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This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
There are 25 references cited in this article that you can view at the bottom of the page.
This article has been viewed 23,904 times.
Unfortunately, there is no “miracle” to help you lose weight quickly, other than you have to eat science and exercise. However, with perseverance and alertness, you can still achieve your weight loss goals in a short time. Want to lose up to 7-9 kg in a month, you need to be patient, hardworking and alert because you will have to closely monitor your body condition to lose weight safely. Note that significant short-term weight loss is often risky and more difficult to maintain than gradual weight loss.
Steps
Healthy eating
- The most basic rule of weight loss is to burn more calories than you take in.
- Consult a dietitian, keep a food diary or use an internet calorie calculator to track the nutritional value of the food you eat and calculate how many calories you need to tolerate. [2] X Research Source
- Eat foods that are grilled, grilled, or steamed. Avoid consuming high-fat additives like oils and butter.
- Stop eating fast food and stop drinking soft drinks is a simple way to significantly reduce calorie consumption. This way helps you to lose more 1-1.5 kg per week. [4] X Research Sources
- Vegetables, fruits, whole grains, low-fat dairy products, and lean meats are all nutrient-dense, low-calorie foods that will help you lose weight. Vegetables and fruits mainly contain water and are very low in calories and low in fat. On the other hand, 1 g of fat contains about 9 calories. Therefore, you should avoid consuming processed foods and choose colorful fruits and vegetables instead.
- Fiber is also very good for people who want to lose weight and each gram of fiber contains only 1.5-2.5 calories. Most legumes and seeds are good sources of fiber.
- When processing meat, you should remove the skin and fat. Besides, the meat should not be covered in breadcrumbs or other unnecessary additives.
- Do not deep fry in oil. Even with vegetables, deep-frying or deep-frying will lose their nutritional value.
- Prepare food by steaming and adding more spices. Steaming food instead of frying will help cut calories and fat; Spices will help boost metabolism.
- Fatty fish, rich in omega-3s, help reduce the amount of leptin in the body. In addition, fish rich in omega-3 also helps you not feel hungry and boosts metabolism. If you don’t like seafood, you can ask your doctor about taking fish oil supplements. Although not as good as wild fish, fish oil is also beneficial. [5] X Research Sources
- Eat an apple a day to burn fat. Apples are rich in pectin, which helps to reduce the amount of fat that the body absorbs. In addition, apples are rich in fiber and low in calories, making them the perfect snack and extremely delicious.
- Add ginger and garlic to meals. Ginger helps to dilate blood vessels, garlic helps lower insulin levels, and both of these spices help speed up metabolism.
- Use olive oil for cooking. Despite being fat, olive oil is high in good fats (monounsaturated fats) that help lower cholesterol levels among other health benefits. [6] X Research Source
- Drink 2 glasses of water before each meal. You will feel full faster (about 3 times faster) and no longer crave high-calorie foods.
- Although each person’s water needs are different, the Institute of Medicine recommends that men drink about 3.7 liters of water and women should drink about 2.7 liters of water per day, including water in foods. products and other beverages. [7] X Research Sources .
- Green tea is also a good drink. Green tea is rich in antioxidants and helps speed up metabolism. [8] X Research Sources
- Cut down on soft drinks and alcoholic beverages. These drinks only contain “empty” calories that make you gain weight “silently” even without making you feel full.
- Healthy snack. Measure out servings of your favorite snack (eg carrots, nuts, grapes or yogurt) and have it prepackaged to have it ready for the week’s snack. Thus, you will have snacks available to combine with the training process to help increase metabolism.
- Don’t skip breakfast. The body needs to be recharged every morning to function smoothly throughout the day. Eating breakfast not only helps to lose weight but also prevents weight gain again. [9] X Research source .
Do exercise
- Jogging, cycling, swimming, boxing, tennis, dancing and more all count as cardio. So you can try and choose the right exercise that you love the most.
- Jogging, Taekwondo, aerobics and jumping rope are some of the exercises that burn the most calories. [10] X Research source .
- Try high-intensity interval training (HIIT). The Journal of Physipogy (USA) reveals a new study that says, “HIIT is performing many short bursts of high-intensity exercise combined with short periods of rest and recovery. Research has shown young, healthy students that this exercise provides the same health benefits as regular endurance exercise over the long term in less time (and better than You just need to exercise less.” Not only does it burn more calories, HIIT also helps shorten the workout time .
- Cardio exercises can be done every day, but weight training can’t. When you lift weights, muscles need time to recover. So try to do as much cardio as possible, while limiting weight training to just a few times per week.
- Take a few days off a week. The body is in a state of being supplied with fewer calories, so time for the body to recover will be more necessary than usual.
- You will be more persistent in your practice if you find it enjoyable to do. If you don’t like working out on the treadmill, you can try yoga, swimming, boxing, mountain biking, climbing or Crossfit exercises. Any activity that keeps you active will help you lose weight. [13] X Research Source
- Even simple activities such as walking a short distance, taking the stairs or washing the car, cleaning the house can help burn calories. You should not be too worried if you cannot run a long distance, for example 5 km. Instead, just adjust your diet a little bit and walk 5km every morning to lose weight by accumulating urine.
- The best time to do cardio on an empty stomach is right after you wake up, before breakfast. Your blood sugar will stay low enough since you haven’t eaten anything since last night until you woke up in the morning. [15] X Research Source
- When doing cardio on an empty stomach, you should do low intensity and short duration. A moderate pace jog or brisk walk for 20-30 minutes should suffice.
- Choose simple movements like lunges (lunge) or squats (Squat) to repeat many times each set. [17] X Research Source
- Initially, you should practice in a simple way, that is, do 10 seconds each and then rest for 20 seconds. Once you’re ready, you can move on to doing 20 seconds and then resting for 10 seconds.
- Don’t push yourself too hard. Tabata exercises are one of the most intense forms of exercise and should only be done by people with enough stamina. [18] X Research Sources
Set goals
- The formula for calculating BMR for women: 655 + (9.58 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years).
- The formula for calculating BMR for men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years).
- Little or no exercise = 1.2
- Light activity (up to 3 days per week) = 1.375
- Moderate activity (3-5 days per week) = 1.55
- Heavy activity (6-7 days per week) = 1,725
- Very active (intense exercise every day) = 1.9.
- This is Total Daily Energy Exhausted (TDEE). This number may seem large, but don’t forget that your body still burns calories even when you are sleeping.
- For example, if your BMR is 3500 and you are moderately active, multiply 3500 by 1.55 for 5425, which is the number of calories burned to maintain weight. To lose 9 kg in a month, you need to cut at least 2000 calories a day, through diet and exercise. That’s a really lofty goal.
- Make sure to drink enough water to rehydrate the body and prevent dehydration. [20] X Research Sources
- Sweating has long been used by boxers, wrestlers, and other competitive athletes for weight loss.
- Due to overwork, insomnia, stress and many other problems, many people do not get enough sleep and find it difficult to lose weight.
- If you don’t have time to take a nap in the evening, you can take short naps (10-15 minutes) throughout the day. [22] X Research Source
Advice
- Try not to obsess over your actual weight because the number doesn’t matter. In fact, muscle has a higher density than fat, so it weighs more but takes up less. Therefore, the number displayed on the scale will not accurately reflect whether you have lost weight or not. If you want to know for sure, you should check to see if your clothes are loose.
- Drinking water and working up a sweat will help you lose weight faster.
- Practice perseverance. After getting used to it, you need to try harder. Most importantly, you need to have a healthy, balanced diet with lots of vegetables, milk and meat, etc.
- Eat a variety of dairy products. Milk, cheese, yogurt will actually help break down fat cells in the body and provide the calcium that the body needs.
- If you have a sweet tooth, you should replace the sugar with honey. Although not good, honey is more natural and better for the body.
- Soy foods are healthy alternatives. Soybeans are rich in vitamins and minerals and are low in calories and fat than meat.
Warning
- Avoid fruit juices and canned fruit. These foods are high in sugar and not as nutritious as you might think.
- Avoid alcoholic beverages. Not only contain a lot of “empty” calories that cause weight gain, alcoholic beverages also have a negative effect on overall health.
This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
There are 25 references cited in this article that you can view at the bottom of the page.
This article has been viewed 23,904 times.
Unfortunately, there is no “miracle” to help you lose weight quickly, other than you have to eat science and exercise. However, with perseverance and alertness, you can still achieve your weight loss goals in a short time. Want to lose up to 7-9 kg in a month, you need to be patient, hardworking and alert because you will have to closely monitor your body condition to lose weight safely. Note that significant short-term weight loss is often risky and more difficult to maintain than gradual weight loss.
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