy products are also a great source of protein. Tofu, dried tofu, and bean curd sheets all have low calories but considerable protein content. Plus, soy products are much cheaper than meat, making them particularly suitable for dieters on a budget. My favorite is mapo tofu, using just a little ground meat for flavor, mainly tofu, which can satisfy cravings without consuming too many calories.

Speaking of chicken breast, it is indeed a good choice during weight loss, but the key is knowing how to prepare it. Many people think chicken breast is unpalatable, but that's because they don't know how to cook it. My method is to marinate it with cooking wine and ginger slices for half an hour, then simmer it in water over low heat. This way, the chicken breast comes out tender and juicy. Add some black pepper or curry powder, and you won't feel like you're eating "fitness food" at all.

Fruit and Vegetable Combinations

When it comes to healthy eating, vegetables and fruits are absolutely essential. But while many people know they should eat more, they often fail to do so. Why? Because it's not convenient enough.

My solution is to make fruits and vegetables readily available snacks. Every weekend, I spend time preparing fruits and vegetables for the week. I wash and cut all the bought fruits, package them in containers, and put them in the refrigerator. This way, whenever I want a snack, I can open the fridge and find cut fruit, which is much more convenient than going to a convenience store for snacks.

The same goes for vegetables. I cut carrots into strips, break broccoli into small florets, blanch them in advance, and pack them in containers. When working overtime at the office and wanting a snack, I can take them out directly and eat them with sauce. Gradually, I developed the habit of replacing snacks with fruits and vegetables.

This method is not only good for health but also helps you save money. According to my records, after sticking to this for a month, my snack spending dropped from over 300 yuan per month to less than 100 yuan. I used to buy all kinds of puffed snacks and chocolate, but now I find that fruit slices and vegetable strips with some sauce are actually much more interesting than those snacks.

Moreover, eating fresh fruit has so many benefits. For instance, I particularly like citrus fruits, which not only contain rich vitamin C but also help burn fat. Apples are also a good choice, as they contain pectin that helps control appetite, and the chewing process itself burns calories.

As for vegetables, my suggestion is to diversify. Different colored vegetables contain different nutrients - for example, dark green Chinese flowering cabbage is high in iron, orange carrots are rich in carotene, and purple eggplants contain abundant anthocyanins. I deliberately combine different colored vegetables in each meal, which not only provides balanced nutrition but also looks particularly appetizing.

Eating Habit Transformation

During my weight loss journey, I discovered an important truth: many times we eat too much not because we're truly hungry, but because we eat too quickly. Research shows that it takes about 20 minutes from the start of eating until the brain produces a feeling of fullness. If we wolf down our food, we've already eaten too much by the time our brain reacts.

So now I time myself when eating, forcing myself to spend at least 20 minutes on each meal. How do I do this? First is to chew slowly and thoroughly, chewing each bite 20-30 times. Then put down your chopsticks - put them down after each bite, don't keep holding them. Finally, drink water - take a small sip of water every few bites, which helps with digestion and extends eating time.

When I first started this method, it was really tough. A meal that used to take 10 minutes now takes 20 minutes, which felt extremely slow. But after persisting for a while, I found that this habit brought so many benefits. First, my food intake naturally decreased by about one-third, because by the time my brain sent satiety signals, I hadn't eaten as much. Second, my digestion improved, and I no longer felt drowsy after meals.

Besides controlling eating speed, I developed several new habits. For example, using smaller bowls and chopsticks, so even if I fill the bowl, I'm still eating less than before. Also, drinking soup after the meal instead of during it, so I don't reduce vegetable intake by filling up on soup.

Smart Shopping Method

When it comes to healthy eating, shopping is a crucial component. Did you know that supermarket shelf arrangements are strategic? The snacks and drinks most likely to trigger impulse purchases are usually placed at eye level, while basic ingredients are often placed in less noticeable locations.

So now I always make a shopping list in advance and never go to the supermarket when hungry. Research shows that self-control significantly decreases when hungry, making us more susceptible to junk food. I also try to go to the supermarket in the morning because that's when I have the most energy and can make more rational choices.

When shopping for ingredients, I discovered a particularly useful money-saving tip: seasonal vegetables and fruits are not only cheaper but also have higher nutritional value. For example, cabbage in winter is only 2 yuan per jin (500g), and its vitamin C content is 30% higher than in summer. Summer tomatoes are cheap and juicy, while in winter they're expensive and tasteless. So now I plan my shopping list according to the seasons.

Additionally, I pay special attention to ingredient lists. Many foods that appear healthy actually contain large amounts of added sugar and oil. For example, some "low-fat" yogurts, while indeed low in fat, might contain a lot of added sugar for flavor. So now I carefully compare ingredient lists of different brands and choose products with the fewest additives.

Gradual Change

Finally, I want to say that changing eating habits really isn't something that happens overnight. I've seen too many people start with grand ambitions to completely change their eating habits, only to give up after a few days. So my advice is to change just one small habit at a time, and only move on to the next one after you've completely adapted.

For example, I started by just changing my drinking habits, replacing sugary drinks with sparkling water. To be honest, the first week was really tough - I would feel so tempted every time I saw colleagues drinking cola. But I told myself to just stick with this one change, not worry about anything else. After persisting, I found that sparkling water with some lemon is actually quite nice to drink. Plus, I saved at least 10 yuan every day, which adds up to 300 yuan a month, or 3,600 yuan a year - enough to buy lots of healthy ingredients.

Only after completely adapting to drinking sparkling water did I start changing the next habit, like switching from fried breadsticks to whole wheat bread for breakfast. Changing one habit at a time like this made each change less difficult.

This gradual approach to change has transformed my eating habits dramatically without me even realizing it. Looking back now, I'm really grateful I chose this gentle approach to change. If I had tried to completely give up all unhealthy foods from the start, I probably would have given up early on.

Now, healthy eating has become my lifestyle. I no longer lose control at the sight of delicious food, nor do I give up on myself after a momentary indulgence. I've learned to enjoy food while also taking care of my body.

Conclusion

Through this period of practice, I've deeply realized that healthy eating isn't actually difficult - the key is finding what works for you. Don't blindly copy others' weight loss methods, but gradually adjust to develop an eating plan you can stick to long-term based on your own lifestyle and taste preferences.

Which of these suggestions do you think you could start trying right away? Feel free to share your thoughts in the comments section. Let's encourage and support each other on this journey to health.