Mr. Nguyễn Văn Tiến - National Nutrition Institute's Center for Nutrition Education and Communication points out the principles for weight loss:
Eat many small meals:
- Do not fast, eat many small meals, each meal with a small amount of food is better than eating a few large meals.
- Choose low-calorie foods instead of fasting.
- Eat enough protein, vitamins, and minerals (the meal must ensure sufficient amounts of meat, fish, vegetables, and fruits).
- Reduce high-calorie foods such as fatty foods, fried, roasted, stir-fried foods, fatty meats, internal organs, and sweet foods like cakes, honey, sweetened condensed milk, and sugary drinks.
Increase the intake of high-fiber, low-calorie foods to feel full (vegetables, fruits with low sugar content, fish, tofu, etc.), low-fat milk, and unsweetened milk are good foods for those who want to lose weight.
- Eat more in the morning, at noon, and reduce in the evening, the last meal before bedtime should be at least 3 hours apart.
- Eat in reverse order, eat more vegetables first (soups, steamed vegetables), fruits with low sugar content, and then eat rice, meat, and fish.
Regular exercise:
Choose an exercise method that is suitable for one's health status, preferences, economic conditions, and time to ensure that the exercise regimen is implemented correctly and sustainably. The principle of physical activity is from little to more, from light to heavy, exercise with increasing intensity at the beginning of the session and decreasing at the end, and do not restrict water intake during exercise.
Each exercise session should burn at least 300Kcal (running continuously for 30-45 minutes, fast walking for 60 minutes, etc.). It is recommended to exercise at least 4-5 times a week. Exercising less than 3 times a week is unlikely to be effective in reducing excess fat, and may even stimulate appetite and make you feel hungrier. A dynamic and healthy lifestyle, increasing household work: going to the market, cooking, cleaning, etc. If the distance is near, it is recommended to walk or bike, reducing sitting time in front of the computer or TV.
Get enough sleep:
Not getting enough sleep also leads to weight gain because it reduces fat burning (this process occurs most strongly at night while sleeping). It is essential to ensure that you sleep 7-8 hours each night and sleep soundly.
