Reducing body fat from 30% to 13% is not a dream. The secrets of developing a healthy body are revealed.

When it comes to losing weight and reducing fat, many people automatically equate it with pain. But in fact, most of the pain is caused by wanting to see results in a short period of time and adopting more extreme and radical methods, which greatly changes their lifestyle. This method not only makes it easy to gain weight again, but also greatly affects the quality of life. After all, fat is not like water that can be excreted from the body by going to the toilet or sweating... But ~ as long as you use the right method and keep working hard, you will definitely be able to effectively fight stubborn fat in the long run!

Before I started working out, my body fat percentage was as high as 30%. While living abroad, I gradually started to get in touch with fitness and learn related knowledge. After obtaining a fitness trainer certificate from the National Strength and Conditioning Association of the United States, I combined what I learned through exercise and diet control, and successfully reduced my body fat to around 13%, and have maintained it to this day without gaining weight again.

Today I want to share with you the changes I made in my lifestyle. I have gradually developed a healthy, low-fat body and lost weight and fat in a healthy way. Through exercise and diet control, I have reduced my weight from 62 kg to 58 kg in the long term, and my body fat has dropped significantly from 30% to 13%. A 4 kg weight loss reduced my body fat by 17%. To add, what I mean by a healthy way is: no reliance on drugs and no picky eating (not a ketogenic diet, not a low-sugar diet, not intermittent fasting).

Before I start, of course I have to give you some pictures and the truth. I used to be a person who loved drinking beverages, loved eating sweets to the point of being ants, loved eating hamburgers and fries to the point of being able to finish two double burgers by myself, didn't like drinking water but loved staying up late, especially when I was busy writing my thesis, I used food every day to encourage myself to hold on.

Today's latest fashion and beauty are no longer just about pursuing the numbers on the scale, but more importantly, a healthy body shape, with more emphasis on body fat and muscle mass.

If you want to change your body shape from the ground up, it is recommended that you gradually make the following habits a part of your life. This way, the fat loss process is less likely to fail halfway. Easily develop a low-fat body shape from your daily life.

Cut out sugary drinks

Please don’t worry, I’m not asking you to give up drinking completely, because even now when I return to Taiwan, I still can’t resist a glass of hand-shaken drink every day! Unlike before when I loved milk tea made with creamer and had to have 90% sugar to feel it was sweet enough, now I would choose "sugar-free" and replace the creamer with "milk" for sugar-free fresh milk tea. If you are someone like me who loves to eat pearls, you can still add pearls without torturing yourself too much. But it is worth noting that if you drink "pearl" milk tea, please remember to reduce your "starch intake" for the day. The easiest way to do this is to reduce the amount of rice and noodles. For example: I usually eat a bowl of rice, but I drank bubble milk tea that day so I changed to half a bowl of rice. Please note: It is not recommended to replace rice and noodles with pearls, but if you really like to eat pearls, you can occasionally use this substitute to control your weight and satisfy your desire to drink bubble milk.

I used to be a person who loved drinking soda. I thought it was so addictive to drink it with cool bubbles. But in fact, when I drank a 500ml bottle of Coke, I actually drank more than 10 sugar cubes. If you are someone who cannot live without Coke, I suggest you start by drinking reduced-sugar cola or zero-calorie cola. I am not advocating that you drink more other types of colas, but if you cannot completely quit drinking them at this stage, I suggest you start by drinking reduced-sugar cola or homemade non-additive sparkling water.

Reduce sweets intake

For people who love sweets, it is very difficult to quit sugar quickly and completely. Even I, who consider myself to have a strong willpower, find it very painful. I suggest that you start by changing your sweet options. Choose more "simple and unpretentious" sweet options, choose desserts without fresh cream, icing sauce, or extra-large scoops of ice cream, and replace canned candied fruits with fresh fruits. Use these methods to gradually lighten your personal taste, and it will be less likely that you will give up halfway through the fat loss process.

If you really, really like it and want to eat it, it’s okay to eat it once in a while! Please note that it is for occasional consumption, not daily consumption.

Reduce alcohol intake

My human experiments have confirmed that alcohol really does make people fat! The peak period of my weight was when I lived in Canada. I believe everyone has heard that Canadians drink alcohol like water. Sometimes it was so cold in the winter that I had to have a few shots of vodka before going out in the morning. During that period, I developed the habit of drinking alcohol like water. I drank more alcohol than water in a whole day. I drank beer while cooking. The chicken in the oven was not cooked yet, but I had already drunk a handful of beer at hand without realizing it...

Please try to reduce alcohol intake during the fat loss process. If you encounter a party during this period, as long as the frequency is not too frequent, you can treat it as a day off for yourself.

After all, it is important to control your weight and body fat in order to live your life! As long as you don’t party every day, eat big meals and drink too much, it’s okay to do it once in a while, but try to limit it to once a week.

Drink enough water

It’s okay to drink more water. It’s okay to drink more water. You must have heard this, but do you know why?

The body needs water to burn fat. If there is not enough water, the weight loss effect will be affected. Simply put, water is a "calorie accelerator". When your body lacks 1% water, the overall metabolic function will decline, which will affect the fat loss effect.

I used to be a person who really didn't like drinking water. I only drank beverages every day. If I felt that milk tea was too greasy, I would order tea. It was normal for me to buy 3 large cups of hand-shaken drinks a day... So it was no accident that my body fat was as high as 30.

If you are someone like me who doesn't like drinking water, I suggest you start by drinking water with fruit slices or a very small amount of honey. Put the water next to your computer desk and insert a straw. Take a few sips whenever you want, and you will finish it before you know it.

It is recommended that you drink enough water every day according to your weight. For example, my weight is 58 kg:

58 kg = 128 lbs, 128/2 = 64

The recommended daily intake is 64 oz (approximately 1900 ml)

That means you should drink at least 1900 ml of water every day. If you are a person who exercises a lot like me, I recommend you drink 2500~3000 ml. Please adjust your daily water intake according to your activity level.

New aerobic exercise meme: shopping and boxing

I am a person who likes walking as a sport. If I am not in a hurry, I will choose to walk. As long as I don’t cross counties or bridges, I can walk everywhere! If you go back and forth to the gym every day, plus go out to buy groceries, eat, or go shopping, you walk an average of 5 to 6 kilometers a day.

I am not a fan of monotonous aerobic exercises such as jogging and swimming. For fat burning exercises, I rely on boxing, kick boxing, circuit training, interval running and brisk walking.

I would like to appeal to all female friends here, it is normal to have fat around the waist. Even though my body fat is 13%, when I sit down to relax or when I exercise and kick my legs, the fat around my waist will still be squeezed into a bunch. Please relax and don’t push yourself too hard :)

If you think jogging and swimming are too boring like me, I suggest you try interval running, boxing and other exercises to burn fat. If you really don’t want to go to the gym, just start with shopping, walking and climbing stairs in your daily life!

Go to bed early and get up early

Many people should have the same experience as me. Your parents always remind you to go to bed early and get up early, but you never feel sleepy until midnight... and you never feel like waking up until noon... That was how I used to be! People will not cry until they see the coffin. I used to be a person who stayed up late every day. Until one day, my physical condition was very bad. The doctor suggested that the only way to improve it effectively was to change my eating habits and lifestyle. So I started to change my lifestyle and developed the habit of going to bed early and getting up early. It is really better to go to bed early and get up early, and you will be more energetic and efficient at work during the day! Going to bed early can also reduce the desire to eat midnight snacks, and getting enough sleep will make you less likely to overeat.

Do you find it difficult to go to bed early? It is recommended that you try to start by going to bed 10 minutes earlier every day, and gradually increase your bedtime. Please do not force yourself to do it all at once, as this will make you unable to sleep and tossing and turning in bed, making you more anxious. After all, your habit of staying up late is not something that you develop in a day or two, and the habit of going to bed early also takes some time to establish. Start by going to bed 10 minutes earlier every day, and after a period of time you will notice physical and psychological changes, whether it is your spirit, skin condition, physical health, etc.

Eat a balanced diet, eat more food and less food

What I help everyone to establish is a "healthy lifestyle", so I strongly recommend that you do not use picky eating methods to try to reduce weight and body fat. Ketogenic diets, low-sugar diets, or intermittent fasting are only suitable for "short-term emergency use". Unless your life is only for the next one or two months, please do not easily try such radical methods without the guidance of a professional physician and nutritionist, because this diet cannot be sustained in the long run. What's worse is that once you resume a normal diet, your weight will rebound quickly.

It is recommended that you start from the basics. The daily nutritional intake recommendations for people who want to lose fat are as follows:

30% protein

40% Sugar (Carbohydrates)

30% Fat

The recommended daily dietary intake is divided into four meals: breakfast, lunch, snacks and dinner. Each meal is made up of different "food categories". You can choose the food you want to eat from the same category according to your preferences for the day and freely mix and match according to your mood. Please follow the following principles when it comes to diet:

Breakfast: high-quality protein + fruit or low GI carbohydrates

Lunch: high-quality protein + low GI carbohydrates + good fats + vegetables

Snacks: Nuts, yogurt and other "good fats"

Dinner: mainly high-quality protein + lots of vegetables

Don't worry about doing weight training, it's really not that easy to get stronger

Weight training is not the same as weightlifting training. Weight training refers to training with weight, not just overweight training.

You can choose the "most appropriate training weight" according to your personal physical fitness and training goals. If your goal is not to become a weightlifter or a bodybuilder, you really don't have to worry about developing big muscles. That kind of muscular body is definitely not something that can be easily achieved through ordinary training. Many people cannot achieve it even after serious training, so ladies, please don't worry too much.

In addition to pictures and facts, there are also data and information to support the idea. As long as you are determined and use the right methods, you can also create a low-fat body that is unique to you like me. Next time I will share my exercise list with you, and we will develop a low-fat and healthy body together.

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