I lost 37 pounds from 130 pounds to 95 pounds in 4 months, and haven't regained it yet! It's thanks to finding the right diet method. I'll share my personal experience with you, and the diet and exercise mode I'm using now is sustainable and integrates into my life. This habit-based healthy slimming method will help you lose weight without consciously trying!

Take a look at my changes over time, there's no painful torture like you imagined, and there's no deprivation of every meal.

Many young women like me often weigh every piece of meat and portion of food, and feel guilty about eating a little more – this is the reason why you eventually fail to lose weight! Can you really stick to this for a lifetime? To give up your beloved food?

Anyway, I can't do that. This is my three meals during the period, you'll find that slimming meals aren't the boring, rigid meals you imagine. When I cook, they're delicious! The more you break your original eating habits, the greater your cravings for high-calorie foods will be. Why not just slightly adjust your diet to treat your meals well?

Similarly, exercise consumption! You used to be someone who wouldn't sit down at all, so you suddenly vowed to go to the gym for intense training, you started training intensely for a few days, then… you just didn't continue. Besides, sudden training may not be effective, and you'll likely give up! Why bother?

So today's sharing is about a slimming method that doesn't require you to calculate calories or weigh food – it's about treating your daily meals more carefully.

I just want to teach you the methods to establish a healthy and sustainable body type.

Do you want to lose 20 pounds in a month and then regain 30 pounds? Or do you want to lose 8 pounds healthily in 30 days and maintain it for a lifetime?

If you want the latter, the following tips are effective! You can learn them in 7 minutes and benefit from them for a lifetime.

In addition, at the end of this article, I've designed a 30-day slimming meal plan for you. You can eat until you're full and still lose weight!

Slimming with a High-Protein Diet

How to eat?

Everyone knows that slimming is about eating less and moving more, and consuming less than you burn – lazy people slim by starving themselves or eating only vegetables and fruits, resulting in malnutrition or rebound. It's not sustainable!

On the internet, I've seen many popular slimming meals that you can copy, but few people succeed. Healthy slimming should be based on scientifically knowing how many calories you consume. Blindly reducing your intake will only backfire because controlling calorie intake is less important than calorie expenditure when it comes to actually losing weight!

1How many calories do you need to consume daily?

First, calculate your Basal Metabolic Rate (BMR):

I recommend using the Mao De Qian formula, because it is based on the data of 400 Chinese people from the north and south, which is more accurate than many popular formulas that aren't specifically designed for Chinese people.

Second, calculate your total daily energy consumption based on your activity level.

The higher your activity factor, the more calories you'll burn each day.

For example:

If you're a 60-kilogram white-collar goddess:

Your BMR is: (41.9 * 60 + 2869.1) / 4.184 = 1287 (kilocalories)

Your daily calorie consumption is: 1287 * 1.4 = 1802 (kilocalories)

As long as you consume no more than this number each day, you're halfway to slimming successfully!

Third, multiply your BMR by your activity factor to get your daily calorie consumption.

Subtract a certain calorie deficit from your daily calorie consumption to get your daily calorie intake. The calorie deficit is generally 300-500 kcal.

For example, if the white-collar goddess above sets a calorie deficit of 500 kcal, her daily calorie intake will be: 1802 – 500 = 1302 (kilocalories)

You're thinking: If I only eat 1500 kcal snacks every day, can I not eat meals and just eat vegetables and fruits? Haha! Don't tell me that!

Here, I want to emphasize:

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All your favorite fried chicken, potato chips, burgers, soda, cookies, cakes, donuts… are high-glycemic index foods. Eating them will make you feel good for a moment, but you'll regret it later!

And these high-calorie foods will trigger dopamine in your body, making it difficult to stop eating, and you'll feel very full after eating, which is why you want to eat more after eating a pack of cookies…

So when choosing food, we should consider GI value, glycemic index, and insulin.

✅ To establish a long-term healthy and sustainable dietary habit, you must master the following principles:

▼ Don't eat if you don't want to eat:

Like snack boxes, grilled skewers, potato chips, cookies, chocolate, etc.;

Like souffle, one point, strawberry mousse, chiffon cake, etc. all kinds of high-sugar desserts;

All delicious and fatty sugary drinks – of course, including rice noodles, like fried dough sticks, meat buns, noodles, etc.

Not a little bit, I'm afraid you won't be able to stick to it! The reason is the same – high glycemic index!

In order to maintain stable blood sugar levels, the food you consume should be able to provide a feeling of satiety, and most importantly, it should be healthy and nutritionally balanced, not just for slimming, but also for your overall health!

2Control your emotions.

Including myself, more than 80% of people experience 'emotional eating', which means they become upset or stressed and then eat to cope.

Snacks are just good for a moment, but it will make you feel guilty and regretful afterwards. So keep a good mood and control your emotions.

3Slimming is like a pyramid, the bottom layer is emotion, the middle layer is diet, and the top layer is exercise.

4Don't aim for quick weight loss.

Don't force yourself to train intensely for a short period, otherwise you'll just cause your body to crash and burn, and you'll be prone to illness and malnutrition.

5Don't rely on fate!

One is that excessive exercise will cause your metabolism to be damaged, and two, exercise accounts for only 20% of your total calorie consumption when it comes to slimming.

About Stress and Emotions and Slimming

1Stabilize your emotions

Including myself, more than 80% of people experience 'emotional eating', which means they become upset or stressed and then eat to cope.

Snacks are just good for a moment, but it will make you feel guilty and regretful afterwards. So keep a good mood and control your emotions.

2Slimming is like a pyramid, the bottom layer is emotion, the middle layer is diet, and the top layer is exercise.

3Don't aim for quick weight loss.

Don't force yourself to train intensely for a short period, otherwise you'll just cause your body to crash and burn, and you'll be prone to illness and malnutrition.

4Don't rely on fate!

One is that excessive exercise will cause your metabolism to be damaged, and two, exercise accounts for only 20% of your total calorie consumption when it comes to slimming.

Finally, regarding weight goals

Slimming is first related to mindset and lifestyle, then to physique, and finally to weight.

Remember: It's about looking good, not about being light.

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Because a good-looking physique is more important than the number on the scale!

Because a good-looking physique is more important than the number on the scale!

I hope you focus more on the changes in your body, and enjoy the joy of the process!

I've spent a whole night organizing this slimming three-meal plan for you – I hope it can provide you with some inspiration!

If you find this sharing helpful, give it a heart if you like it ❤️ and please collect it, I sincerely hope that ladies can lose weight healthily and happily!

❤️ I spent a whole night organizing the slimming meal plan – it's really a scientific and nutritious and happy way to slim down!

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