This is an automatically translated article.
Achieving your weight loss goals can be a huge challenge, no matter how much weight you want to lose. However, to be effective, take it one step at a time and make a few small changes to your diet and lifestyle. By doing this you can safely lose up to 5kg in just one month.
1. Do Cardio
Aerobic exercise - physical activity that increases your heart rate to burn more calories and strengthen the heart and lungs. Making cardio a habit is one of the most effective ways to increase the effectiveness of rapid weight loss.
In fact, a study of 141 obese adults found that combining 40 minutes of cardio three times per week with a weight loss diet reduced body weight by 9% over a six-year period. month. Or another study done over a period of about 10 months showed that burning 400 or 600 calories per week by doing cardio exercise resulted in average weight loss of 3.9 kg and 5.2 kg respectively. For best results, try to do at least 20–40 minutes of cardio per day or about 150–300 minutes per week.
2. Cut down on refined carbs
How to lose 5kg? Being able to cut carbs is another simple way to improve the quality of your diet and lose weight. It is especially beneficial when you reduce your intake of refined carbs - a type of carbohydrate that has its nutrients and fiber removed during processing.
Refined carbs are not only high in calories and low in nutrients, but they are easily absorbed quickly into your bloodstream, causing blood sugar spikes and increasing hunger.
Studies show that diets high in refined grains are associated with higher body weight than diets rich in nutritious whole grains.
The study of 2,834 people also found that those who ate more refined grains on average had more belly fat than those who ate more whole grains.
For best results, replace refined carbs like white bread, breakfast cereals and processed prepackaged foods with whole grain products like quinoa, oats, brown rice and barley.
Cắt giảm lượng carbs tinh chế như bánh mỳ trắng vào bữa sáng
3. Calorie Count
To lose weight, you need to use more calories than you consume, either by reducing your calorie intake or increasing your daily physical activity. Calorie counting can help keep you accountable and raise awareness of how dieting can affect your weight loss.
A review of 37 studies in 16,000 people, weight loss regimens incorporating calorie counting resulted in an average weight loss of 3.3 kg per year compared with those without the regimen.
However, keep in mind that cutting calories alone is not considered a sustainable strategy for long-term weight loss, so combine calorie counting with dietary and lifestyle adjustments to get the hang of it. effective.
4. Choose healthy drinks
Choosing healthier drinks is a simple way to increase the effectiveness of weight loss. Sodas, juices, and energy drinks are often high in sugar and extra calories that can contribute to weight gain over time. Conversely, water can help you feel full and temporarily boost your metabolism to cut calories and promote weight loss.
A study of 24 overweight and obese adults showed that drinking 500 ml of water before a meal reduced the number of calories consumed by 13% compared to the control group. Or another study conducted in 14 people showed that drinking 500 ml of water increased metabolism by 30% after 30–40 minutes, slightly increasing the number of calories burned for a short time.
To promote weight loss, cut out sugary, high-calorie drinks and try to drink 1–2 liters of water throughout the day.
5. Add enough vegetables
Vegetables are a rich source of nutrients, providing many vitamins, minerals, antioxidants and fiber with a low number of calories.
One study has shown that every 100 gram increase in daily vegetable consumption is associated with a 0.5 kg loss in six months.
A review of 17 studies involving 500,000 people found that those who ate the most vegetables had a 17% lower risk of being overweight or obese. Many studies also show that increasing the amount of fiber from high-fiber foods into the daily diet is associated with reduced calorie intake as well as weight.
Bổ sung khẩu phần rau xanh vào thực đơn của bạn giúp việc giảm cân thành công hơn
6. Do not use sauces and condiments
13 grams of mayonnaise can contain up to 90 calories, while ranch dressing contains 73 calories per 15-gram serving. Teriyaki sauce, sour cream, peanut butter, and maple syrup are a few other popular sauces and condiments that can add up calories quickly.
7. Do HIIT . exercises
High Intensity Interval Training (HIIT) type of exercise that alternates between fast bursts of activity and short recovery time, keeping heart rate up to increase body fat burning while speeding up the process weight loss.
Adding HIIT to your routine can be an extremely effective tool to lose 5kg in a month.
In fact, a study done with 9 men compared the effects of HIIT with running, cycling and endurance training, proving that a 30 minute HIIT session burns 25–30% more calories compared to other activities.
Another study found that men who did HIIT for just 20 minutes three times per week lost 2 kg of body fat and 17% of belly fat in 12 weeks - without making any other changes to their diet. diet or lifestyle.
8. Move more during the day
Non-exercise activity thermogenesis (NEAT) refers to the calories your body burns throughout the day by performing non-exercise activities such as: typing, gardening, walking or even jittery.
It is estimated that NEAT can account for about 50% of total calories burned per day, although this number can vary quite a bit depending on activity level.
Making a few changes to your daily routine can boost calorie burning to speed up weight loss with minimal effort.
Park your car further back in the parking lot, use the stairs instead of the elevator, walk during your lunch break, and stretch every 30 minutes are a few simple ways to get more active during the day.
Di chuyển nhiều hơn trong ngày là một trong các cách để bạn vận động nhiều hơn trong ngày
9. Eat slowly
Eating slowly and listening to your body is an effective strategy to reduce intake and increase satiety.
A study conducted in 30 women reported that eating slowly reduces calorie intake by an average of 10%, increases water consumption and leads to more satiety than fast eating. Another study found that eating slowly increased levels of certain hormones in the body responsible for promoting feelings of fullness.
Eating smaller pieces, drinking plenty of water with meals, and reducing outside distractions can help you eat slower to increase weight loss.
10. Add fiber to your diet
Fiber - nutrients that move through your body undigested, help stabilize blood sugar, and help you feel fuller for longer.
Fiber is proven to have a powerful weight loss effect. According to one review, increasing daily fiber intake to 14 grams without making any other dietary changes was associated with a 10% reduction in calories and a weight loss of 1.9 kg in 4 months. Another study done with 252 women found that each gram of fiber consumed was associated with a loss of 0.25 kg of body weight over a 20-month period.
Get at least 25–38 grams of fiber per day from foods like fruits, vegetables, legumes and whole grains to optimize your health and promote weight loss.
11. Eat a protein-rich breakfast
Waking up to a healthy, protein-rich breakfast is a great way to start the day and stay on track with your weight loss goals. Increasing the protein content of your diet can help you lose weight by reducing cravings and cutting calories.
A small 12-week study in 19 people found that increasing protein intake by 30% of calories reduced daily intake by 441 calories and reduced body weight by 4.9 kg. Another study in 20 adolescent girls found that eating a high-protein breakfast increased feelings of fullness and decreased levels of certain hormones that stimulate hunger.
Plus, many studies link eating more protein to lower body weight and belly fat over time.
Oats, yogurt, eggs, cheese, and peanut butter are some of the main foods you can enjoy as part of a healthy, high-protein breakfast.
12. Get enough sleep every night
Setting a regular sleep schedule and sticking to that schedule can be another important factor for successful weight loss, especially if you are trying to lose 10 kg in a month.
According to a small study, the lack of sleep in 9 men for one night resulted in a significant increase in hunger and levels of ghrelin, the hormone that stimulates appetite.
On the other hand, a study in 245 women found that improving sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33%.
Try to get at least 7-8 hours of sleep per night, regular sleep time while minimizing distractions before bed to optimize sleep cycle and achieve weight loss goals.
Ngủ đủ giấc mỗi đêm giúp giảm cân thành công
13. Resistance training
Resistance training is a type of physical activity that involves resisting some type of force to build muscle and increase strength. In addition to the other health benefits associated with resistance training, it can boost your metabolism making weight loss easier.
A study of 94 people has shown that resistance training helps maintain mass and fat-free metabolism after weight loss, helping to maximize the number of calories burned throughout the day.
Similarly, another study in 61 people showed that 9 months of resistance training increased daily resting calories by an average of 5%.
14. Practice Intermittent Fasting
Intermittent fasting involves the time between periods of eating and fasting, with fasts typically lasting 16–24 hours. Practicing intermittent fasting can reduce how much you eat by limiting the time frame of food consumption, which can enhance weight loss.
In fact, some research shows that intermittent fasting can be a powerful tool for weight loss and can be just as effective as calorie restriction. Plus, a study of 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest.
Intermittent fasting can also increase levels of human growth hormone (HGH), an important hormone that has been shown to increase fat loss and maintain lean body mass.
Intermittent fasting has many ways to do it. Many often involve choosing 8–10 hour intervals to limit food intake per day.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: healthline.com
