Step 1: Exercise every day
You should exercise at least 55 minutes every day.
Activities that help lose weight effectively: jogging (burns 550 calories/hour for a 68 kg person); cycling (burns 680 calories/hour for a 68 kg person).
At the same time, you should focus on high calorie burning exercises and endurance training.
Step 2: Eat a full breakfast
You should eat a full breakfast to boost your metabolism and provide energy.
Step 3: Drink enough water
Drinking enough water helps the body increase metabolism and eliminate toxins.
Amount of water to drink: At least 8 glasses of water (about 2 liters) per day.
Step 4: Limit carbohydrates (carbs)
Excess carbs are easily converted to fat. Therefore, if you want to lose weight, you need to limit foods such as banh mi, pasta and white rice, and prioritize foods high in protein and fiber.
Step 5: Reduce calorie intake
Consuming fewer calories than your body uses is the simplest way to lose weight.
To lose weight effectively, you should choose low-calorie foods and control your portion sizes.
Step 6: Eat fruit before meals
Eating fruit before meals helps you feel full faster, so you eat less.
Fruits such as bananas and apples consumed before meals can effectively aid in weight loss.
Step 7: Take deep breaths every day
Deep breathing provides more oxygen, promotes fat burning, reduces stress and regulates blood pressure.
You should spend 10 minutes/day breathing deeply, following the technique of inhaling for 10 seconds, then exhaling for 10 seconds.
