As a post-95s office worker, I'm really fed up with takeout and junk food! All my life, I've been someone who had no concept of healthy eating - snacks, bubble tea, fried chicken, I never turned any of them down. Whenever I saw friends posting about healthy living on social media, I always felt that was someone else's life. To be honest, I had tried healthy eating before, but each time I would start with grand ambitions only to give up in the first week. Until three months ago, I had an epiphany - instead of making it so painful, why not try a gentler approach to change? Looking back now, that decision was absolutely right!
My physical examination at the end of last year really scared me. The doctor looked at my health report with a very serious expression: "Young man, you're only 26, how are all your indicators nearly off the charts? If this continues, your health is going to be in real trouble." At that moment, I felt terrible. Working overtime and staying up late was one thing, but did I have to compromise on eating too? But thinking carefully, I really had been careless these years - often skipping breakfast or just eating whatever was convenient, relying on takeout for lunch, and dinner was either eating out with colleagues or ordering delivery at home, not to mention those endless late-night snacks.
After deciding to change, I spent a week preparing. The first thing was a major cleanup! I cleared out all the junk food from my home, including my years-long collection of various snacks, cookies, and chips. Just watching these things go into the garbage bag made my heart ache. However, since I decided to change, I had to be strict. Then I transformed into a learning enthusiast, frantically searching for nutrition knowledge on Bilibili and Xiaohongshu. What I discovered was eye-opening - many "health foods" we normally consider healthy aren't healthy at all. For example, my beloved fruit juice, which I thought was a healthy drink, actually has more sugar than cola! And I always thought sugar-free drinks were fine, but it turns out those artificial sweeteners might be even worse for your body than regular sugar.
I also bought a large refrigerator and some storage containers, preparing to start making my own lunches. Although it was an investment, thinking about how much I spend on takeout, this investment was definitely worth it. Most importantly, I set a principle for myself: don't pursue perfection, just seek progress. This time, I'm not going for any extreme plans like "eating only salads starting tomorrow," but rather taking it slow, changing bit by bit.
The first month's goal was super simple: ensure eating one portion of fresh vegetables each day while reducing one portion of junk food. Sounds really easy, right? But it was so hard to actually do it! I used to get bubble tea with pork floss bread for breakfast, now having to switch to plain water with whole wheat bread made me feel like life wasn't worth living. I almost broke down in the first week, the cravings were unbearable, but every time I wanted to give up, I would think of those red numbers on my health report and managed to hang on.
Gradually, I started discovering some tricks. For instance, when I really wanted bubble tea in the morning, I would make my own drink with pure milk and some black tea. Although it wasn't as rich as store-bought, at least I wasn't consuming so much sugar. When I craved fried chicken at lunch, I would choose grilled chicken breast with some vegetable salad. While not as satisfying as fried chicken, my body felt much better afterward.
By the end of the month, I was surprised to find that I had unconsciously become accepting of lighter-tasting food. Previously, I thought unsweetened coffee was torture, but now I could actually drink it. Moreover, I found my taste buds seemed to have become more sensitive, able to taste the natural flavors of food rather than just craving strong flavors.
Entering the second month, I started studying nutrition. It turns out a healthy meal has fixed proportions: half vegetables, one-quarter quality protein, and one-quarter whole grains. When I first started following these proportions, I would unconsciously add more rice and fewer vegetables. After all, having mainly staple foods for over twenty years, suddenly changing this habit was really uncomfortable.
To help myself adapt to the new dietary proportions, I bought a three-compartment lunch box, with the large compartment for vegetables and the smaller ones for staples and protein. This made it easy to control portions when preparing meals. I also learned some simple cooking techniques, like using olive oil instead of regular vegetable oil, steaming and boiling instead of frying, and using herbs and natural seasonings instead of excessive salt and oil.
Honestly, when I first started making healthy meals, it felt really troublesome, and the results didn't look very appealing. But after continuous trial and improvement, I can now make some pretty decent dishes. For example, my specialty is boiled broccoli with baked salmon, which looks so professional that when I post it on social media, people ask if I'm eating out.
I also discovered that preparing ingredients in advance is really important. Every weekend, I spend time grocery shopping for fresh vegetables and meat, then do simple processing and portioning. This makes cooking during the week much easier, and I'm less likely to order takeout due to laziness.
Through this period of practice, I've summarized many useful tips. First is the "container rule." I portion all snacks into small boxes and only take one small box out with me. This way, even if I can't resist snacking, I can control the amount. When portioning, seeing the amount of snacks made me realize how much I used to eat at once - it was terrifying!
Then there's the "rainbow principle" - having at least three different colored ingredients in each meal. This principle not only ensures nutritional balance but also makes the plate look beautiful. For example, I often combine red tomatoes, green lettuce, and yellow corn, which makes the meal look appetizing.
The "80% full rule" was also an amazing discovery. I used to eat until I was completely stuffed before stopping, but now I've learned to stop at the right point. Every time I eat, I remind myself to slow down, chew thoroughly, and taste the food. It's really amazing - when you start to truly taste your food, you naturally eat less but feel more satisfied.
I also developed a habit of recording my diet. I downloaded a calorie tracking app on my phone and record everything I eat each day. This not only helps me clearly know my intake but also helps identify dietary issues promptly. For example, through recording, I discovered that my protein intake was often insufficient, so now I intentionally eat more chicken breast and fish.
The environment really has a huge impact on diet! I specifically rearranged my home environment, hiding all tempting foods and only placing healthy snacks in visible places. For example, I always keep a plate of fruit on the coffee table and some nuts on the TV cabinet. This way, whenever I want to snack, these healthy options are the first things I see.
The refrigerator arrangement is also carefully planned. I put pre-cut carrots, cucumbers, and other vegetables in the most visible position, so they're the first things I see when opening the fridge. Foods that easily trigger impulse eating, like ice cream, are stored in the back of the freezer, so I don't think about them as often.
I also put some motivational words and healthy eating tips in the kitchen, which remind me to stay consistent whenever I cook. I even changed my dinnerware, buying smaller bowls and plates, so even when they're full, the intake isn't too much.
After 90 days, I've really changed a lot! First, my weight dropped by 5 kilograms without even noticing. But what makes me happier is that all my health indicators have improved. My cholesterol dropped from 5.8 to 4.9, and my blood pressure has stabilized in the normal range. I used to always feel lethargic, but now I have much more energy.
My skin condition has also improved - I used to get acne frequently, but now it's rarely visible. I don't feel exhausted when waking up anymore, and I'm generally more energetic. Friends say my complexion has improved, and even my clothes fit better.
Most importantly are the psychological changes. I used to think healthy eating was torture, but now I feel like I'm taking good care of myself. Every time I see the colorful food on my plate, I feel a sense of happiness. And unconsciously, my attitude toward food has changed - I'm no longer just pursuing taste but considering the nutritional value of food.
These three months have taught me that change doesn't need to be radical. Many people start with declarations like "only eating salads starting tomorrow," but usually can't persist for long and give up. Instead, if we accept gradual change and give ourselves enough time to adapt, the results are actually better.
My change started with the simplest things, like replacing cola with soda water and white rice with brown rice. These small changes might seem insignificant, but they add up to create a big effect. Moreover, when you see the positive impact of these changes, you naturally want to continue changing.
Also, I think mindset is especially important. Don't treat healthy eating as a punishment or restriction, but view it as an investment in yourself. Every time you choose healthy food, you're saving up health for your future.
These 90 days are just the beginning, and I plan to continue exploring more possibilities. I've started learning new cooking techniques and am preparing to try more healthy recipes. For example, I'm currently learning how to make whole wheat bread - though not very successful yet, the process is interesting.
I also plan to learn more about nutrition so I can better plan my diet. I might try some new ingredients in the future - I've heard quinoa and chia seeds are very nutritious. Although I don't know how to use them yet, I can learn gradually.
Most importantly, I want to maintain this healthy lifestyle. Not because I have to, but because I really like my current state. Of course, occasional indulgence is fine - life needs some small pleasures, the key is finding the right balance.
If you also want to change your eating habits, why not try this gentle approach? Remember, everyone's situation is different, don't always compare yourself to others. Find your own pace, take it slow, and you'll eventually see changes. That's how life is - as long as you're heading in the right direction, whether you go fast or slow, you'll eventually reach your destination.
Would you like to give it a try? Trust me, when you start, you'll find the process isn't as scary as imagined, but rather full of fun and a sense of achievement. Let's start this healthy eating journey together!
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