In this era of pursuing health and beauty, weight loss seems to have become an eternal topic. It is not just a reduction in numbers, but also a profound change in perseverance, science and lifestyle. Many people are confused and struggling on the road to weight loss, and even damage their health due to improper methods. Today, I would like to combine my own weight loss experience to deeply explore the whole process from overweight weight loss to having a healthy body, share effective weight loss methods and a practical weight loss recipe, and especially analyze the much-watched fruit weight loss, hoping to light a guiding light for you who are working hard.
Chapter 1: Awakening and Transformation-My Personal Weight Loss Experience
My weight loss experience began with a dazzling mirror and an unoptimistic physical examination report. Once upon a time, I was a typical “overweight” person, 175cm tall, but my weight once soared to 95kg. Being overweight not only made me miss many nice clothes, but also brought lingering inferiority complex and increasingly obvious health problems: I was out of breath after climbing a few floors, and triglycerides and cholesterol also lit up red lights. This is the initial portrayal of countless overweight dieters – life is dragged down by weight.
The real turning point is to realize that health is more important than appearance. I made up my mind to start a thorough self-salvation. At first, like many people, I took a lot of detours. I tried the “seven-day fasting method”, but the result was dizziness and dizziness. After resuming the diet, my weight rebounded rapidly, even heavier than before. I also believed in “XX diet pills”, but what I got in return was palpitations and insomnia. These failed attempts made me understand a truth: any extreme method that violates the natural laws of the body will eventually end in failure.
My weight loss experience really got on the right track, starting with learning and practicing scientific knowledge. I no longer pursue speed, but focus on establishing sustainable healthy habits. I started to record my daily diet and calculate calorie intake; I let go of my fear of the gym, starting with brisk walking and jogging, and gradually adding strength training. The process is long, full of sweat and struggles with the desire for food. But every time I see the numbers on the scale steadily drop, feel that my body becomes lighter, and my mental state gets better and better, all the efforts become worthwhile.
Finally, it took me a year and a half to stabilize my weight at around 70 kg. The loss of 25 kg not only changed my appearance, but also made me “break out of the cocoon and become a butterfly” in spirit. I regained my confidence and energy, and all the indicators on the physical examination report returned to normal. This valuable experience of weight loss made me firmly believe that scientific methods plus perseverance are the only way to success.
Chapter 2: Taoism follows nature – core weight loss methodology
Successful weight loss cannot be separated from scientific weight loss methods. It is a systematic project that covers the three pillars of diet, exercise and lifestyle.

1. Dietary wisdom: eat right, not not eat
   Diet is the cornerstone of weight loss, accounting for more than 70% of the success factors. The core principle is to create a mild “calorie gap”, that is, “calorie intake < calorie consumption”.
2. Know the three major nutrients:

• Protein: It is the key to muscle gain and fat loss. Protein has a strong sense of satiety, which can effectively suppress hunger, and the body needs to consume more calories to digest protein. High-quality sources include: chicken breast, fish and shrimp, eggs, milk, and soy products.
• Carbohydrates: Don’t be afraid of carbon. It is the main source of energy for the body. The key is to choose “good carbon”, that is, complex carbon rich in dietary fiber, such as brown rice, oats, quinoa, whole wheat bread, corn, sweet potatoes, etc. They have a low glycemic index and a strong sense of fullness. Refined carbon such as milk tea, cakes, and biscuits should be avoided.
• Fat: Fat is not the devil. Healthy fat is essential for maintaining hormone stability. Choose unsaturated fats, such as avocados, nuts, olive oil, fish oil, etc.

1. Diet adjustment tips:

• Change the cooking method: Use steaming, boiling, stewing, and cold mixing methods more often, and avoid frying and braising.
• Adjust the order of eating: drink a bowl of soup before the meal, then eat vegetables, then eat protein, and finally eat staple food. This can effectively increase satiety and reduce total calorie intake.
• Ensure adequate drinking water: Drinking 1.5-2 liters of water every day can increase metabolism, help burn fat, and relieve hunger.
• Quit sugary drinks: The calories in a bottle of cola may take you half an hour to jog. This is one of the simplest and most effective steps to lose weight.

1. The art of exercise: burning fat and shaping in parallel
   Exercise can not only directly consume calories, but also increase your basal metabolic rate, making you a “thin body”.
2. Aerobic exercise (fat burning main force): refers to long-lasting, medium and low-intensity exercise, such as jogging, swimming, cycling, and skipping. It is recommended to do 3-5 times a week, 30-60 minutes each time. Aerobic exercise is an effective means of burning fat.
3. Anaerobic exercise (shaping and improving metabolism): mainly refers to strength training, such as squats, bench presses, rowing, and various equipment training. Muscles are the “engine” of the human body. The higher the muscle mass, the higher the basal metabolism, which means that you can consume more calories even when you are resting. Strength training can make your body lines tighter and avoid sagging skin after weight loss. It is recommended to arrange strength training 2-3 times a week.
4. Find your passion: The most effective way to lose weight is the one you can stick to. If you hate running, try dancing, boxing or HIIT (high-intensity interval training). Exercise should be fun, not a torture.
   III. Details of life: Habits determine success or failure
5. Ensure adequate sleep: Long-term lack of sleep will lead to a decrease in the secretion of leptin (suppress appetite) and an increase in the secretion of ghrelin (promote appetite), making you more likely to feel hungry and tend to choose high-calorie foods.
6. Learn to manage stress: Long-term high pressure will increase cortisol levels, which will promote the accumulation of abdominal fat. Reduce stress for yourself through meditation, yoga, listening to music, etc.
   Chapter 3: Practice makes perfect – Example of a one-day weight loss diet
   This is just an example, you can adjust it according to your preferences and calorie needs. The total calories are about 1500-1800 kcal, which is suitable for most adults who need to lose weight.
   The core of this “weight loss diet” is: high protein, medium carbon water, low fat, and high fiber.

• Breakfast (7:00-8:00)
• Option 1: Oatmeal and milk porridge (50g raw oats + 250ml skim milk) + 1 boiled egg + a handful of blueberries.
• Option 2: Two slices of whole wheat bread + 50g fried chicken breast + a few slices of lettuce and tomatoes + a cup of unsweetened soy milk.
• * Analysis: Provides high-quality protein and complex carbohydrates to start the metabolism of the day and provide a lasting sense of fullness. *
• Lunch (12:00-13:00)
• Option 1: A small bowl of brown rice (about 100g) + 150g steamed sea bass + a large portion of garlic broccoli.
• Option 2: Quinoa chicken breast salad (50g quinoa + 150g chicken breast + a large amount of mixed lettuce, cucumber, cherry tomatoes), with vinaigrette.
• * Analysis: Balanced combination to ensure the intake of protein and vegetables, and control the amount of staple food. *
• Snack (around 16:00)
• Option 1: a small box of sugar-free yogurt (about 150 grams) + a few almonds.
• Option 2: an apple or a cucumber.
• * Analysis: Relieve hunger in the afternoon and prevent overeating at dinner due to excessive hunger. *
• Dinner (18:00-19:00)
• Option 1: half a corn + shrimp fried with seasonal vegetables (100 grams of shrimp + snow peas, carrots, mushrooms, etc.).
• Option 2: a sweet potato (about 150 grams) + a large bowl of tofu and mushroom soup.
• * Analysis: Dinner is relatively light, reducing carbon water intake, mainly vegetables and a small amount of high-quality protein, reducing the burden on the body. *
  Chapter 4: Special topic discussion – the truth and misunderstanding of “fruit weight loss”
  Fruit weight loss is a very popular concept, but many people have misunderstandings about it.
• Advantages: Fruits are rich in vitamins, minerals, dietary fiber and water, and are an important part of a healthy diet. Their sweetness can satisfy people’s desire for sweets, and as a snack substitute, it is far better than processed foods.
• Myths and truths:

1. Myth 1: Fruits can replace meals. This is the biggest trap for fruit weight loss. Although fruits are healthy, they mainly provide fructose and carbon water, and the content of protein and healthy fat is extremely low. Using fruits to replace meals for a long time will lead to malnutrition, muscle loss, and a decrease in basal metabolic rate. Once a normal diet is resumed, the rebound will be very rapid.
2. Myth 2: All fruits are the same and can be eaten unlimitedly. The fructose in fruits is also sugar, and excessive intake will also be converted into fat and stored. Some high-sugar fruits, such as lychees, longans, mangoes, durians, etc., have calories that cannot be underestimated.
3. Myth 3: Juice is equal to fruit. During the extraction process, juice will lose a lot of dietary fiber, leaving only a high concentration of sugar, a fast blood sugar rise rate, and a poor sense of fullness, which is an “invisible killer” on the road to weight loss.

• Proper use of fruits for weight loss:
• Timing: Put fruits between meals as snacks, or as energy supplements after exercise.
• Selection: Give priority to low GI (glycemic index) fruits, such as strawberries, blueberries, grapefruits, apples, cherries, etc.
• Serving size: The daily fruit intake is recommended to be controlled between 200-350 grams, which is equivalent to a medium-sized apple plus a handful of berries.
  Finally: Weight loss is a gentle reconciliation with yourself
  Looking back on my weight loss experience, I got out of the predicament of overweight and weight loss, and finally gained not only an ideal weight, but also a new attitude towards life. Weight loss is not a painful self-abuse, but a journey to learn how to take better care of your body.
  Remember, there is no overnight weight loss method, and there is no weight loss diet suitable for everyone. The real secret is to find the balance point that suits you and allows you to stick to it for a long time. Integrate healthy diet and regular exercise into your daily life and make them as natural as breathing.
  This road may be long, but the scenery along the way – a healthier body, a more confident smile, a more positive attitude – is definitely worth every drop of sweat you put in. I hope my weight loss experience can bring you inspiration and strength, and I wish you can meet a better self on the road to health.