WHO recommends it\u00a0<\/span>BMI body mass index<\/span><\/a>\u00a0(Body Mass Index) to determine weight status. Calculated by weight (kg) divided by height (meters) squared.<\/span><\/p>\n For example, a person weighing 70 kg and 1.75 m tall will have a BMI of: BMI = 70 \u00f7 (1.75 x 1.75) = 23.15. This BMI formula applies to anyone over the age of 18, regardless of gender, ethnicity or age.<\/span><\/p>\n Nowadays, there are many\u00a0<\/span>ways to lose weight<\/span><\/a>\u00a0and rapid weight loss diet. However, most of them are impractical for the health status of Asian people.<\/span><\/p>\n Understanding the principles when planning a menu will help you lose weight safely and still effectively.\u00a0<\/span><\/p>\n Calories<\/span><\/a>\u00a0Intake is the amount of calories you get from food after eating, while calories out are the amount of calories that you will burn.<\/span><\/p>\n To lose weight effectively, we need to adjust the amount of calories we take in each day to be smaller than the amount of calories we consume.<\/span><\/p>\n By filling your hungry stomach with these\u00a0<\/span>weight loss foods<\/span><\/a>\u00a0least calories. At the same time, increase exercise to increase calorie consumption and burn fat.<\/span><\/p>\n Splitting meals is necessary for overweight people. Because in reality, fat people often eat more than people with a healthy weight.<\/b><\/p>\n The gap between two main meals is about 5-6 hours - quite a long time. If they have to fast during this time, overweight people will then eat a lot again to satisfy their "hungry stomach".<\/span><\/p>\n Therefore, their calorie intake is excessive and leads to excess fat accumulation<\/span><\/p>\n To lose weight quickly, while still ensuring your body is healthy and functioning normally, you should focus on eating foods that are low in starch, high in fiber and rich in protein.<\/span><\/p>\n In order for your weight loss diet to achieve the most optimal results, you need to keep in mind a few important things below.<\/span><\/p>\n Safe weight loss is a weight loss regimen that still ensures the body has enough energy to function. Here are the top nutritional groups you should eat:<\/span><\/p>\n Limiting starch in your diet will help you lose weight effectively. However, completely eliminating starch from the menu is completely wrong.<\/span><\/p>\n The human body needs a lot of nutrients to function, including starch\u00a0<\/span>main power supply group<\/b>.<\/span><\/p>\n Without this group of substances, health will be seriously affected. What we need to pay attention to is how we should consume it properly.<\/span><\/p>\n There are many types of starch that both help lose weight and maintain energy for the body. Eg\u00a0<\/span>brown rice for weight loss<\/span><\/a>, or brown noodles,... In addition,\u00a0<\/span>Lose weight with oats<\/span><\/a>\u00a0It is also a simple and quick method at home that is trusted by women.<\/span><\/p>\n Nutrition experts around the world believe that a scientifically applied menu to lose weight requires a diet rich in protein.<\/span><\/p>\n Because this group of substances will help the body increase the amount of calories burned by increasing the metabolic rate, while also reducing appetite.<\/span><\/p>\n 1g of fat can provide up to 9 calories for the body. Therefore, when planning a weight loss menu, many people completely eliminate fat from their diets. That is a serious mistake.<\/span><\/p>\n They help\u00a0<\/span>Supports the digestive system, promoting protein absorption<\/b>. Furthermore, vitamins need fat to dissolve into the blood and provide nutrients to the body.<\/span><\/p>\n In particular, this group of substances also helps balance blood sugar and insulin levels, thereby reducing the risk of obesity.<\/span><\/p>\n This is one of the weight loss food groups that helps reduce belly fat very effectively. Soluble fibers slow down the digestive process, prolonging the absorption of sugar (glucose) from the foods you eat.<\/span><\/p>\n This helps control blood sugar spikes. Soluble fiber also binds to fatty acids, flushing them out of the body and helping<\/span>\u00a0reduce LDL (bad) cholesterol<\/b>.<\/span><\/p>\n When planning a weight loss diet, you need to pay attention to avoid buying the following foods:<\/span><\/p>\n In addition to what to eat to lose weight, how to exercise to promote weight loss, as well as exercise, is equally important.<\/span><\/p>\n Currently, there are many ways to lose weight and rapid weight loss diets. However, most of them are impractical for the health status of Asian people.![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/kien-thuc-giam-can-mona.png\")
<\/p>\n2- Principles for planning a weight loss menu<\/h3>\n
Principle 1: Total calories consumed are less than calories consumed<\/b><\/h4>\n
Principle 2: Divide meals into smaller portions during the day<\/b><\/h4>\n
Principle 3: Eat foods low in starch, high in fiber, and high in protein<\/b><\/h4>\n
\n
3- Things to note when applying a weight loss menu<\/h3>\n
a, Foods you should eat<\/b><\/h4>\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-don-01.jpg\")
<\/p>\n\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-don-02.jpg\")
<\/p>\n\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-don-03.jpg\")
<\/p>\n\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-don-04.jpg\")
<\/p>\n\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-don-05.jpg\")
<\/p>\nb, Foods to avoid<\/b><\/h3>\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-pham-nen-tranh-01.jpg\")
<\/p>\n\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-pham-nen-tranh-02.png\")
<\/p>\n\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-pham-nen-tranh-03.jpg\")
<\/p>\n\n
![\"\"](\"https:\/\/thangphan.123websitedev.com\/wp-content\/uploads\/2023\/08\/thuc-pham-nen-tranh-04.jpg\")
<\/p>\nc, Exercise to increase weight loss effectiveness<\/b><\/h3>\n
\n
\n
\nUnderstanding the principles when planning a menu will help you lose weight safely and still effectively.\u00a0<\/p>","protected":false},"author":1,"featured_media":2650,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35,6],"tags":[],"class_list":["post-925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc","category-lam-dep"],"acf":[],"_links":{"self":[{"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/posts\/925","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/comments?post=925"}],"version-history":[{"count":5,"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/posts\/925\/revisions"}],"predecessor-version":[{"id":2661,"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/posts\/925\/revisions\/2661"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/media\/2650"}],"wp:attachment":[{"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/media?parent=925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/categories?post=925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thangphan.123websitedev.com\/en\/wp-json\/wp\/v2\/tags?post=925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}