How I Lost 20 Pounds in 3 Months Without Pills: 4 Daily Habits That Changed Everything

I started with 125 pounds, I lost 20 pounds in 3 months, I lost 105 pounds, my stomach went straight down and my body became much lighter.

Many people were surprised how I did it, did I take any weight loss pills? And my approach is very simple, just repeat these few things every day, and the weight will naturally drop.

First of all, I had a 16+8 light fast, Compared to a single diet and excessive dieting (which is not conducive to persistence, the appetite will also become strong after a few days of persistence, and it is easy to overeat), 16+8 light fasting is the accepted scientific way to lose weight, that is, three meals in 8 hours, and not eating for 16 hours, making it easier to persist.

I arranged the first meal at 9 am, the last meal was finished by 5 pm, three meals were eaten in 8 hours, and I stopped eating after 5 pm, which is equivalent to 16 hours of fasting time, while sleeping, the body can burn more fat and the weight will click and drop.

Secondly, I adjusted the diet. I changed my usual favorite refined staple foods such as fried dough sticks, noodles, and rice porridge to low-GI carbs such as whole wheat bread, corn, and sweet potatoes, and increased my vegetable intake.

When I eat, I will first eat a portion of vegetables (low in calories and rich in dietary fiber) to improve my satiety, such as broccoli, spinach, lettuce, cabbage, mushrooms, etc. After eating 150 grams of vegetables, I find that my hunger disappears, then eat a palm high protein food, and finally eat a staple food.

After adjusting the order of eating, My intake of staples naturally decreased, from a bowl and a half of rice to about a small fist, and my blood sugar was better controlled.

In this order of eating, the calories are unknowingly reduced by 100-150 kcal after one meal, and the intake is reduced by 200-300 kcal after two meals a day.

Third, take a 20-minute walk after meals and sit shortly after meals. In the past, I was either sitting or lying down after a meal, and taking a walk after a meal can control blood sugar, promote digestion, improve activity and metabolism, and effectively improve the belly.

I used to walk less than 3K steps a day. Since I urged myself to walk more, my daily walking count has increased to 8K steps, and I can burn about 140 calories more in one day.

In the evening, I will also join the square dance in the community, and dance 40 minutes every night to move the muscles and joints of the body. After a square dance, I will sweat profusely. This is the manifestation of fat burning.

Fourth, I quit drinking. In the past, I didn’t like to drink water, and I liked to drink all kinds of drinks. I always drank a latte or milk tea from time to time in the afternoon. Later I learned that the calories of such a drink often exceed 300 calories. If a cup of milk tea is consumed, my blood sugar will also soar.

In order to lose weight, I quit sugary drinks and switched to sugar-free drinks, such as green tea and lemon slices soaked in water, which can promote the body’s metabolism and also avoid the intake of excess calories.

These are the 4 golden tips that I summarized after I dropped 20 pounds of the scale , “You only need to persist for 3 months to reduce fat and slim down your body”.

Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.