Core Insights - A 41-year-old mother from Guiyang, who weighed 180 pounds, successfully lost 60 pounds over a year by adopting a healthier lifestyle, which included dietary changes and exercise [3]. Dietary Guidelines - Control total calorie intake and maintain a balanced diet as the core of weight management [3]. - Avoid late-night snacks and maintain a regular eating schedule, with dinner ideally between 5:00 PM and 7:00 PM [4][5][6]. - Prioritize whole grains and reduce the intake of refined carbohydrates [7]. - Choose low-fat meat and dairy options, and limit fried foods and high-energy items [8]. - Alter the order of food consumption to "vegetables - meat - carbohydrates" to reduce high-energy food intake [9]. - Keep meals light, with daily salt intake not exceeding 5 grams and cooking oil limited to 20-25 grams [10]. Sugar Control - Focus on reducing added sugars, particularly from processed foods and beverages [11]. - Avoid sugary drinks, as many contain high sugar levels, averaging about 7 grams of added sugar per 100 milliliters [12]. - Limit high-sugar snacks like cookies, ice cream, and chocolates [13]. - Be cautious with sweetened dishes when dining out [14]. - Minimize sugar in home-cooked meals and gradually reduce dependence on sweetness [15]. - Opt for low glycemic index (GI) foods, such as whole grains and low-sugar fruits [16]. Exercise Recommendations - Engage in low to moderate-intensity aerobic exercises, such as brisk walking for at least 30 minutes daily [18]. - Incorporate strength training 2-3 times a week to enhance muscle metabolism and fat burning [20][21]. - Utilize short bursts of activity throughout the day if longer exercise sessions are not feasible [22]. - Household chores can also contribute to calorie burning, with activities like mopping equating to significant steps and calorie expenditure [23].
戒奶茶健身一年后，她像“换了一个人”！这套减重指南跟着做你也能瘦
Xin Lang Cai Jing·2026-01-10 08:10