The principle of obesity treatment is to reduce the amount of excess fat in the body by reducing energy intake through diet control and increasing energy expenditure through appropriate physical activity and adequate sleep. time.
Here are 4 things you need to know to lose weight effectively:
1. Eat many small meals
According to the National Institute of Nutrition (Ministry of Health), you should eat your familiar menu but with reasonable adjustments.
If you try to follow a rigid menu that is completely different from your daily diet, you can only do it for a very short period of time. As a result, after losing weight, the weight will increase again.
At the same time, we must not starve, but eat many small meals, each meal with less food is better than eating less food. lots of food.
Specifically:
< p>– Choose to eat low-energy foods instead of starving.
– Eat enough protein, vitamins and minerals (the menu must ensure enough meat, fish, vegetables and fruits).< /p>
– Reduce foods high in energy such as fried foods, fatty meat, etc.
– Increase foods high in fiber and low in energy to be full (vegetables and fruits) less sweet fish tofu…).
– Fat-free milk is a very good food for people who need to lose weight.
– Eat more in the morning and less in the evening for the last meal of the day before going sleep at least 3 hours.
– Eat in reverse, eat a meal with lots of vegetables first (boiled vegetable soup), less sweet fruit, then eat rice, meat, and fish…
< p>2. Exercise regularly
You should choose a method of exercise that is appropriate to your health status, economic conditions, and working hours to ensure your exercise regime is carried out. follow the right process and for a long time. Exercise from less to more, from light to heavy, with increasing intensity at the beginning of the session and gradually decreasing at the end of the session.
Note that you should not limit drinking water while exercising. Each time you exercise, you must consume at least 300 kcal, equivalent to 30-45 minutes of continuous jogging and 60 minutes of brisk walking…
You should exercise at least 4-5 times a week. Exercising less than 3 times per week is usually not effective in reducing excess fat. On the contrary, it stimulates digestion and makes eating more delicious.
At the same time, maintain an active life and increase your ability to do household chores such as going to the market, cooking, cleaning the house, etc. If you travel close by, go by bike to reduce time spent sitting on the computer watching TV.< /p>
Dr. Truong Hong Son, Director of the Vietnam Institute of Applied Medicine, also noted excessive exercise can cause you to fail in losing weight. The reason is that if you exercise too much every day, your body will become excessively inflamed. All the inflammation combined causes you to gain more weight than you lose.
“Also your body will eventually adapt to your exercise regimen and become more efficient consuming fewer calories and slowing your weight loss. This is called is a weight loss plateau and hinders your weight loss process,” Dr. Son said.
3. Monitor weight weekly
You should weigh yourself at a certain time of day because body weight can sometimes vary by nearly 1kg between morning and evening.
4. Get enough sleep and deep sleep
Less sleep also causes fat because it reduces fat loss (this process happens most strongly at night while sleeping). You need to make sure you get 7-8 hours of good sleep every night.
Dr. Son further explains that lack of sleep can make you physically hungry due to two hormones, ghrelin and leptin. Ghrelin signals hunger and leptin is responsible for suppressing it.
Low secretion of leptin (due to lack of sleep) can slow down your metabolism and make you feel constantly hungry. Lack of sleep can also affect the secretion of cortisol, one of the hormones that regulates your appetite.
