Through compiling the experiences of those who have successfully lost over 30 pounds, I have distilled several key weight loss secrets to help you avoid common pitfalls and quickly shed those extra pounds.

1. Eat Fruit Before Meals: Avoid eating fruit after a meal, as it can spike your blood sugar levels and lead to fat accumulation. Opt for fruits like apples, strawberries, dragon fruit, and kiwis. Steer clear of high-sugar fruits like durians, lychees, mangoes, and winter jujubes.

2. Increase Vegetable Intake: Ensure that vegetables make up more than half of your plate at each meal. Keep your main course to about a quarter of your plate. Use low-oil, low-salt cooking methods to effectively control calorie intake, helping you to steadily lose weight.

3. Drink More Water: Staying hydrated won't make you gain weight; in fact, it can curb your appetite, helping to control your food intake and boost your metabolism, which accelerates fat breakdown. Don't wait until you're thirsty to drink water. Aim to drink a cup of warm water every hour during the day, totaling 10-12 cups daily, for faster weight loss results.

4. Don't Skimp on Protein: Incorporate lean proteins like chicken breast, fish, shrimp, and lean meats into your diet. These provide essential amino acids and help prevent muscle loss. Protein digestion also burns more calories and keeps you feeling full longer, reducing the likelihood of overeating and speeding up weight loss.

5. Get Plenty of Sleep: Establish a regular sleep routine and avoid staying up late. Adequate sleep promotes the secretion of leptin, reducing the chances of binge eating and boosting your metabolism, which aids in fat burning.

6. Use Smaller Plates: Switching to smaller plates can help reduce portion sizes and calorie intake without you even realizing it, making it easier to lose weight.

7. Stay Active Throughout the Day: Start your day with 300 jumps with a jump rope to increase your heart rate. Do a set of squats or push-ups during your lunch break to strengthen your muscles. Take a 15-minute walk after meals and do 300 jumping jacks while watching TV. These activities will keep your metabolism high and help you burn fat continuously.

8. Try the 16:8 Intermittent Fasting: Finish your three meals within an 8-hour window and fast for the remaining 16 hours. This method helps maintain a fasting state conducive to fat loss.

9. Soak Your Feet Before Bed: Soaking your feet can relax your body, improve blood circulation, and make you sweat slightly, which helps expel moisture and improves sleep quality, enhancing your metabolism.

10. Avoid Processed Snacks: Stick to regular meals and resist the urge to snack on processed foods. If you feel like eating between meals, do a set of jumping jacks or jump rope. This will quickly reduce your appetite. Alternatively, drink a large glass of water or eat a cucumber to stave off hunger without affecting your weight loss progress.