Unknowingly, I have lost 15 pounds, and clothes that I couldn’t wear before now fit me comfortably. My temperament has also improved, which is the satisfaction that weight loss has brought me.
As someone with a larger body weight, during my weight loss journey, I make sure to have breakfast on time. Breakfast is key to metabolism and to awakening the vitality of the day. I do not eat indiscriminately for breakfast; I avoid sugar and oil mixtures such as fried rice noodles, fried noodles, and fried dough sticks.
I consume these four types of food on an empty stomach in the morning to replenish nutrients and help me burn more calories.
1. Warm Boiled Water
After waking up, I drink a cup of warm boiled water, which can dilute thick blood, awaken metabolism, and moisten the intestines. It is not advisable to drink cold water or beverages in the morning; instead, a cup of warm water taken in small sips aids in intestinal absorption.
Then, I arrange for 10 minutes of jumping jacks, as exercising on an empty stomach has a great fat-burning effect. After exercising, I rest for about 20 minutes before enjoying a breakfast.
2. Protein Supplementation
High-quality protein for breakfast can be chosen from sugar-free soy milk, boiled eggs, chicken breast, and milk, which provide the body with essential amino acids, aiding in muscle repair and growth.
For breakfast, I choose a boiled egg to supplement animal protein and a cup of sugar-free soy milk to supplement plant protein, which plays an important role in maintaining bone health and bodily functions.
3. Intake of High-Quality Carbohydrates
After waking up, you can supplement with an appropriate amount of carbohydrates, such as oats, whole wheat bread, corn, sweet potatoes, and pumpkin. These are complex carbohydrates with rich dietary fiber, providing sustained energy to keep you energetic throughout the morning.
For those prone to constipation, eating coarse grains like sweet potatoes and pumpkin in the morning can increase stool volume and promote waste elimination, keeping the intestines unobstructed.
4. Eating a Portion of High-Fiber Vegetables
After waking up, I eat a portion of vegetables, such as lettuce, broccoli, spinach, etc., with an intake of about 120-150g, usually boiled in low oil and salt. Vegetables are low in calories, so you can eat more without fear, and they can create a certain sense of fullness.
The antioxidants in vegetables can combat the damage of free radicals and delay cellular aging. Eating different vegetables every day can supplement vitamins, minerals, and dietary fiber, which can promote intestinal motility and help the body eliminate toxins.
Finally, let me share how I eat lunch and dinner:
1. The proportion of vegetables in each meal accounts for more than half of the food portion, with high-protein foods the size of a fist, and stopping eating when you are seventy to eighty percent full.
2. Before lunch, I eat half an apple to supplement vitamins and increase the sense of fullness, which can help control the amount of food consumed during the main meal.
Drink a glass of water before dinner to replenish fluids and reduce the likelihood of overeating.
Eat less staple food for dinner, primarily coarse grains, with an intake generally not exceeding the size of a fist.
