Overweight and obesity are increasing rapidly in all age groups. Many people immediately apply the “Secrets” to lose weight quickly with herbs, oral supplements, regardless of money or disability. Losing weight too quickly often reduces water and muscle mass, which is dangerous to health. It’s not difficult at all, just be persistent to practice scientific, effective, and safe weight loss methods.
1. Assess and determine weight loss goals
Determine weight loss goals depending on age, degree of overweight – obesity, health status.
In children under 6 years of age: do not set weight loss goals when overweight without complications, risk factors, comorbidities, the remaining cases need to lose weight.
Assessing the degree of overweight – obesity is based on many factors: anthropometric measurements to assess the balance of weight versus height, analysis of body composition, the thickness of skin folds, waist circumference to assess fat accumulation, assess diet – exercise, family history.
Assess health status: examine for signs of complications and signs suggestive of the cause of obesity (mental retardation, birth defects, endocrine pathology), perform laboratory tests Clinically used to diagnose risk factors and causes such as lipid Bilan (detect dyslipidemia), blood glucose (detect glucose metabolism disorders, diabetes), general abdominal ultrasound (detect fatty liver) ), quantification of adrenal, thyroid, pituitary hormones…
2. Principles of weight loss treatment
Lose fat mass, not muscle mass, bone, and water
Maintain a healthy weight in a sustainable way
Form good eating habits and healthy lifestyle, prevent risk factors and recurrence
Combination of increased energy expenditure through exercise and decreased energy supply Use weight loss medications when indicated
Combine treatment with associated risk factors if any (hypertension, dyslipidemia, diabetes, …)
3. Effective weight loss plan in 3 steps
Step 1: Increase physical activity through daily activities Do housework, ride a bike, water the plants, take the stairs. Choose a few sports that can be pursued for a long time, at least 15 minutes at a time and at least 60 minutes a day (brisk walking, slow running, cycling, swimming, soccer, badminton, etc.) tennis, basketball, etc.).
Step 2: Control ration energy Energy-balanced diet, ensuring enough nutrients (protein, fiber, vitamins, and minerals, …) from lean meat, fish, beans, vegetables, fruits,… Limit food rich in energy such as fatty foods (fat, skin, viscera, fried foods, stir-fried, roasted,…), sweet foods and drinks (tea, candies, sugary drinks, overly sweet fruits) …).
If there is an indication for weight loss, and an energy-reducing menu of 500-1000 kcal/day in adults or 20-25% in children compared with energy requirements for age, can reduce 0.5-1kg of muscle weight. body per week and lose 10% of body weight within 6 months. Ensure adequate food groups and the proportion of energy-producing substances in the total energy intake.
Step 3: Maintain your diet and exercise
Combined factors: relaxation, sleep, a healthy environment, and the habit of journaling.
Conclusion:
People who want to lose weight safely at home should focus on making long-term lifestyle changes rather than adopting temporary measures.
Everyone needs to focus on making changes they can sustain. In some cases, a person may prefer to roll out changes gradually or try introducing changes one at a time.
If someone feels difficult to weight lose please refer to the following method:
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The smoothie diet 21-day program – See detail: HERE
You will get the full 21-day weight loss and health improvement program with private coaching clients. And over 36 delicious fat-melting meal-replacement Smoothie Recipes.
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Eat Sleep Burn – See detail: HERE
You will get the Eat Sleep Burn “Limitless Potential” System. With the 28-day Metabolic Reset program, and 21-day of our ELITE Personal Coaching…
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Venus Factor System – a weight loss program designed exclusively for women – See detail HERE
With Venus Factor System, the extreme weight loss experienced by women in this video isn’t always recommended regardless of how easy it becomes with this revolutionary female fat-burning trick. If weight loss becomes overly rapid (meaning you’re losing more than 5 pounds per day) simply adjust to using this trick every day until you reach your desired weight.
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Custom Keto Diet Plan! LOSE YOUR WEIGHT NOW! – See detail HERE
With a custom keto meal plan, you will finally have control over your health and figure. Here’s what you will get if you start: An eight-week meal plan based on the expertise and experience of industry leaders. A diet optimized to your calorie and macro intake….
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Cinderella Solution lose weight fast – See detail HERE
Cinderella solution has worked wonders for women in their 30’s, 40’s, 50’s, all the way up to people in their late 60’s. And, the low-impact Movement Sequencing™ workouts gently influence weight loss and they are completely optional, so you do not even have to use them when you start to experience so great results.
