Ditch the body fat percentage, it’s all just a ruse! And being skinny doesn’t equal a good figure, let alone good health. It’s all about lines and proportions that matter.

Let’s take a weight self-check chart for women, 155cm height, 120kg is considered slightly overweight!

I’ve maintained a weight of around 90kg for a long time, and after losing 140kg from being a ‘fat big guy’, I haven’t regained it. Combining my experience and two months of studying fitness and nutrition in the library, I’ve compiled a powerful weight loss guide to help you get fit and healthy.

I hope this can help the little fairies who are troubled about losing weight.

To make it easier for you to understand and practice, I’ve spent over 3 hours condensing this dry theory into easy-to-understand language.

About Eating

Diet is really important. Have you noticed that as long as you skip one meal, the weight on the scale will likely decrease the next day. But I don’t want you to starve yourselves! Because dieting will only make you miserable and won’t actually burn fat, only water and sugar, and a little energy.

How to lose weight should focus on what to eat, which is a well-known concept. The three key elements are:Carbohydrates 60%, Fats 25%, and Protein 15%.

For example, I divided my fat-reducing diet into 40%-60% carbohydrates, 25%-35% fats, and 15%-25% protein.

Here are some tips to lose weight unconsciously!

1Temporarily give up high-calorie snacks, addiction to snacks is not wrong, especially in winter, when you’re resting, you can’t stop snacking! If you can’t resist, buy low-calorie snacks that taste good~

2Don’t eat fried foods anymore! Repeatedly frying food is not hygienic, and food fried repeatedly is generally high in fat and carbohydrates. You’re not eating crispy chicken fillets, but a batch of high-calorie bombs, and it’s also difficult to metabolize.

3Meal preparation + ‘Perfect Plate’

In your fat-reducing period, prepare a small plate. You need to know that a big plate will make your appetite increase! A serving of rice looks meager when placed in a large plate, but looks abundant when placed in a small plate, which can ‘deceive’ yourself a little.

As shown in the picture, half of your meal should be vegetables, with 50% being green vegetables, and the other 50% being root vegetables, such as cucumbers, pumpkins, gourds, bitter melons, tomatoes, beans, and lentils.

Eat plenty of healthy dark vegetables, which are rich in vitamins (as recommended by dietary guidelines).

✅ 1/4 of the plate is protein, preferably high-quality protein, and half of it should be seafood.

✅ Animal protein can be selected as a protein source, such as fish and lean meat.

✅ The last 1/4 of the plate is filling food (not necessarily grains), with half of it being coarse grains, beans, or root vegetables.

4Fruits can be simple snacks, but shouldn’t replace meals.

On the one hand, fruits also contain sugar, which is easily absorbed and can accumulate fat. On the other hand, a protein-deficient diet will make you feel hungry and you’ll eat more food.

5Even if you eat coarse grains to lose weight, don’t eat too much! First, people with poor digestion and absorption won’t be able to eat coarse grains regularly. Second, long-term eating of coarse grains can also affect the absorption of certain trace elements, leading to malnutrition. Third, excessive consumption of coarse grains can affect the body’s ability to process certain microelements, leading to malnutrition.

6Adequate fat is good for youth and skin, and when losing weight, eat some good fats. Generally, nuts and vegetable oils are recommended.

Let's take a look at my three meals!

About Exercise

Aimless exercise is your biggest failure. Without a goal, you won’t have the motivation. Just like your work, without performance and task goals, your work will be lazy. Losing weight is the same!

✅ How many times a week should you exercise?

3-4 times a week for slow, steady-state cardio, no more than 5 times, because muscle growth requires 48 hours of recovery time.

Don’t train a muscle group consecutively for more than 2 days, or you’ll enter a plateau.

✅ When should you exercise?

Prioritize morning workouts on an empty stomach (don’t recommend for people with low blood sugar~)

If you don’t have time to exercise in the morning, you can exercise after a meal or 2 hours after eating.

✘ Can I just do leg extensions?

Localized fat loss doesn’t exist! There’s no such thing as ‘spot reduction’ or ‘spot-shaping’! Human fat loss only affects the overall body. Those ‘spot reduction’ products are almost all scams! And even if they have a slight effect on shaping muscles, they won’t work if your body fat percentage doesn’t go down. If a big belly and big legs don’t go away, they won’t help.

✅ How should you do cardio?

Cardio refers to low-intensity, rhythmic exercises. I usually choose running, swimming, cycling, and aerobics.

Cross-train with various cardio exercises, don’t just do one, and don’t exceed 1 hour. Prioritize HIIT training.

✅ How about no-repetition strength training?

Muscles need to be ‘oxygen-depleted’.

Strength training: do one big muscle group and one small muscle group each time.

Big muscle groups: back/chest/hips/legs cycle.

Small muscle groups: shoulders/abs cycle.

Training time: 15-30 minutes per muscle group, 3-5 sets of 12-15 repetitions.

Low-intensity, multiple repetitions, hold each exercise for 12-15 repetitions, 3 sets.

Always stretch before and after exercise.

No-repetition training: recommend Saturday and beautiful benefits, and you can do it!

✅ Overall exercise process: warm-up + no-repetition muscle shaping + cardio + stretching.

✅ What if I don’t want to exercise?

Choose an activity you love, which is far better than forcing yourself to run 10km every day.It’s not worth forcing yourself to lift weights if you don’t like it!

If you don’t have time to train, just increase your daily activities. It’s okay to walk instead of driving, and climb stairs instead of taking the elevator. You don’t need to go to the gym to exercise, you can find exercise spaces in your daily life~

About Mindset

Don’t overestimate your willpower. ‘It’s not that you’ll stop eating one meal at a time, and it won’t affect the weight the next day.’ This is just telling a 3-year-old story! You’re an adult! Who doesn’t stop eating one meal and then the scale doesn’t drop? How many months can you do it? A year? Who gave you the courage?

Regarding mindset issues, here’s a summary:

1Make your goals smaller:

Losing weight quickly is the biggest taboo. People often want to lose 20 pounds in a month or 7 pounds a week, which often ends in failure or significant rebound. Smaller goals are easier to achieve, and the sense of accomplishment will give you more motivation and confidence.

2Give yourself a gradual period:

When you reach a small goal, don’t let yourself indulge in eating freely, but still plan your diet reasonably and increase the intake of some healthy foods. Slow down the pace, enjoy the process.

3Relax, relax, relax:

Don’t be too concerned about the fluctuations on the scale. Enjoy life, be healthy and happy, and that’s the most important thing.

4Find a weight loss method that suits you:

I’ve tried many weight loss methods, and they all work for a while, but they all end in failure and rebound. The key is to find a sustainable method.

❤ Thank you for spending a night compiling the fat-reducing three meals. I’ve also organized the recipes on my page. Welcome to exchange ideas~~~

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