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8 principles to help you lose weight fast but still healthy

Improper weight loss will lead to a debilitating condition, anorexia, limp body, rapid weight gain when returning to normal diet.


Do not skipping meals

Skipping meals, fasting makes you drowsy, tired, distracted, lack energy for body activities. When you skip meals, you will make up for the next meal more. If you want to lose weight, you should eat 5-6 meals a day with many snacks.

Breaking down the menu helps you control hunger and appetite. Foods like vegetables are very nutritious, high in fiber and low in calories, helping you feel full without being afraid of fat.

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Reduce starch but not completely cut off

If you previously ate 2 bowls of rice/meal but suddenly dropped to 1/2 cup of rice, your body could not adapt to it, causing discomfort, hunger and cravings.

At this time, you can snack to satisfy hunger and ruin your weight loss plan. So reduce your carbs slowly so your body can adapt. The simple way to change is to use smaller, smaller dishes than the one you’re using. It also proves you eat less without even knowing it.

Reduce your portion size

In the past, you used to eat 3 meals/day with 100% serving to make you full. So, split your rations and use only 60-70% of your food intake than before. Do not try to eat when you are not hungry. You should also learn to listen to your body to adjust to the most appropriate diet.

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Change the way food is processed

Different ways of preparing food create dishes with different calorie content. Make food simple, quick and with as little energy as possible. You can boil meat instead of frying, choose steamed fish instead of wagons, a plate of boiled vegetables, instead of greasy sauteed vegetables.

No snacking

Don’t indulge yourself by rewarding a snack like milk, sandwiches, and tea when you want to lose weight. In addition, you should not store snacks, candies, sweets in the house, because their attraction will make you indisputable.

 Get rid of fast food and processed foods

These foods are high in calories and cholesterol, which can cause obesity for those who tend to abuse them. Want to burn excess energy, you should increase physical activity regularly but when using fast food makes the body stagnant and afraid to exercise more.

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In addition, they also contain lots of salt and preservatives that are completely unhealthy.

Do not drink carbonated soft drinks

Did you know a soda bottle contains 600-700 calories. Meanwhile, a strenuous workout you only burn about 400-500 calories. Too much calories in this beverage is associated with obesity and type 2 diabetes.

Drink 2.5-3.5 liters of water every day

Filtered water is a calorie-free beverage and plays an important role in the metabolic activities of the body. Lack of water, the body difficult to metabolize substances, leading to slower weight loss.

People who want to lose weight should drink more water than normal people. Water will help reduce calories and eliminate toxins in the body.

Drinking plenty of water also helps fool your stomach, making them feel backwards, limiting cravings.



4 sports to lose weight effectively for women

Choose the right exercise and work hard and strictly follow the exercises below, the results will certainly not disappoint you.


Running

If you do not have enough time and money to go to the gym but still want to lose weight, jogging is one of the weight loss exercises that you should choose. In this way, women only need to spend 30 minutes to 1 hour in the morning every day to perform.

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To quickly lose weight, you can apply warm up and run some parks or around the house where you live. This will help you significantly consume a large amount of calories. However, women should only run at a moderate pace, combined with gentle breathing to keep strength during weight loss.

Swimming

Swimming is a sport of the whole body, in addition to weight loss, this exercise also helps you relieve stress effectively. Under the influence of water flow, a majority of calories will be burned quickly especially in the thighs and arms. However, women should also note that after swimming should limit eating. If you’re feeling hungry and hungry, you should only eat foods that are low in calories, fat, and carxbohydrates so that you can lose weight more effectively.

Aerobics

Aerobics is a more suitable exercise for women who are fat, big, with thighs, arms, or calves. For these women, the body often has more muscle than fat, mainly due to the heavy labor or lifting. Aerobics practice is dancing with music and only using body weight to lose weight so it is suitable for all women.

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Aerobics exercises are designed to be fast and continuous, so they are not suitable for people with a history of cardiovascular disease, asthma or high blood pressure. For women with this condition, it is best to choose gentle walking exercises, combined with jogging on a treadmill running at a slow speed, do not overdo it. It is best to consult a physician before training.

Zumba

Zumba is a new and really exciting exercise that is spreading across the country. It combines cardio (cardio) exercises that burn high energy and lively Latin rhythms to create a fun atmosphere. Zumba is a training method that brings great benefits to the practitioner. This is the trend of losing weight is loved all over the world. Not only exciting, comfortable but also extremely easy to practice.



3 “sweet lies” about weight loss that you always believe

In the era of digital technology boom, you are easily surrounded by countless good and conflicting information, yes, yes and no, and not easy to assess without knowledge.


In the beauty industry, this information is even more diverse and makes you more difficult to distinguish fake. Just like 3 ways to lose weight that you still believe and apply below.

1. You can lose weight super fast

Surely you will see countless articles with splashy titles such as “Reduce immediately 5 kg within 1 week”, or lose weight super fast without dieting, exercise …

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The truth is how much weight loss will depend on each person’s condition. Some people can apply 5kg reduction, but some people do not reduce but also increase. And of course, losing weight not only from eating, using drugs but also combining with practice and scientific activities. And of course, it takes time.

Therefore, be cautious with super-fast weight loss words. Especially, being cautious about drugs that quickly lose weight, lose weight, and reduce fat in the market today. Do not want to get in shape without caring about your health.

2. Lose weight by eating less and exercising more

Many people believe that to lose weight, eat less and be physically active to burn off excess fat. We all know that weight loss is a process that consumes more energy over time than energy. However, that doesn’t mean you eat less and work more to lose weight.

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According to nutrition experts, to maintain work and study health, we need 2500 kcal. Fewer loads will only make you feel tired, overwhelmed and depleted faster. If this condition persists, you will not only lose weight but also malnutrition. So keep in mind that we lose weight to be more beautiful and of course to be healthier and more confident. Therefore, be sure to provide enough energy for the body and plan to practice, choose the appropriate exercise and be able to burn high fat like HIIT Fat Burning, KickFitness … to get a good shape and stronger.

3. Use soda for dieters to reduce fat

Many people think that diet soda is suitable for reducing fat because it does not contain calories. In fact, it is the exact opposite. According to a recent study, drinking 2 cans of soda every day will increase your risk of obesity by 41%. Soda uses artificial sweeteners that will stimulate your body to eat more and tend to eat more. Plus, too much soda can cause diseases such as dental, diabetes, kidney and even reproductive health.

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Losing weight to be better, healthier is a legitimate need for anyone. But instead of choosing fast weight loss quickly choose healthy, safe weight loss methods to protect your health.



3 weight loss exercises are advised by the coach

No need to go to the gym, you just need to apply 3 safe and effective weight loss exercises below at home to keep your body slim.


Owning the ideal body is a wish of all women. With 3 weight loss exercises recommended by the coaches below, you don’t need to go to the gym regularly and still have the ideal body. Check out now!

Jump rope exercises

Jumping rope is one of the easy exercises to lose weight at home. You don’t need to spend a lot of money on buying equipment. Just a long enough cord, with a strong grip and a moderate space, you can comfortably practice.

You should practice jumping rope in the morning when your body is fully awake and energetic, you should not practice in the evening because at that time your body is easily in a stressful state, languishing after a day’s work. Long fatigue will make you lazier.

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It only takes about 20 minutes to do the jump rope exercise every morning before eating to help you burn a significant amount of excess fat in your body. When you’re done, don’t forget to add water, milk or a bit of fruit or eggs to compensate for the body’s energy deficit after exercise.

If your living space is too narrow and there is not enough room to do a daily jump exercise at home, you should choose a park near your home to do. Enjoying the fresh feeling of the morning and working to improve health and lose weight effectively.

Exercise to sit up and sit down

This is a simple weight loss exercise that you can do anywhere, in the bedroom or in the living room or balcony. To do this exercise you need to prepare a smooth cushion, then stand with your feet shoulder-width apart. The hands are straight forward and parallel to the floor (you can hold your hand on a solid object). Then, you stand up and sit down continuously for a period of 1 minute.

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Note: avoiding practicing this exercise after eating well or drinking plenty of water will lead to nausea or stomach pain. This exercise is repeated many days to cause a feeling of boredom, but you can change the rhythm quickly and slowly to move the hips and abdomen more quickly.

Breathing exercises

One of the simple weight loss exercises that can be done at home is ground breathing or push-ups. This exercise is not recommended by bodybuilding instructors because it helps to move the whole body, using force in the arms and the tip of the toe. For those who are not familiar with this exercise, it is easy to lose strength and if you practice the wrong technique, it will easily sprain your wrist. But the inhalation exercise helps burn excess fat effectively in the abdomen and helps the muscles firmer. For those women who want to own a firm and slim waist, don’t skip this exercise.

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If you do this exercise for the first time, it is recommended to keep the pace of the exercise gentle and slow for a short time. You do this exercise for about 5 minutes and then increase the time to 10 to 15 minutes a day.

Each week you should practice this exercise 2-3 times, each time for up to 15 minutes because if you practice regularly, it will lead to big arms and shoulders. As for those who want to be big and strong, they should practice regularly.



2 Tips Help To Lose Weight Maybe You Don’t Know

Many people believe eating to lose weight is to be fasting and packed as long as possible to be effective. However, according to experts in nutrition, dieters must still complete the group of nutrition to cam still respond the demands of daily work.


Below are 2 tips help lose fat, can help your body maintain the necessary balance, stimulates metabolic processes and discharges some toxins out.

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A low-fat diet

Dining-style suits you (and those who did lose weight but failed): meals have fat but low in sugar. The study found that, although those who comply with this menu were absorbed more than 600 calories a day but falling 33% weight compared to previously. This type of weight loss is not limited to the loading of the energy and fat, but limit the loading of sugar on the body.

Kết quả hình ảnh cho tips to lose weight

In the first week, the menu will help you stabilize blood sugar, reduce the concentration of insulin, causing the body to burn fat for energy. But the limited absorption of sugar into the body without feeling hungry, because the amount of fat and calories are absorbed will create the feeling of full.

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Reference menu:

Breakfast: a little barbecue and chicken eggs; about 28g cheese, latte or coffee milk.

Lunch: toast, can add 1 slice of meat, a little cheese and tomatoes, one cucumber, fruit tea without sugar.

Dinner: grilled fish, a half cup of salad consisting of vegetables, chopped barbecue and a little butter, use sugar-free drink.

Nutritional type diet

A study by German scientists showed that people daily use the alternative food has nutrients equal to meat will effectively lose weight over 7 times compared with those applied how to control the calories absorbed. To set up a weight loss diet with these foods replace meat but there are nutrients not inferior meat, you should note the feed below.

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The low-fat dairy products contain a lot of calcium and has the effect of boosting the speed to burn excess fat in the body. Protein (from soy and low-fat cheese) can control the feeling of hunger and appetite. Fruits – a rich source of vitamins and very beneficial for health. With this way, you will be able to reduce the 2 kg within 1 week.

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Reference menu:

Breakfast: protein-rich food instead of meat, tea or coffee.

Lunch: protein-rich food instead of meat, tea or coffee.

Dinner: about 150g beef, sauteed little oil or grilled prawns (or dry-clean) and a little salad vinegar.

 




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