Creating calorie deficit
A calorie deficit is a key factor in reducing excess fat. It should be done gradually so that the body has time to adapt to a new diet and limit the risk of returning to old eating habits.
Follow a healthy diet
An effective diet plan is a plan suitable for your body and lifestyle. You should prioritize supplementing a variety of vegetables such as broccoli, cabbage, napa cabbage, lettuce, carrots, astragalus, garlic, celery, sweet potatoes, bell peppers; combine with herbs, spices, fruits with low glycemic index, healthy fats, whole grains and protein.
Maintaining 5-6 meals a day, 3-4 hours apart, helps stabilize metabolism and supports effective weight control.
Protein supplementation
Protein plays an essential role in most of the body's functions, from enzymes, muscles to hair, nails and tissues. When entering the age of 50, the body begins to gradually lose muscle mass. Therefore, protein supplementation is necessary to maintain muscle and strengthen strength. Healthy protein sources such as mushrooms, tofu, chicken breast, fish, beans, soybeans, nuts and cruciferous vegetables should be prioritized.
Don't skip meals
Skipping meals can make the body tired, reduce brain function and slow down metabolism. This habit can also easily lead to eating too much in the following meals. Therefore, it is important to maintain a full, proper, and timely diet instead of starvation to control weight and protect health.
