04/08/2021
📣 Lose weight without taking weight loss pills
The nutrition you need
- Need to reduce the amount of starch from rice, bread, sticky rice, sticky rice, noodles, noodles, instant noodles ... should eat less than now. Note: Should reduce slowly to let the body adapt gradually.
- Do not eat sweet foods such as candies, snacks, soft drinks, tea, ice cream, even sweet fruits...
- Minimize fatty foods such as fried, fried, roasted, coconut milk, canned meat, sausages, sausages, butter, fat, bacon, fatty meat, broth, skin, viscera of animals ... Do not use greasy sauces.
- Choose lean fish meat, should eat more fish than meat. Prioritize eating boiled, steamed and grilled dishes with less fat.
- Should drink milk for overweight or obese people or skimmed milk without sugar, calcium-rich milk, low- or no-sugar yogurt... from one to two glasses a day.
- Increase the consumption of vegetables, tubers and fruits with less sweetness such as cassava tubers, apples, watermelons, plums, guava, dragon fruit... If you eat less starch. If you feel hungry, you can eat this group to make up for it or foods that are low in calories but help you feel full, such as rice paper rolls with steamed fish with lots of vegetables, spring rolls, beef jerky...
- Eat slowly, chew well, don't eat too full, don't skip meals, don't get too hungry (because you'll eat a lot at the next meal). In the evening do not eat after 8 pm.
- Drink 2 to 2.5 liters of water per day.
About exercise mode
Exercise helps expend energy, lose weight, and help you stay healthy and prevent disease. You need to make sure you play sports and exercise regularly for at least 60 minutes a day.
Sleep
Make sure to get 7 to 8 hours of sleep every day. Should sleep early, avoid staying up late.
In addition, you need to monitor your weight weekly and have regular physical exams every 3 to 6 months.
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