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Supplement the amount of iron for the body
Iron helps limit the risk of thyroid disease and supports other functions in the body and also helps reduce body fat effectively.
Lack of iron in the body often experiences fatigue, dizziness, shortness of breath, muscle aches, seriously affecting work and daily life as well as the whole body fat burning process.
A study of 21 women treated for iron deficiency showed that they lost body weight and waist circumference, and increased muscle mass index thanks to adequate iron supplementation, making the metabolism more efficient. .
Iron is abundant in poultry, seafood, cereals, green vegetables, fruits, beans, ... or you can supplement iron through supplements to help keep your body healthy and effectively reduce body fat. high.

Cut down on refined starches to help reduce total body fat
Carbohydrates are the cause of fat storage and weight gain, but do not eliminate them completely from the diet.

Starch is still needed for the body's activities, especially the brain. The brain needs 5 grams of sugar per day.
Reduce the amount of refined starch such as vermicelli, vermicelli, porridge, shrimp noodles, cakes, ready-made foods...

Because they contain calories that are too high in sugar, low in fiber makes the body easy to store fat and the risk of diabetes is high.

Replace refined starches with whole grains, whole grains, with a low glycemic index such as oats, cereals, sweet potatoes, whole wheat, quinoa, buckwheat.

Add good fats to limit bad fats
One mechanism that helps to lose body fat effectively is that good fat pushes out bad fat. Good fats not only help lubricate joints, support metabolic activities, but also help the body eliminate bad fats from the body.

Good fats are unsaturated fats, omega 3 and omega 6 fatty acids are good fats needed for the body's metabolism.

They are abundant in fish, olive oil, avocado, nuts.,,, you should prioritize adding fat from the above food group.

At the same time, you also need to limit the intake of bad fats from animal fats, processed foods, fried foods with a lot of fat, ... to help the process of reducing body fat more effectively.

Flavored Yogurt

Yogurt is a healthy option, but it's best to choose unsweetened yogurt. Flavored yogurts can contain a small amount of sugar in just a fraction of the time. So, instead of opting for sweetened yogurt, try eating unsweetened yogurt with fruit for a natural sweetness.

Drinking coffee

Caffeine is the main ingredient in every fat-burning supplement, and it really does work. Caffeine, found in coffee, acts as a central nervous system stimulant, increasing metabolism and promoting the breakdown of fatty acids.

To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy black coffee or with a small amount of unsweetened milk to prevent excess calories from building up.

Filled with fiber

Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer.

According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation. Fruits, vegetables, legumes, whole grains, and nuts are high-fiber foods that can promote calorie-burning weight loss.

Use healthy drinks

Drinking some sugar-free drinks is one of the easiest ways to boost calorie burn.

Studies have found that consuming sugary drinks and alcohol causes a higher risk of belly fat. Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline stable. Instead, choose a calorie-free beverage like water or green tea.

In a 12-week study, the habit of drinking 500ml of water before a meal helped to lose about 2kg.

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The Warrior Diet
The Warrior Diet is based on the eating patterns of ancient warriors. This mode is harsher than the 16/8 method.

You are allowed to eat very little for 20 hours during the day, eat as much food as you want at 4 o'clock at night. Specifically, for 20 hours, Warrior encourages dieters to consume small amounts of dairy products, hard-boiled eggs, raw fruits and vegetables, and zero-calorie liquids. In 4 hours you can eat as much as you want, but you still need to prioritize healthy and unprocessed foods.

• Advantages: This diet not only helps to lose weight but also can prevent diabetes, delay the aging process...

• Cons: The Warrior Diet can be difficult to follow. It can also lead to an eating disorder.

• Advice for you: If you want to apply, you should consult your doctor.

Weight loss method IF Eat-Stop-Eat
This method of intermittent fasting requires you to fast for 24 hours, 1-2 times a week. With non-fasting days, you are allowed to eat as much as you want, but you also need to avoid consuming excessive calories.

• Advantages: Fasting for up to 24 hours supports metabolism, helps to lose weight fast.

• Cons: Fasting for 24 hours is not easy, many people give up halfway. This method of intermittent fasting can also lead to fainting or overeating afterward.

• Advice for you: Please consider carefully before applying this weight loss regimen.

Intermittent dieting method 5:2
The 5:2 diet is a simple intermittent fasting plan. There are 5 days a week that you can eat normally and do not restrict calories. The remaining two days of the week, you reduce your calorie intake to 1/4 of your daily requirement.

For example, someone who regularly consumes 2,000 calories per day should cut back to 500 calories for two days per week.

• Advantages: This intermittent fasting regimen is very flexible, you can freely choose the days to eat and the days to cut. This may help with weight loss and blood sugar control in people with type 2 diabetes.

• Cons: Limiting yourself to only 500 calories per day is not easy. Consuming too few calories can make you sick or faint.

• Advice for you: Talk to your doctor if you have health problems if you want to apply this intermittent diet.

1. Weight loss method IF 16/8
In fasting, the 16/8 intermittent fasting plan is one of the most popular types of fasting.

To lose weight according to the IF 16/8 method, you must limit the consumption of foods and drinks that contain high calories for 8 hours. At the same time, you fast completely for the remaining 16 hours of the day.

That is, in each day, you can flexibly choose 8 hours to eat (but eat limited) and 16 hours to abstain completely. For example, you eat from 12 to 8 pm and fast from 8 pm to 12 noon the next day to eat again.

• Advantages: The IF 16/8 weight loss method not only helps to lose weight but also prevents high blood pressure. If combined with exercise, this way of losing weight also maintains muscle mass.

• Cons: Fasting for 16 hours continuously will be very difficult.

• Advice for you: Make sure you eat a balanced diet that includes fruits, vegetables, whole grains, healthy fats and protein to get the best results with this weight loss regimen.

Weight loss method IF 16/8
In fasting, the 16/8 intermittent fasting plan is one of the most popular types of fasting.

To lose weight according to the IF 16/8 method, you must limit the consumption of foods and drinks that contain high calories for 8 hours. At the same time, you fast completely for the remaining 16 hours of the day.

That is, in each day, you can flexibly choose 8 hours to eat (but eat limited) and 16 hours to abstain completely. For example, you eat from 12 to 8 pm and fast from 8 pm to 12 noon the next day to eat again.

• Advantages: The IF 16/8 weight loss method not only helps to lose weight but also prevents high blood pressure. If combined with exercise, this way of losing weight also maintains muscle mass.

• Cons: Fasting for 16 hours continuously will be very difficult.

• Advice for you: Make sure you eat a balanced diet that includes fruits, vegetables, whole grains, healthy fats and protein to get the best results with this weight loss regimen.

What is the IF weight loss method?
IF is an acronym for intermittent fasting. So, what is intermittent fasting? This is the term that describes the cyclical diet, also known as intermittent fasting.

Many people have heard this phrase for a long time and know what intermittent fasting is. This is an eating plan that switches between fasting and scheduled eating.

This method does not specify what foods you should eat, but focuses on the time factor: when you should eat and when you need to fast. This is not a regular diet, but to be precise, IF is a pattern of eating.

With intermittent fasting, you only eat for a specific time. You fast for a certain number of hours each day or eat only one meal a few days a week to help your body burn fat.

SIRTFOOD DIET
According to The Sun, Adele switched to the Sirtfood diet. This diet enhances the vegetables and fruits that help to quickly fill up, reduce appetite, stimulate the body's metabolism.

Food choices include leafy greens, berries, walnuts, olive oil, unsweetened dark chocolate, curries, green tea, red wine and coffee. They allow dieters to still enjoy delicious meals, without adding too many calories to the body.

Is eating sweet potatoes fat? Is it good to eat a lot of sweet potatoes?
Sweet potatoes are very good for weight loss, but eating a lot of sweet potatoes makes you fat? Although low in calories, if you eat sweet potatoes continuously without combining with other foods and supplementing with other nutrients, the body will accumulate acids and proteins in sweet potatoes. From there, it leads to bloating, indigestion, heartburn, even diarrhea which is not good for health. Therefore, you need to have a scientific and balanced diet.

Why can bananas lose weight?
1. Bananas are rich in fiber, helping to keep you full for a long time, reducing overeating
Theresa Gentile, master of natural sciences, nutritionist, spokesperson for the New York Academy of Nutrition (USA) said: Bananas can really help you lose weight if eaten as part of your diet. balanced eating. A banana has about 3g of fiber, including 0.6g of soluble fiber, which helps the body stay fuller for longer.

Because bananas are rich in fiber, slow down the digestion process, so the body does not feel hungry, reduce appetite, very good for weight. Research has found that eating more fiber can reduce the risk of weight gain by up to 30%. So, you can eat up to one banana per day if you want to lose weight.

Scientists after reviewing 50 studies also found that a 14g increase in fiber intake daily can reduce calorie intake by 10%. So help to lose 2kg in 4 months.

How to drink water spinach to lose weight
Here are two ways to drink water spinach to lose weight.

1. Pure water spinach
• You take a bunch of spinach, remove the old leaves, pick up the young fresh leaves.

• Wash and slit the leaves, soak a little salt if necessary.

• Put the vegetables in a blender with 200ml of boiled (cooled) water and then puree. Strain the mixture through a sieve to collect the vegetable juice.

This juice helps reduce belly fat effectively if taken 30 minutes before eating. It will also help you feel full and reduce food intake. Every day should drink 100-200ml of vegetable juice.

Can fasting lose weight?
Going vegan can completely help you lose weight, but it depends on many factors. For example, what you put in your body is correct with the vegetarian weight loss menu, or whether the calories you take in are more than the body can expend.

That is, to lose weight, you need to make a weight loss menu for vegetarians including what to eat and how much to eat. Besides, combined with exercise to support fat burning, effective weight loss process.