Introduction

Many readers have been asking how I successfully lost 33 pounds in three months, so today I'll share my weight loss experience. Did you know? According to the National Bureau of Statistics, over 50% of Chinese adults are overweight or obese. This number continues to rise and is expected to reach 65% by 2025. As a former overweight person, I understand the challenges of weight loss, but with the right methods, it's not impossible.

I used to be a typical "overweight person" with a Body Mass Index (BMI) of 28.5, falling into the obese category. I would get out of breath climbing stairs, struggle to find clothes that fit, and feel discouraged looking in the mirror. These struggles motivated me to change my situation, and so began my weight loss journey.

Diet Transformation

When it comes to weight loss, many people's first thought is dieting. But have you considered whether dieting really works? According to research by the Chinese Nutrition Society, 90% of dieters regain weight within a year, often becoming heavier than before. This is because simple calorie restriction lowers the basic metabolic rate, putting the body into "starvation mode," causing rapid fat accumulation once normal eating resumes.

My weight loss journey began with a complete overhaul of my eating habits. First, I strictly controlled carbohydrate intake, reducing main dishes to one small bowl per meal. You might ask, wouldn't this make you hungry? Actually no, because I filled my stomach with lots of vegetables. I ensured at least 500g of vegetables daily, while limiting fruit to 200g. I particularly like cruciferous vegetables like broccoli and cauliflower, which are low in calories and rich in fiber and vitamins.

Protein intake is also important. I made sure to consume at least 1.5g of quality protein per kilogram of body weight daily. For example, two boiled eggs for breakfast, a piece of skinless chicken breast for lunch, and tofu for dinner. This combination ensures nutrition without excessive calories. When choosing protein sources, I prioritized lean meat, fish, eggs, and soy products, while avoiding fried foods and processed meats.

I also made major changes to my cooking methods. I switched from frying and braising to boiling, steaming, and cold dishes. I discovered this not only reduces calorie intake but also better preserves the natural flavors of ingredients. To enhance taste, I use appropriate spices and seasonings like ginger, garlic, pepper, and star anise, which add flavor without significantly increasing calories.

Meal timing is also important. I ensure three regular meals daily, never skipping meals, and try to avoid eating after 8 PM. Between meals, if hungry, I eat low-calorie snacks like cucumber, tomatoes, or a small portion of nuts. This prevents overeating due to hunger.

Hydration is also a crucial part of diet transformation. Every morning after waking up, I drink a large glass of warm water to help with intestinal movement and metabolism. I drink water half an hour before meals to increase satiety and aid digestion. However, I limit water during meals to avoid diluting stomach acids and affecting digestion.

When dining out, I check restaurant menus in advance to choose healthier options. If I can't find suitable choices, I ask the restaurant to use less oil and salt in cooking. I've also developed a habit of taking leftovers home, rather than forcing myself to finish everything to avoid waste.

Exercise Plan

Controlling diet isn't enough; you also need to exercise. But did you know that more exercise isn't always better? My exercise plan includes 3-4 moderate-intensity aerobic workouts per week, each lasting 30-45 minutes. This includes brisk walking, jogging, or swimming, maintaining heart rate at 60-70% of maximum. I always start with 5-10 minutes of warm-up to prevent injury.

I schedule my workouts in the morning or evening when temperatures are moderate and my body condition is optimal. I wear a sports watch to monitor my heart rate and exercise volume in real-time. Initially, I could only walk slowly for 15 minutes before getting winded, but through gradual training, I can now easily complete 45 minutes of brisk walking or 30 minutes of jogging.

Strength training is also essential for weight loss. I do strength training 2-3 times per week, focusing on major muscle groups with basic movements like squats and deadlifts. According to American College of Sports Medicine research, increasing muscle mass can raise basic metabolic rate, burning more calories even at rest. I start with basic movements based on my fitness level, prioritizing correct form over increasing weight.

During strength training, I pay special attention to proper form. I practice standard movements with lighter weights before gradually increasing. For squats, I ensure my knees don't extend past my toes, keep my back straight, and core tight. I allow adequate rest between sets to maintain quality in the next set.

Besides regular exercise, I increase daily activity. I choose walking over driving, stairs over elevators, and walk around the office building during lunch breaks. These small changes add up to significant physical activity.

To make exercise more interesting, I've tried new activities like yoga and Pilates. These not only strengthen core muscles and improve posture but also help relax body and mind. I joined an exercise community to work out with like-minded friends, encouraging and progressing together.

Mental Adjustment

The hardest part of weight loss isn't controlling diet and exercise, but maintaining a good mindset. I've seen many people abandon their entire weight loss plan after one episode of overeating. You should know that occasional indulgence is normal; the key is timely adjustment.

During my weight loss journey, I experienced many failures and setbacks. Sometimes work stress led to junk food consumption; sometimes social gatherings resulted in excessive calorie intake. But I learned not to let temporary setbacks negate previous efforts. Just continue with the plan the next day without putting too much pressure on yourself.

My experience is to record daily diet and exercise. Through recording, you'll see your progress, and this sense of achievement will motivate you to continue. I recorded three months of diet and exercise data on my phone app, clearly seeing how weight gradually decreased. Seeing these data increases confidence.

Besides recording data, I regularly take photos to track body changes. Sometimes weight might not change significantly, but comparison photos show changes in body contours. Such visible progress is very encouraging.

Psychological construction is also important. I tell myself weight loss isn't a sprint but a marathon. Don't expect dramatic short-term changes; maintaining a healthy lifestyle is key. I also regularly read scientific health knowledge for a deeper understanding of weight loss.

Family and friend support is also important. I communicated my weight loss plan to family members, who helped change household eating habits. Friends are also supportive, preparing healthy food options at gatherings.

Nutritional Supplementation

Proper nutritional supplementation is important during weight loss. I ensure drinking 2000ml of water daily, which helps metabolism and prevents constipation. I keep a water cup by my bed and drink water first thing in the morning, maintaining regular hydration throughout the day.

Vitamin and mineral supplementation shouldn't be neglected. I eat vitamin-rich foods daily, like dark vegetables and fruits. Adequate vitamin D and calcium supplementation is necessary, as research shows vitamin D deficiency is closely related to obesity.

While supplementing nutrition, I avoid common misconceptions. Some people think vitamin pills can replace vegetables and fruits, which is completely wrong. Dietary supplements are just aids; the main nutrition should come from a balanced diet.

I also pay attention to quality fat supplementation, like olive oil, nuts, and fish oil. These healthy fats benefit the body and help maintain satiety. However, intake should be controlled as even healthy fats are high in calories.

Experience Summary

Through these three months of effort, I not only successfully lost 33 pounds but more importantly found a healthy lifestyle that suits me. Now I'm not only at a normal weight but have a more proportionate figure and better overall energy. I no longer get winded climbing stairs and feel more confident in clothes.

This experience taught me that weight loss isn't a simple numbers game but a comprehensive lifestyle change. It requires effort in diet, exercise, mindset, and other aspects. Scientific methods are important, but perseverance is more important.

I maintain this healthy lifestyle now because I've found it not only maintains healthy weight but greatly improves life quality. Feeling energetic every day and improved work efficiency feels great.

You see, weight loss isn't mysterious; the key is using scientific methods and maintaining patience and perseverance. Everyone's physique is different, and suitable methods vary. The important thing is finding and maintaining what works for you.

Finally, I'd like to ask, have you experienced weight loss? What difficulties did you encounter? Feel free to share your story in the comments. Remember, everyone's weight loss journey is unique, and finding what works for you is most important. I hope my experience provides some inspiration and wish everyone seeking change can achieve their goals.