Before Starting

Hi, I'm Little K. As a healthy lifestyle blogger, I've recently received many questions about how I successfully lost weight. Today I'd like to share my personal experience and insights with you. To be honest, going from 85kg to 65kg wasn't easy. However, after exploring during this period, I've developed a set of methods that work for me, and I hope they can inspire you too.

Looking back, the trigger for my weight loss journey came from a routine physical examination. At that time, the doctor shook his head at my various health indicators, especially my blood lipids and blood pressure which were at borderline levels. At that moment, I realized my health condition was raising red flags. What affected me even more was that at just 27 years old, I would get out of breath climbing stairs and tried to avoid full-body photos - this kind of lifestyle was truly depressing.

Diet Transformation

What's the most crucial aspect of weight loss? It's definitely changing eating habits. I remember when I first started transforming my diet, it took quite some effort to adapt. This process wasn't exactly easy or difficult - the key was having enough determination and patience.

I started by increasing dietary fiber. I used to love sweet cereal for breakfast, but now I switched to oatmeal with fresh fruit. For lunch and dinner, I changed from white rice to brown rice, and chose whole wheat bread. It took some getting used to at first, but after persisting for a while, I found that I not only felt fuller but my digestion also improved significantly.

Specifically, my breakfast plan is like this: 30 grams of plain oatmeal, paired with an apple or pear, plus two slices of whole wheat bread. I spread a bit of peanut butter on the bread, but control the amount to within 15 grams. Sometimes I add a boiled egg for protein and satiety. On weekends, I relax a bit and give myself a "reward," like whole wheat toast with avocado - both delicious and healthy.

Lunch is the most important meal of the day, and I always ensure it's nutritionally balanced. Previously, I would often have a large bowl of white rice with braised pork, but now it's a small bowl of brown rice (about 100g) with stir-fried vegetables (about 200g) and a portion of protein (about 150g). I vary my protein sources - sometimes steamed chicken breast, sometimes pan-seared pepper steak, sometimes boiled shrimp. For cooking methods, I try to choose steaming, boiling, or grilling, avoiding fried foods.

Regarding fat intake, I made some tough decisions. I said goodbye to my favorite fried chicken and french fries. Instead, I eat omega-3 rich fish like salmon and tuna two to three times a week. You know what? These good fats not only don't make you gain weight, but they also help prevent inflammatory diseases.

For dinner, I reduce portions but never skip the meal entirely. Usually, it's a vegetable salad with a small portion of protein. I make my salads rich in ingredients - lettuce, tomatoes, and cucumbers are standard, plus some ham cubes or shredded chicken breast for satiety. For dressing, I choose olive oil with lemon juice, which is both healthy and appetizing.

Snacks are also an important aspect. I used to eat chips while watching shows and binge on chocolate when stressed. Now I prepare healthy snack alternatives like sugar-free nuts, dried fruits, and yogurt. Even with these relatively healthy snacks, I strictly control portions, usually pre-portioning them to avoid overeating.

I've also made major adjustments to my beverage choices. I gave up my daily milk tea and cola. Now I only drink water, sugar-free green tea, or lemon water. If I really want something flavored, I make my own fruit tea using fresh fruit slices, which satisfies cravings without extra sugar.

Worth mentioning is that I didn't adopt extreme fasting or ketogenic diets. These methods might show quick results but are often unsustainable and can lead to nutritional imbalances. My principle is to progress gradually, letting my body slowly adapt to new eating habits - this is how to truly establish healthy dietary practices.

Behavior Management

Changing what you eat isn't enough - how you eat matters too. I set myself an iron rule: drink 8 glasses of water daily. You might think this is easy, but it's actually quite challenging in practice. My little trick was buying a graduated water bottle to carry with me, taking a sip whenever I see it. Gradually, drinking water became a habit.

I'm very particular about when I drink water. A warm glass first thing in the morning helps wake up the digestive system; drinking water half an hour before meals creates early satiety; hydrating during exercise is essential; and drinking a moderate amount an hour before bed, but not too much to affect sleep. This drinking schedule might seem complex, but it becomes natural after some time.

Then there's the challenging issue of portion control. I realized I used to eat very quickly, often not noticing I'd overeaten until I was stuffed. Now I deliberately slow down my eating pace, chewing thoroughly and paying attention to feelings of fullness. This naturally leads to eating less.

To cultivate the habit of thorough chewing, I set some specific small goals: chew each bite at least 20 times; ensure each meal lasts at least 20 minutes; no phones or TV while eating - just focus on tasting the food. Developing these small habits not only helped control my portions but also increased my enjoyment of meals.

I'm also particular about my dining environment. I try to choose quiet, comfortable places to eat, avoiding eating while walking or working. I use slightly smaller dishes, so even when full, portions aren't too large. I even put effort into table settings, as an elegant dining environment makes it easier to maintain good eating habits.

Emotional management is also a crucial part of behavior management. I found I used to binge eat when stressed or feeling down. Now I manage stress through other means, like listening to music, reading, or taking baths. If I really want to eat something, I'll first drink a warm glass of water and wait 10 minutes to see if I'm truly hungry.

Health Monitoring

If you ask me the secret to successful weight loss, it's consistently recording weekly weigh-ins. I downloaded a weight tracking app on my phone and weigh myself at fixed times each week. By observing changes in my weight curve, I can adjust my diet and exercise plans promptly.

Besides weight, I also record other body measurements. For example, changes in waist and hip circumference sometimes reflect weight loss results more directly than weight itself. I also track daily energy intake and expenditure - while it doesn't need to be exact to the calorie, having a general idea is important.

During the recording process, I discovered my weight loss wasn't linear. Sometimes I'd hit plateaus where weight wouldn't decrease despite my efforts. At these times, I'd review my records to analyze if something needed adjustment, like increasing exercise intensity or improving certain dietary habits.

Regarding nutritional supplements, I think reasonable use of supplements is important. But I must emphasize that supplements are just aids and shouldn't be relied on completely. I take a moderate amount of multivitamins daily to ensure basic nutrition.

When choosing supplements, I pay special attention to product safety and reliability. I usually choose products from well-known brands and carefully read ingredient lists and usage instructions. Besides multivitamins, I supplement specific nutrients based on my needs. For example, calcium and vitamin D to ensure bone health during weight loss, and sometimes protein powder, especially when increasing exercise.

Regular health check-ups are also an important part of health monitoring. I get a comprehensive check-up every six months, focusing on indicators like blood lipids, blood sugar, and liver function. These objective data help me understand my health status more comprehensively and detect potential health issues early.

Exercise Plan

Controlling diet isn't enough - you also need to move. I maintain 150 minutes of exercise weekly. How do I arrange it? I take a 30-minute walk after work on weekdays, plus swimming or yoga on weekends.

Regarding exercise, many people want to start with high-intensity training, but this can easily lead to injury or negative emotions. I suggest starting gradually with basic aerobic exercise. At first, I just walked around my neighborhood after work, not fast, just keeping my body active.

Gradually, I started trying more intense exercises. For example, fast walking became slow jogging, and duration increased from 20 minutes to 45 minutes. During this process, I found music to be a great companion - I created a special workout playlist with rhythmic songs that make exercise more enjoyable.

To avoid monotony, I frequently change up my exercise routine. Besides running, I go swimming. Swimming is a full-body exercise that not only burns fat but also sculpts muscles. At first, I could barely swim one lap, but now I can easily do 20.

Yoga is another favorite of mine. It not only improves flexibility but also helps relax the mind. I attend two yoga classes weekly, starting with basic poses. Now I can perform some more challenging poses - the sense of achievement from this progress feels great.

I'm also thoughtful about choosing exercise equipment. I selected suitable running shoes that protect joints and improve exercise efficiency. Exercise clothes should be sweat-wicking and breathable for comfort. I use a fitness tracker to record exercise data, including steps, heart rate, and calories burned, which helps me understand exercise effects more intuitively.

To maintain exercise motivation, I joined an online fitness community. We share exercise experiences and encourage each other. Sometimes we organize offline activities like weekend hiking or marathon participation. Through this process, I've met many like-minded friends and gained much happiness.

It's particularly important to note that exercise must be gradual and within your capabilities. I adjust exercise intensity based on my physical condition, especially when just starting. If you feel unwell, stop exercising immediately and consult a doctor if necessary.

Psychological Adjustment

Psychological adjustment during weight loss is also important. This isn't something that happens overnight - it requires patience and persistence. I set small goals for myself, like losing 3kg first, and reward myself when reaching goals, maybe with new clothes or a movie.

During this process, setbacks and difficulties are inevitable. Weight might rebound, or exercise plans might be interrupted for various reasons. Don't be too hard on yourself - learn to accept and adjust. My method is to promptly summarize lessons learned and then make new plans to move forward.

Support from family and friends is also important. I share my weight loss plans and progress with them, and their encouragement and understanding give me great motivation. Especially when I want to give up, even a single word of encouragement from those around me can help me regain confidence.

Maintaining Results

The maintenance period after successful weight loss is equally important. I continue maintaining good diet and exercise habits but don't put too much pressure on myself. Weight can fluctuate within a reasonable range - the key is maintaining a healthy lifestyle.

Now, not only is my weight ideal, but my whole demeanor is different. My skin has improved, I have better color, and my work efficiency has increased. Most importantly, I've found a healthy lifestyle, which is more meaningful than just losing weight.

Experience Summary

Looking back on the entire weight loss process, I think the most important thing is finding methods that suit you. Don't blindly pursue quick results; instead, establish sustainable healthy habits. Also, learn to enjoy the process - treat it as an opportunity to improve life quality rather than painful torture.

Finally, I want to say that weight loss is a long-term battle. Everyone's physique is different, and suitable methods vary. I hope you can gain some inspiration from my experience and find your own path to health. Remember, taking it slow is about going further - a healthy weight isn't the endpoint but the beginning of a better life.