To achieve healthy and safe weight loss goals, you need to adjust your diet, eat a balanced diet, and increase physical activity and exercise. In European countries, the weight loss diets include Weight Control Replacement Meal or a full replacement diet for weight control.

The mechanism of weight loss occurs when the body uses more energy for work, exercise, or metabolizes more than the body absorbs energy from eating and adding nutrients. At that time, the body will use its internal stored energy such as fat from excess fat or muscle, leading to weight loss, improving obesity.

A percent-balanced diet or a low-calorie diet helps the body regulate nutrient intake. Total daily calories allocated to the body are recommended at 55% from carbohydrates, 15% from protein and 30% from fat (composition should not exceed 10% from saturated fat). For example, a total serving of a 1000-calorie meal is suggested as 550 calories from carbohydrates, 150 from protein and 300 from good fats.

The World Health Organization recommends that people cut back on processed foods high in saturated fats, sugars, and salt, and increase in minerals, vitamins, and fiber. It will help the digestion process better to achieve a state of fullness for a long time.

Long-term satiety is a method of hypnosis and is offered as an alternative to weight management. Scientific research on weight loss nutrition also shows that increasing protein intake helps the stomach feel full for longer and reduces cravings. This low-calorie, balanced diet combined with moderate physical activity results in the greatest long-term effects of weight loss, unlike other diets that only achieve short-term results. Also need to combine by getting enough sleep. A 2010 study found that people who get adequate sleep at night have twice as much fat loss than those who lack sleep.

After reaching the desired weight, the calories consumed per day can be increased gradually but not exceed 2000 net (calculated from calories consumed unless burned by physical exercise. ). In order to lose weight permanently and permanently, changes in diet and lifestyle must also be sustained. Short-term dietscan have results, but the long-term effectiveness and safety of health issues are not guaranteed.

Eat and drink wisely

However, for some special reasons, some people still need to lose weight in the short term to fulfill certain requirements. We recommend some quick and safe eating methods for you. However, as mentioned above, you need to adjust your lifestyle, diet, and exercise for a long time if you want to have a beautiful and healthy body.

Foods that should be limited in your slimming diet.

Starch: It is not unreasonable that the Lowcarb diet is popular all over the world. This is the way to cut carbs as much as possible, eating only fiber, protein and fat, and limiting carbohydrates. This proves that starch is the top culprit for weight gain. However, starches have an important role in brain activity. For Vietnamese people, it is difficult to completely abstain from starch due to daily eating habits. You do not need to completely cut down on starch, but only slowly cut down on the daily amount of rice, you can replace ordinary rice with brown rice that is both nutritious and does not cause weight gain. Limit starch from potatoes, nuts, bread, cakes ...

Desserts: It is difficult to control attractive desserts such as fruit, ice cream, cake ... This is a food that contains a lot of fat, sugar and chemicals, causing uncontrolled weight gain. . Therefore, if you want to achieve good results, please remove these items from the slimming menu!

Dried fruit: This is a very popular snack, undeniably the nutritional value and vitamins from dried fruits, but this is also the cause of weight gain that few people notice. The sugar in dried fruit can cause weight gain, cravings and uncontrolled eating.

Some fruits such as grapes, pears, avocados, durian all cause easy weight gain. Avocados can contain as much protein as pork. Do you believe it? Be careful with the advice "eat a lot of fruit to supplement vitamins" okay! Not all fruits are safe, as some can cause weight gain.

Fatty fried foods: This is not only recommended for people who want to lose weight but for everyone in general, not only causing obesity and overweight but also many other consequences for health.

Natural fat-loss foods should be included in the diet

Lemon: Contains acidic and helps the body absorb calcium easily, lemons are a panacea for those in need of beauty. Lemon helps to purify the body, burns excess fat quickly, detoxifies the liver, effectively filters blood. You can drink diluted lemon juice instead of water every day. In addition, lemon juice mixed with honey and warm water is also great for weight loss goals

Fruits such as: oranges, bananas, watermelon, and pineapple are effective for weight loss.

Cruciferous vegetables, dark green leafy vegetables are rich in calcium, fiber, which are good for cutting calories while still having enough nutrition.

Eat more fish, lean chicken, eggs, and skim milk to provide your body with protein.

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