Beauty

“The 5 Don’ts of Healthy Eating: How I Lost 20kg Without Deprivation”

No starvation or deprivation is needed here! The Taiwanese actress successfully shed 20kg in just six months by following these four simple strategies.

Administrator

3 September, 2024

Taiwanese actress Barbie Hsu, also known as Xiao Zhen, has successfully lost 20 kg by focusing on adjusting her eating habits rather than excessive exercise. As a result, she has maintained her weight for many years without gaining it back.

Below are Xiao Zhen’s weight loss secrets that women can follow.

30% Exercise

1. Exercise for at least 1 hour every day

Xiao Zhen often shares her exercise experiences on her personal page. She reveals that she exercises for at least an hour every day and engages in various workouts such as yoga, TRX training, weight lifting, and golf.

Initially, she focused on forming the habit of exercising before challenging herself to try different types of workouts. Over time, she felt lighter, and her circulation and metabolism improved, leaving her with more energy.

2. Yoga Sculp: The “sculpting yoga” workout

Among the many sports she tried, Xiao Zhen particularly favors “sculpting yoga,” which combines Power Yoga (a fusion of traditional Yoga and rapid, continuous exercise), weight training, and Pilates (focusing on core strength) in a high-intensity interval format.

This workout not only improves flexibility but also shapes the body, earning it the title of the most fat-burning form of yoga, making it a favorite among those looking to shed pounds.

70% Diet

1. The “5 No’s” rule for dieting

When it comes to controlling her diet, Xiao Zhen doesn’t practice starvation. Instead, she only eats until she’s 70% full, avoids processed foods, reduces sugar intake, and prioritizes protein before consuming vegetables and carbohydrates.

Additionally, she shared five dieting rules with netizens: avoid spicy, sour, and garlicky foods, as well as soups and porridge. The first three can increase appetite, while soups and porridge, being liquid foods, don’t easily induce a sense of fullness and tend to have high sodium content.

2. Lose weight with unsweetened soy milk

Xiao Zhen also shared that during her weight loss journey, she gave up alcohol, sugar, and sweet drinks, opting instead for unsweetened soy milk or whey. In particular, she would drink unsweetened soy milk after exercising for 30 minutes to supply her body with high-quality plant-based protein, making muscle gain and fat loss more apparent.

If you feel hungry at night, drink a small amount of soy milk or eat some dried tofu to satisfy your hunger.

3. Get carbohydrates from vegetables

While avoiding carbohydrates is a common weight loss strategy, Xiao Zhen still includes them in her diet but steers clear of pasta and noodles due to stomach issues. She also doesn’t eat brown rice as it’s hard to digest and not suitable for those with stomach problems. Instead, she opts for carbohydrates from vegetables like potatoes, taro, and corn.

4. Chew slowly and mindfully

Another crucial aspect of fat burning is chewing slowly and eating at a relaxed pace. It takes about 20 minutes for the stomach to signal fullness to the brain, so eating too quickly can lead to overeating. Aim to chew each bite of food 20 times before swallowing, cut meat into small pieces, and savor your meal.

Frequently asked questions

The author of the linked article outlines five key ‘don’ts’ when it comes to healthy eating and her own weight loss journey: Don’t skip meals, particularly breakfast; don’t follow fad diets that are unsustainable and often unhealthy; don’t eat late at night, give yourself a cut-off time; don’t drink your calories, avoid sugary drinks and juices; and don’t be too hard on yourself, allow for treats and indulgences in moderation.

By avoiding the above don’ts, you can create a sustainable and enjoyable healthy eating plan. Ensure you’re not skipping meals, especially breakfast, as this sets the tone for the day. Avoid fad diets that restrict certain food groups, as these are often unsustainable and can lead to nutrient deficiencies. Instead, focus on whole, unprocessed foods, and allow yourself treats in moderation. Also, be mindful of your eating times and avoid consuming too many liquid calories.

Developing sustainable habits is key to long-term weight loss success. This includes cooking your own meals using fresh ingredients, planning your meals and snacks to avoid making poor food choices when hungry, and finding healthier alternatives to your favorite treats. Additionally, ensure you’re staying hydrated, getting enough sleep, and incorporating physical activity into your routine in a way that you enjoy.

It’s important to set realistic goals and track your progress. Celebrate your non-scale victories, such as improved energy levels, better sleep, or reduced cravings. Find an accountability partner or join a support group to stay motivated. Also, remember to focus on how you feel, not just the number on the scale. The sense of accomplishment and improved health will keep you motivated.

Once you’ve reached your goal weight, it’s important to continue the healthy habits you’ve developed. Maintain a balanced diet, continue to cook your own meals, and be mindful of portion sizes. Stay active and incorporate movement into your daily routine. Also, be aware of your triggers for unhealthy eating habits and have a plan to manage them. Finally, don’t be too hard on yourself if you have the occasional slip-up.