Clearly define your goals
Before starting, set specific weight loss goals, such as losing 3 - 5 kg in 1 - 2 months or losing fat, gaining muscle to make the body firmer. This goal needs to be realistic and suitable for the individual's physical condition, avoiding expectations of rapid weight loss, which can easily harm health.
Adjust your diet appropriately
Nutrition accounts for 70% of weight loss effectiveness. Here are some important principles:
Reduce bad starch, increase foods containing good starches such as oats, sweet potatoes, brown rice.
Prioritize protein from lean meat, fish, eggs, and Greek yogurt to maintain muscle and create a feeling of fullness for a long time.
Eat plenty of green vegetables and low-sugar fruits to provide better digestion vitamins and fiber.
Limit sugar and fat, stay away from fast food, carbonated soft drinks, and candy.
Drink enough water (2-3 liters/day) to support metabolism and detoxification.
Science training schedule
Exercise plays an important role in weight loss plans. You can combine:
Cardio (running, jumping rope, cycling): 3 - 5 sessions/week help burn fat effectively.
Strength training (weight, bodyweight, plank, squat): 2 - 3 sessions/week to make the body firmer.
Practice HIIT (high intensity): Only takes 15 - 20 minutes but helps burn fat extremely well.
Maintain daily exercise, such as walking more, climbing stairs instead of using elevators.
Improve sleep and manage stress
Getting enough sleep (7 - 8 hours/night) helps the body recover, limit cravings and improve metabolism. In addition, stress is also a cause of fat accumulation, so take time to relax, meditate, or practice yoga to stay relaxed.
Monitoring the process and making timely adjustments
Record your weekly diet, exercise routine, and weight to evaluate your progress. If after a period of time you do not see the effect, you can adjust calorie intake or increase the intensity of exercise.
Maintain motivation and patience
Weight loss is a process, and results cannot be seen after a few days. Be persistent and focus on positive changes in your body, such as feeling healthier, sleeping better, or dressing more appropriately. Don't be too fixated by the weight figure, because weight loss is actually to have a healthy body, not just your figure.
