6 principles of correct weight loss

• Reduce body fat, not just muscle.
• Don’t stop eating. Choose to eat all 5 food groups: carbohydrates, protein, fat, vitamins, and minerals from vegetables and fruits. 
• Reduce food intake or switch to low-calorie foods.
• Avoid fried, stir-fried and fatty foods.
• The appropriate rate of weight loss in the short term is 0.5-1 kilograms per week and 5-10% of current weight loss in 6 months.
• Maintain weight loss for more than 1 year for sustainable weight loss.

Losing weight is good for your body. It will help you be healthier, free from excess fat in your body that is more than necessary. Your blood pressure, fat, and blood sugar will improve, keeping you away from diseases such as obesity, diabetes, heart disease, etc.

For example,

• If you normally eat lunch with 2 ladles of rice, 2 apples, 8 tablespoons of fried fish and 1 ladle of stir-fried vegetables, the energy received from this meal will be 580 calories. If you reduce the number of apples from 2 to 1 and change the fried fish to boiled fish, such as steamed fish with lime or clear fish soup, the energy received will be 358 calories per meal.
• In a normal daily diet, eating one meal may provide more than 300-700 kilocalories of energy. If you want to determine the exact energy from food, you may choose to use meal replacement products or consult a dietitian to plan an appropriate meal plan for each individual.

Things you need to know that doctors want to tell you

• If someone loses weight too quickly, that is, >10% of their initial body weight, they will lose muscle mass, become stressed, and เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา may experience a yo-yo effect.
• The recommended energy intake for obese people according to the 2018 American Heart Association (AHA) is 1200-1300 calories per day for women and 1500-1600 calories per day for men. This will require a weight restriction, more or less than the original weight.

Fat Loss Principles

If you’re trying to lose weight, you know that it’s a challenging process. Developing your own diet and fitness fat-loss plan is like going against the current.

Fat Loss Principles

Drinks lot of water

Some studies show that drinking water can help burn calories. Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned at rest.

Sleep Well

Sleeping well can support muscle recovery. When you sleep, your pituitary gland releases growth hormone, which your muscles need to repair and build tissue.

Balanced Diet

Do you know the 70/30 rule? Losing weight is 70% of the food you eat and 30% of the exercise. Therefore, eating a balanced diet is especially important in your weight loss journey. The best way to achieve weight loss is to maintain a properly balanced diet.

Stay motivated

Stay motivated while working out can instantly boost your mood. Besides, the feel-good chemicals in your brain like serotonin, dopamine, and norepinephrine can boost your mood too! Additionally, study shows that workout may be an efficient treatment for anxiety and depression.!