Strategies for Overcoming a "Round" Physique in the Workplace: Overcoming Muscle Myths and Establishing Dynamic Lifestyle Habits

Below is a question a friend encountered while implementing the "New Your Revolution" weight loss plan, and my answer. I just took a body fat percentage test, and it was only 18. But why do I still look chubby? (Commentary: First, many body fat percentage tests are inaccurate. Second, fat distribution is not uniform; some areas have more fat, and some areas have less. For example, some people are very thin, but because they naturally have a baby face, they may look heavier than a girl of the same weight but with a V-shaped face. Your chubby appearance doesn't necessarily mean you have a lot of body fat. Finally, many people have a misconception that anything not bone is flesh. But flesh is divided into muscle and fat. You may not have much fat, but you have a lot of muscle, so you look fleshy, but it's actually muscle. This is a very good thing.)

So I've decided to encourage even someone like me who dislikes exercise to increase my activity levels, without dieting, just like everyone else. (Comment: While dieting isn't necessary for weight loss, it's still important to pay attention to your diet. In weight loss and body shaping, diet and exercise are equally important.) I'm 161 cm tall and weigh 100 catties. I have a small frame, making me appear round, round in many ways, but I'm not obese. Because of my roundness, clothes don't always look as slender, and my curves aren't prominent; I'm just considered well-proportioned. (Comment: With your height and weight, if the body fat percentage test is accurate, and if you truly have a small frame but look "round," I suspect you have a lot of muscle. Honestly, this body type is great! It's fullness and roundness, not fatness. You don't need to be bony. Only when you're so thin you have no muscle left do you need to be bony. Muscle plays a vital role in our health, especially as we age and muscles atrophy. Do you want to age prematurely like that? I think the "roundness" you're referring to can be enhanced by strengthening your muscles and highlighting your body lines.)

I don't like sports and rarely exercise. (Comment: Exercise and sports are not the same thing. You can walk, right? That's exercise. If you used to take the elevator to work, now you're climbing the stairs-that's exercise.) I love meat, but I don't like snacks or fruit. When I'm hungry, I want to eat a proper meal; I don't want to eat fruit, yogurt, or snacks to fill my stomach. (Comment: You have a very good and rare habit. Because you truly understand your body's feeling of fullness and hunger, you eat based on your body's feelings rather than external factors. Maintain your current eating habits, and pay a little attention to food portions and eating times, and you can lose weight.) I get up at 7:20. I know it's a bit late, but I always find it hard to get up because I feel sleepy. (Comment: A key factor in successful weight loss is physical and mental relaxation. Maintaining good sleep is crucial.) I take my husband's bicycle to the station at 7:45, take the bus for 50 minutes, and then walk 10 minutes to the company. (Comment: If it's not cold, you could walk to the station instead of taking your husband's bicycle. Or walk one stop before taking the bus. A small change in lifestyle can lead to a big change in your figure.)

12:00 Eat takeout, knowing it's unhealthy. (Comment: Why is takeout unhealthy? As long as your overall diet is healthy, that's fine. For example, if your lunch is too oily and lacks vegetables, eat less fatty food and more vegetables and fruits in the morning and evening. Too much salt is indeed bad, but if you have no other choice, there's nothing you can do. If you can eat as healthily as possible, that's good.) Usually eat half and leave half rice. (Comment: This is actually a very good habit. If you're full but continue eating for other reasons, aren't you putting extra strain on your stomach and intestines? Food you can't process turns into fat.) 17:00 Start to feel hungry, usually eat a few digestive biscuits. (Comment: Digestive biscuits don't provide sustained calories. You still need to burn a lot of calories after get off work, and there are still 3 hours until dinner. You should either add some protein to this snack or divide the biscuits into several portions and eat them whenever you feel hungry.) 20:00 Eat dinner, already starving. (Commentary: If you keep a food diary, you'll find out if you often feel hungry at dinner time. Before you know it, you've overeaten. This exercise involves more stretching. It would be better to try jogging in place at home or skipping rope without equipment.) Healthy eating is achievable under any circumstances. As long as you use your ingenuity, you can enjoy healthy eating without spending more money or too much time.