Excess weight and obesity are increasing, especially in urban areas. Although Vietnam’s overweight obesity rate is still quite low compared to other developed countries, the figures are quite alarming. The percentage of adults who are overweight or obese is 25%, while this figure in urban children is up to 40%.
The cause of this comes from the development of society, the urbanized lifestyle that makes many people sedentary, sedentary, and an unbalanced diet. Nutritional disorders of unbalanced diet lead to weight gain when consuming too much fat, sugar, refined carbohydrates and not getting enough minerals and vitamins.
Nutrition or a scientific weight loss menu is a very important factor, determining up to 70% of success in weight loss. Besides proper exercise, a reasonable diet not only brings an ideal physique but also helps you preserve the beauty of youth, youth, and freshness.
Currently, the World Health Organization often uses the Body Mass Index (BMI) to identify leanness. Before designing your diet, you need to calculate your BMI to know your body’s weight status as follows:
BMI = Weight / (height x height)
Height in meters. Weight in kg
BMI in the range of 18.5-23 is that you have a fit body and are not called obese.
However, there are many people who have a normal BMI but still look fat, which is due to a lot of excess fat, focusing on visible areas like the abdomen, thighs, buttocks, biceps. Therefore, the weight loss menu is not necessarily for obese people, but even for those who want to change and improve their physique by eating.
The slimming menu: Misleading misunderstandings
Eat fewer meals or meals: Many people think that eating to get sick means eating less, reducing as much energy as possible. People skip breakfast, people skip lunch, dinner, some people stop eating only water and eat a little green vegetables every day. This method of weight loss causes the body to appear dehydrated, followed by weakness, fatigue, resistance, pale skin, and people losing strength.
Dieting to reduce belly fat requires no exercise and has practiced without dieting: Both of these ways are wrong, because nutrition and exercise are shape and shadow, missing one of you can not be healthy, beautiful excellent.
Eat very full and then try to fast for a long time: Many people think that to limit eating, eating a full meal will long feel hungry and the next meal will no longer want to eat. This causes the circadian rhythm of the body to be turned upside down, the digestive system overloading at a time which leads to digestive disorders.
Dieting is too strict: Too carefully in dieting like absolutely not eating this and that, carefully calculating each calorie loaded into the body makes many people suffer from lack of substance, the body is unbalanced, always stay in a state of calculation and precautions with food.
Lose weight properly, healthily, safely for health and lasting effect
To achieve the goal of healthy and safe weight loss, you need to adjust your diet, eat a balanced diet and increase physical activity, exercise. In European countries, weight loss diets include Meals that control weight or replace whole diets to control weight.
The mechanism of weight loss occurs when the body uses more energy for work, movement or metabolism than the body absorbs energy when eating and supplementing nutrients. The body then uses its internal stored energy as fat or muscle fat, leading to weight loss that improves obesity.
A balanced diet or a low-calorie diet helps your body adjust its nutrient intake. The total number of calories allocated daily to the body is recommended at the rate of 55% taken from carbohydrates, 15% from protein and 30% fat (ingredients must not exceed 10% from the form of saturated fat). For example, the total serving of a 1000-calorie meal is suggested at 550 calories from carbohydrates, 150 from protein and 300 from good fat.
The World Health Organization recommends that people reduce their intake of processed foods high in saturated fats, sugars, salts and fortify minerals, vitamins, and fiber. It will help the digestive process better to achieve fullness for a long time.
Long-term satiety is a method of hypnosis and is used as an alternative weight management method. Scientific studies on weight loss nutrition also show that increasing protein intake helps the stomach to feel fuller longer and curb cravings. A low-calorie, balanced diet in this way, combined with moderate physical activity, helps you lose weight most effectively, unlike other diets that only achieve short-term results. Also need to combine with getting enough sleep. A 2010 study found that people who had adequate sleep at night had twice the fat loss of those who lacked sleep.
After reaching your desired weight, the amount of calories consumed per day can be increased gradually but must not exceed 2000 net (calculated from the calories consumed except when burned by physical activity). ). For permanent and permanent weight loss, changes in diet and lifestyle must also be sustained. Short-term diets can work, but their long-term effectiveness and health safety issues are not guaranteed.
Eat and drink wisely
However, due to some special reasons, some people still need to lose weight in a short time to meet certain requirements. We suggest you some fast and safe ways to eat. However, as mentioned above, you need to adjust your lifestyle, diet, and exercise for a long time if you want to stay fit and healthy.
These foods should be limited to include in your slimming menu.
Starch: It is not unreasonable that Lowcarb diets are popular around the world. This is the method to cut maximum starch, only eat fiber, protein and fat, restricting starch almost completely. This proves that starch is the culprit leading weight gain. However, starch plays an important role in brain activity, for Vietnamese people, completely abstaining from starch is very difficult due to daily eating habits. You do not need to completely cut down on starch, just cut slowly, reduce the daily amount of rice, you can replace ordinary rice with brown rice that is both nutritious and does not cause weight gain. Limit starch from potatoes, nuts, bread, cakes …
Desserts: It is difficult to control attractive desserts such as fruits, ice cream, cakes … This is a type of food that contains a lot of fat, sugar and chemicals, causing weight loss to lose control. . Therefore, if you want to achieve good results, please remove these items from the slimming menu!
Dried fruits: This is a very popular snack, undeniable nutritional value and vitamins from dried fruits but this is also the cause of weight gain that few people pay attention. The amount of sugar in dried fruits can cause weight gain, creating cravings and eating out of control.
Some fruits such: as grapes, pears, avocado, and durian all cause weight gain easily. Avocados can contain about the same amount of protein as pork. Do you believe it? Be careful with the advice “eat a lot of fruits to supplement vitamins”! Not all fruits are safe because some types can cause weight gain.
Fried foods with a lot of fat: This is not only recommended for people who want to lose weight but for everyone in general, not only causes obesity but also many other health consequences.
Foods that naturally reduce fat should be included in the diet menu
Lemon: Contains a lot of acid and helps the body absorb calcium easily, lemon is a panacea for those who need beauty. Lemon helps purify the body, burn excess fat quickly, detoxify the liver, purify the blood effectively. You can drink diluted lemon juice instead of plain water daily. In addition, lemon juice mixed with honey and warm water is also good for weight loss goals.
Tofu: is a dish not to be missed in the weight loss menu. Tofu is rich in vegetable protein, thus helping you stay full for a while, while destroying the excess fat in your abdomen. You can eat tofu instead of the main dishes during the meal to accelerate the process of reducing your physique!
Oats: You can use oats as a menu for meals throughout the day. Many people, especially men, don’t like the taste of oatmeal, but that’s why you can lose weight more effectively because you won’t be afraid to lose control and overeat.
Whole grains: Have long been considered a food that contains a lot of nutrients like fiber and minerals necessary for the body. Cereals not only help you feel fuller longer, they also aid digestion, regulate blood sugar and reduce cholesterol in the body too!
Green tea: Due to its high content of antioxidants, vitamin E, green tea has the effect of burning excess fat, purifying the body, preventing disease.
Fruits such: as oranges, bananas, watermelons, and pineapples all work to reduce weight effectively.
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