Buzz
Mặc dù có nhiều loại thuốc bổ sung được quảng cáo giúp giảm cân hiệu quả trên thị trường, nhưng thực tế bạn hoàn toàn có thể đạt được mục tiêu này mà không cần dùng thuốc. Một số loại thuốc không chỉ không hiệu quả mà còn tiềm ẩn nguy cơ gây hại cho những người có vấn đề sức khỏe hoặc đang sử dụng thuốc khác. Vì vậy, thay vì dùng thuốc, bạn nên áp dụng các phương pháp giảm cân tự nhiên và an toàn.
Các bước
Tính lượng calo để giảm cân
Tìm tỷ lệ trao đổi chất cơ bản. Tỷ lệ trao đổi chất cơ bản (BMR) là lượng calo mà cơ thể cần để duy trì các hoạt động hàng ngày. Bạn có thể sử dụng công cụ tính BMR trực tuyến để xác định chỉ số này dựa trên chiều cao, cân nặng và các yếu tố liên quan khác.
Reduce calorie intake below your BMR. To lose 0.5 kg per week, aim to consume 500 calories less than your daily BMR. You can maintain a food diary or use specialized mobile apps to monitor your daily calorie intake.
- Popular apps include Lose It!, MyFitnessPal, Fooducate, and My Diet Diary.
- Some apps also track your intake of carbohydrates, fats, and proteins to ensure you maintain a healthy balance of these nutrients.
- Avoid drastic calorie cuts, as this can slow your metabolism and make weight loss more challenging. For example, a person weighing 150 kg might reduce intake by 1000 calories daily, while someone weighing 75 kg should limit their reduction to around 500 calories.
Join a weight loss club. Weight loss clubs and services can help you calculate your calorie intake during hunger or when you struggle with self-monitoring. Examples include Weight Watchers, Nutrisystem, Jenny Craig, and more.
- These groups not only provide effective weight loss plans but also offer support and accountability.
Drink water. Water aids weight loss in multiple ways. It helps curb hunger and quenches thirst without adding extra calories, unlike sugary drinks.
- Water also boosts metabolism and aids in detoxification.
Avoid certain foods. Many small packaged foods are calorie-dense, making calorie tracking difficult. Others lack nutritional value and don’t support calorie reduction, as your body still needs essential nutrients. Foods to avoid include:
- Carb-heavy snacks like cookies, dry cereal, bread, or rice cakes. These spike insulin levels, causing faster hunger.
- Frozen foods, which are often high in sodium and cause water retention, hindering weight loss.
- High-fiber snacks. While fiber makes you feel full, you can get sufficient fiber from fruits and vegetables during meals.
- Foods marketed as low-fat. These may seem diet-friendly but often contain added sugar to compensate for flavor, potentially derailing weight loss.
- Fruit juice, which contains fruit sugar but lacks fiber.
- Artificially sweetened drinks, which can increase cravings and disrupt healthy eating habits.
- Alcohol, which overloads the liver with toxins, reducing its ability to burn fat.
Exercise to lose weight
Consult your doctor before starting an exercise plan. If you have cardiovascular issues, asthma, diabetes, or other health conditions, seek medical advice before beginning any fitness regimen. A doctor can help determine your ideal weight and the best methods to achieve it.
- This step is especially crucial if you need to lose a significant amount of weight. However, consulting a doctor is advisable regardless of how much weight you aim to lose.
Engage in aerobic exercises. Commonly referred to as cardio, aerobic workouts are effective because they boost your metabolism even after you stop exercising. This means your body burns calories faster during this period, helping you lose weight by burning more calories than you consume.
- Aerobic exercises include low, moderate, or high-intensity activities performed continuously over a period of time.
- Aim to exercise at least five to seven days a week for 30 minutes daily.
Incorporate strength training. These exercises build muscle mass, which requires more calories, allowing you to burn more calories even at rest if you have stronger, larger muscles.
- Examples of strength training exercises include push-ups, sit-ups, bicep curls, squats, and lunges.
- You can perform strength training three times a week for an hour per session to support weight loss during and after physical activity.
Take up walking. Walking is an excellent low-impact exercise for individuals with health issues that prevent them from doing aerobic workouts. It also benefits mental health and overall well-being.
- Walking for 45 minutes daily can help you lose up to 0.5 kg per week.
