The Trigger

I remember it was the summer of 2022, standing in front of the scale, staring at the shocking number: 85 kilograms. Compared to two years ago, I had gained 40 jin (approximately 44 pounds). Yes, you read that right - in just two years, I transformed from a slender girl into a chubby ball. At that moment, I suddenly realized if I didn't change, more health problems would await me.

I clearly remember that day - summer sunlight filtering through the curtains onto the floor, me wearing loose pajamas, standing on the bathroom scale. When the number stopped at 85, my heart seemed to skip a beat. I started reflecting on everything that had happened in these two years: late-night takeouts during work pressure, neglected exercise time due to project deadlines, and uncontrolled snacking due to anxiety. These seemingly trivial lifestyle habits had eventually left visible marks on my body.

That night, lying in bed tossing and turning, my mind kept flashing through recent discomforts: getting out of breath after climbing a few flights of stairs, clothes not fitting one after another, and the unfamiliar face in the mirror. More worryingly, I started experiencing symptoms of cervical spondylosis, often feeling dizzy - the doctor said this was directly related to my weight gain.

The Resolution to Change

I had tried losing weight before, but those attempts were all talk and no action. This time was different - I set myself a goal: 18 months to rebuild a healthy lifestyle. Not for temporary weight numbers, but for lifelong health.

I began to seriously think about why my previous weight loss attempts had failed. Each time I would try a weight loss method immediately upon discovering it, without ever really understanding if it was suitable for me. Sometimes, for quick results, I even resorted to extreme measures like drinking only juice for several days or eating nothing but boiled vegetables all day. These methods did show short-term results but often came with dizziness and fatigue, making them ultimately unsustainable and leading to more severe rebounds.

This time, I decided to change my strategy. First was changing my mindset - no longer seeking quick results but focusing on establishing long-term healthy lifestyle habits. I spent two whole weeks planning, researching extensive nutritional materials, and even consulting with professional nutritionists. I understood this wasn't just a weight loss journey, but a complete lifestyle revolution.

The Diet Revolution

When it comes to weight loss, many people's first reaction is to diet. But do you know? This is actually the easiest way to fail. My nutritionist told me that a reasonable diet plan should be a win-win solution that both meets the body's needs and helps with weight loss.

Under the nutritionist's guidance, I began to understand food anew. Weight loss isn't simply about eating less, but learning to eat the right things. Our bodies need protein to maintain basic metabolism and muscle mass, carbohydrates for energy, healthy fats for hormone balance, and various vitamins and minerals to maintain normal function.

I started carefully planning the nutritional composition of each meal. Breakfast was no longer simply bread and milk, but changed to oatmeal with nuts and fresh fruit. The rich dietary fiber in oatmeal provides sustained satiety, nuts provide healthy fats and protein, and fruit supplements necessary vitamins and minerals. This combination is not only nutritionally balanced but also keeps you feeling full all morning.

For lunch, I prepare whole grains, lean meat, and plenty of vegetables. Whole grains contain more dietary fiber and trace elements than refined grains, lean meat provides quality protein, and vegetables supplement various vitamins and minerals. I particularly like using quinoa instead of white rice, paired with chicken breast and various colorful vegetables - not only nutritious but also appetizing.

Dinner is relatively light, usually some protein and vegetables. I choose easily digestible protein sources like fish and soy products, paired with some stir-fried seasonal vegetables. Not eating too many carbohydrates at night not only helps control calorie intake but also improves sleep quality.

During this process, I learned many things I had never thought about before. For instance, having oatmeal with nuts and berries for breakfast is not only delicious but keeps you feeling full all morning. I used to be a standard bread and milk person.

I also learned to identify the nutritional value of foods. Previously, I thought "low-fat" or "zero-fat" foods were healthy, but now I know many so-called low-fat foods often add large amounts of sugar for taste. I started carefully reading food labels, focusing on the real nutritional content rather than being misled by marketing terms.

Additionally, I established regular meal times. Eating at fixed times each day not only helps the body establish a stable metabolic rhythm but also avoids overeating due to hunger. I prepare healthy snacks between main meals, such as fruit, yogurt, or small amounts of nuts, which helps maintain stable blood sugar and prevents hunger from disrupting the meal plan.

The Joy of Exercise

To be honest, I was really resistant to exercise at first. But later I discovered that exercise can actually be fun. From initially persisting with walking for half an hour every day to eventually being able to run 5 kilometers, though the process was long, each step made me feel my body getting stronger.

My exercise journey started with walking. At first, I forced myself to walk for half an hour in my neighborhood after work. Honestly, the first few days were really tough - my legs were sore, and it was extremely boring. To make walking less tedious, I started wearing headphones to listen to podcasts or audiobooks, and sometimes invited friends to join me. Before I knew it, walking had become the time I looked forward to most each day.

After about two months, I felt that walking alone wasn't enough anymore. I started trying jogging, which was really difficult at first - I would be out of breath after just a few hundred meters. But I learned scientific running methods: starting with alternating fast walking and slow jogging, gradually increasing running time and distance. I also downloaded fitness apps to record my running data, and seeing my progress gave me an amazing sense of achievement.

To make exercise more diverse, I tried other forms of exercise too. For example, I discovered that yoga not only improves flexibility but also helps relax body and mind. Swimming is a full-body exercise that effectively burns fat while being low-impact on joints. I even started participating in some fitness classes and met many like-minded friends.

The most surprising thing was that the changes exercise brought were far more than just weight loss. My physical fitness clearly improved - I no longer got out of breath climbing stairs; my sleep quality improved - I no longer needed sleeping pills; my mood became more positive and sunny, and even work efficiency improved.

Sleep Schedule Adjustment

You might wonder what sleep schedule has to do with weight loss? But research shows that regular sleep patterns are indeed very important for weight management. According to a study published in Nature in 2023, night owls have an average weight 15% higher than people with regular sleep patterns.

Adjusting my sleep schedule was a huge challenge for me. I used to be a typical night owl, often staying up until dawn and having to sleep in the next day. This rhythm not only affected work efficiency but also led to endocrine disorders and aggravated weight problems.

I started trying to adjust my sleep schedule, preparing for bed at 10:30 PM every night. It was really difficult to adapt at first - I would lie in bed unable to sleep. Later I learned some sleep-aid methods: no phone use an hour before bed, drinking a cup of warm tea, doing some gentle stretching exercises, listening to soothing music. Gradually, my biological clock began to adjust.

Early to bed naturally means early to rise. Now I can wake up naturally at 6 AM without an alarm. After waking up, I first drink a cup of warm water, then do some simple stretches, followed by morning running or exercise. This schedule fills my whole day with energy and noticeably improves work efficiency.

More importantly, regular sleep patterns helped me establish healthier eating habits. When sleep is regular, the body produces hunger sensations at fixed times, preventing overeating due to fatigue or waking up hungry at midnight for late-night snacks.

Mental Construction

The hardest part of weight loss actually isn't controlling your mouth and moving your feet, but how to adjust your mindset. During these 18 months, I experienced countless moments of wanting to give up. But whenever this happened, I would look at my records: from 85 kilograms to 77 kilograms, then to 70 kilograms... every bit of progress was motivation to continue.

During this process, I learned to accept my imperfections. Weight loss is a long journey that can't always be smooth sailing. Sometimes you might eat too much due to work pressure, sometimes you might not be able to stick to exercise for various reasons - this is all normal. What's important is not to negate all previous efforts because of one mistake.

I started keeping a diary, recording not just weight changes but also daily moods and feelings. These records helped me better understand myself and know under what circumstances I was most likely to break my rules, so I could prevent it in advance. For example, I discovered that I was particularly likely to rely on food to relieve stress when work pressure was high, so I learned to use other methods to reduce stress, like listening to music, taking a bath, or calling friends to chat.

Additionally, I joined some weight loss support groups and met many friends with the same goals. We would share our experiences and insights, encouraging and supporting each other. Sometimes seeing others' progress would motivate me to continue moving forward.

Culinary Exploration

To make healthy eating more interesting, I started learning to cook. You know what? The same chicken breast can taste completely different when cooked in different ways. My favorite is slicing and marinating chicken breast, then pan-frying it with olive oil until golden brown, sprinkled with black pepper - simple yet delicious.

While learning to cook, I discovered that healthy eating doesn't mean giving up on taste. The key is mastering correct cooking methods and seasoning techniques. For example, many people think boiled vegetables taste bad, but if you add some spices while cooking or quick-stir fry with olive oil, vegetables can maintain their crisp texture while being delicious.

I began researching various healthy cooking methods. Steaming, boiling, baking, and roasting are all good choices - these methods can maximize the retention of nutrients in ingredients while not adding too many extra calories. I particularly like using the oven, which can roast multiple ingredients simultaneously, saving time while maintaining moisture and nutrition.

Seasoning is also an art. I learned to use various natural seasonings like herbs, ginger and garlic, lemon juice - these not only add flavor but also have good health benefits. I also discovered that properly using good seasonings like extra virgin olive oil and natural sea salt can greatly enhance the taste of dishes.

Results Sharing

After 18 months of effort, I not only lost 32 jin but more importantly found my own healthy lifestyle. Now, I wake up at 6 AM, run 5 kilometers, then enjoy my self-prepared healthy breakfast. I go to bed promptly at 11 PM, and my sleep quality is much better than before.

These changes are reflected not just in weight but in overall quality of life improvement. My skin has improved, my complexion is rosy, and I no longer look constantly tired. Work efficiency has improved, concentration is better, and creativity has increased as well. Most importantly, I've found a sustainable healthy lifestyle.

My wardrobe has also undergone a complete transformation. I used to wear XXL size clothes, now I can wear M size. Shopping has become more fun because I can easily pull off most styles. But I didn't immediately throw away all my large-size clothes - I kept a few pieces as mementos to remind myself not to forget this experience.

People around me say I've completely changed, not just in appearance but more importantly in becoming more confident and cheerful. Indeed, when you can control your own life and move forward at your own pace, that confidence radiates from within.

New Challenges

Of course, maintaining a healthy lifestyle is an eternal subject. Now I'm no longer fixated on weight numbers but more focused on overall physical and mental health. Next, I plan to try some new sports like rock climbing or yoga to make life more interesting.

I've started paying attention to more health indicators, not just weight. Things like body fat percentage, muscle mass, basal metabolism, etc. I get regular physical examinations to monitor various body indicators and ensure all body systems are within healthy ranges.

In terms of exercise, I'm constantly setting new goals. I've signed up for a marathon training camp, preparing to challenge my first half marathon. Although this goal seems a bit distant for me now, I believe I can achieve it through systematic training.

Regarding diet, I've started researching more cooking methods and trying healthy eating cultures from different regions. For example, Mediterranean diet and Japanese cuisine - these are dietary styles known for their health benefits, worth learning from and referencing.

You see, changing lifestyle isn't so scary - the key is finding what works for you. If you're also struggling for a healthy life, try starting with small things, like drinking warm water tomorrow morning or taking a 15-minute walk after lunch break. Remember, every small change is a step toward a healthy life.

Maintaining a healthy lifestyle is a lifelong subject, but once you find your own rhythm, the process becomes easy and enjoyable. What's important isn't reaching a specific goal, but continuously moving forward on the path to health, enjoying the changes and happiness this process brings.