Starting the Change

Hello, today I'd like to share a topic that has greatly benefited me - healthy lifestyle. As a woman whose weight once shot up to 165 pounds, I deeply understand the importance of weight management. I clearly remember how I felt back then - lacking confidence when wearing clothes, not daring to try on clothes I liked, and even feeling exhausted just from walking. Every time I looked in the mirror, I was troubled by my increasingly rounded figure. After a year of effort, I not only successfully lost 44 pounds but more importantly found a sustainable healthy lifestyle.

Before starting this weight loss journey, I tried various weight loss methods. Dieting, meal replacement powders, excessive exercise, and even some so-called "miracle pills." But these methods either showed no obvious results or posed significant health risks. Until one day, I decided to make a complete change, no longer pursuing quick results but focusing on establishing a long-term sustainable healthy lifestyle.

The Way of Diet

When it comes to healthy living, many people's first reaction is dieting. However, scientific dietary management is much more important than simple dieting. When I first started making changes last year, I specifically consulted a nutritionist. She told me that healthy eating is actually about following the "three more, three less" principle. This simple principle became my guideline for changing eating habits.

What is "three more, three less"? "Three more" refers to eating more vegetables and fruits, more protein, and drinking more water; "three less" means less oil, less salt, and less sugar. It sounds simple, but it's not easy to do. However, after a year of practice, I've summarized some particularly practical tips.

Regarding increasing fruit and vegetable intake, I ensure I consume more than 5 servings of fruits and vegetables daily. How much is one serving? About the size of a regular apple or a handful of broccoli. For breakfast, I make myself a fruit and vegetable smoothie, usually containing spinach, banana, apple, and other ingredients, which is not only nutritious but also makes me feel refreshed. For lunch and dinner, I make vegetables occupy more than half of my plate. This not only ensures balanced nutrition but also effectively controls calorie intake.

Exercise Plan

Now that we've talked about diet, let's discuss exercise. Many people think weight loss requires daily gym sessions with weights, but that's not true. According to the World Health Organization's recommendations, just 150 minutes of moderate-intensity exercise per week meets health standards. What does this mean? You only need to walk for 30 minutes each day. This standard has relieved many people who find exercise hard to maintain.

That's how I started. After work each day, I would walk two laps around my neighborhood, taking about half an hour. At first, I chose a walking route that passed through the most beautiful garden in the community, so I could exercise while relaxing my mind. Only after my body adapted to this intensity did I slowly start trying more intense exercises like running and swimming. Looking back now, this gradual approach is particularly suitable for beginners.

Weight Monitoring

At this point, some might ask: how do you know if your efforts are working? This brings us to weight monitoring. In my experience, choosing a fixed time to weigh yourself is particularly important. I usually measure on Monday mornings on an empty stomach and record it on my phone. This habit has helped me better understand my body's patterns of change.

During the weighing process, I discovered many interesting phenomena. For example, weight loss isn't uniform - sometimes it might plateau for a while, known as a "plateau period." Don't get discouraged during plateau periods; continue maintaining a healthy lifestyle, and the weight will eventually continue to decrease.

Nutritional Supplements

During weight loss, proper nutritional supplementation is also important. I previously made the mistake of drastically reducing food intake to lose weight quickly, which led to dizziness and fatigue. Later, on doctor's advice, I started taking multivitamins daily while increasing quality protein intake. These supplements not only helped me maintain abundant energy but also improved my skin condition.

Sustainable Living

After saying all this, I want to emphasize that a healthy lifestyle must be sustainable. Don't expect quick weight loss methods, as they often not only have temporary effects but may also harm your body. Truly effective changes should be lifestyle habits that can be maintained long-term.

Reflections

After a year of practice, my biggest realization is that healthy living isn't a sprint but a marathon. It requires patience, perseverance, and most importantly, self-confidence. In this process, what's most important isn't reaching a specific numerical goal, but establishing healthy living habits.

What do you think? Feel free to share your healthy living experiences in the comments. If you're also troubled by weight issues, why not try the methods I mentioned? Remember, everyone's body condition is different, finding what works for you is most important. Let's work together to create a healthier, happier life!