1- Standard index for assessing overweight in Asian people
The first thing you need to do is determine clearly whether you are overweight or not? At what level is it serious?
WHO recommends it BMI body mass index (Body Mass Index) to determine weight status. Calculated by weight (kg) divided by height (meters) squared.
For example, a person weighing 70 kg and 1.75 m tall will have a BMI of: BMI = 70 ÷ (1.75 x 1.75) = 23.15. This BMI formula applies to anyone over the age of 18, regardless of gender, ethnicity or age.
2- Principles for planning a weight loss menu
Nowadays, there are many ways to lose weight and rapid weight loss diet. However, most of them are impractical for the health status of Asian people.
Understanding the principles when planning a menu will help you lose weight safely and still effectively.
Principle 1: Total calories consumed are less than calories consumed
Calories Intake is the amount of calories you get from food after eating, while calories out are the amount of calories that you will burn.
To lose weight effectively, we need to adjust the amount of calories we take in each day to be smaller than the amount of calories we consume.
By filling your hungry stomach with these weight loss foods least calories. At the same time, increase exercise to increase calorie consumption and burn fat.
Principle 2: Divide meals into smaller portions during the day
Splitting meals is necessary for overweight people. Because in reality, fat people often eat more than people with a healthy weight.
The gap between two main meals is about 5-6 hours - quite a long time. If they have to fast during this time, overweight people will then eat a lot again to satisfy their "hungry stomach".
Therefore, their calorie intake is excessive and leads to excess fat accumulation
Principle 3: Eat foods low in starch, high in fiber, and high in protein
To lose weight quickly, while still ensuring your body is healthy and functioning normally, you should focus on eating foods that are low in starch, high in fiber and rich in protein.
- For starch (Carbohydrate), 1g of starch can provide 4 calories, so adults only need to eat 500g of starch to have enough energy to function all day. Eating too much starch is the cause of fat accumulation in the body.
- Protein – protein also need attention if you want to establish an effective menu for weight loss. 1g of protein can also provide 4 calories, but it will take you longer to digest (about 4 hours). This helps us feel full longer, reducing cravings.
- Fiber Can be found in most vegetables. According to nutrition experts, fiber helps starch stay longer in the stomach, creating a feeling of fullness for a longer time. And slows down the process of decomposition and absorption of Glucose, helping to regulate blood sugar levels. To lose weight the fastest, for men, you should eat 38g of fiber while for women, 25g per day.
3- Things to note when applying a weight loss menu
In order for your weight loss diet to achieve the most optimal results, you need to keep in mind a few important things below.
a, Foods you should eat
Safe weight loss is a weight loss regimen that still ensures the body has enough energy to function. Here are the top nutritional groups you should eat:
- Starch: brown rice, dragon blood rice, whole wheat pasta, black bread...
Limiting starch in your diet will help you lose weight effectively. However, completely eliminating starch from the menu is completely wrong.
The human body needs a lot of nutrients to function, including starch main power supply group.
Without this group of substances, health will be seriously affected. What we need to pay attention to is how we should consume it properly.
There are many types of starch that both help lose weight and maintain energy for the body. Eg brown rice for weight loss, or brown noodles,... In addition, Lose weight with oats It is also a simple and quick method at home that is trusted by women.
- Protein: meat, fish, eggs, milk,... products that provide synthetic protein
Nutrition experts around the world believe that a scientifically applied menu to lose weight requires a diet rich in protein.
Because this group of substances will help the body increase the amount of calories burned by increasing the metabolic rate, while also reducing appetite.
- Good fats: avocado, olive oil, peanuts, coconut oil, etc.
1g of fat can provide up to 9 calories for the body. Therefore, when planning a weight loss menu, many people completely eliminate fat from their diets. That is a serious mistake.
They help Supports the digestive system, promoting protein absorption. Furthermore, vitamins need fat to dissolve into the blood and provide nutrients to the body.
In particular, this group of substances also helps balance blood sugar and insulin levels, thereby reducing the risk of obesity.
- Fiber, vitamins, and minerals: vegetables, tubers, fruits, etc.
This is one of the weight loss food groups that helps reduce belly fat very effectively. Soluble fibers slow down the digestive process, prolonging the absorption of sugar (glucose) from the foods you eat.
This helps control blood sugar spikes. Soluble fiber also binds to fatty acids, flushing them out of the body and helping reduce LDL (bad) cholesterol.
b, Foods to avoid
When planning a weight loss diet, you need to pay attention to avoid buying the following foods:
- Food lots of cholesterol such as: heart, liver, kidney, pig intestines, etc. Eating regularly will increase blood fat, which is harmful to the heart.
- Lots of food harmful fats (trans fats and saturated fats) such as: Lard, meat and skin of livestock/poultry, margarine, processed snacks, etc. When consumed in excess, saturated fats can increases bad cholesterol levels in the blood.
- Sweet food such as: sugar, jam, candy, chocolate, soft drinks, etc. When you eat a lot of sweets, it means you will need to work a lot to create balance. Otherwise, Gluxit will be stored in your muscles and liver, forming fatty acids or triglycerides that increase body fat, leading to obesity.
- Drinks contain stimulant such as: alcohol, beer, carbonated soft drinks, etc. Not only do they have a negative impact on the digestive system, but the above drinks also increase the body's risk of obesity and diabetes.
- Fastfood, processed foods such as hamburgers, french fries, sandwiches... Junk foods cause blood sugar levels to spike, negatively affecting the body's ability to use insulin, which can lead to type 2 diabetes.
c, Exercise to increase weight loss effectiveness
In addition to what to eat to lose weight, how to exercise to promote weight loss, as well as exercise, is equally important.
- Most people choose gym to lose weight. According to experts, this is a quick weight loss method. Not only does it help you burn excess fat, but it also helps you gain muscle and improve your figure.
- Besides, Yoga to reduce belly fat at home It is also a natural weight loss exercise option that cannot be ignored. In addition to helping to significantly reduce excess fat, it also helps us regulate blood, reduce stress and rejuvenate the skin. This exercise is more suitable for women than men because it requires flexibility and softness.
- Besides, weight loss exercises Simple at home is also very popular. It is very effective if the exercise schedule is maintained regularly such as: posture Squat Simple, exercise movements Plank, Jump rope to lose weight, or the cardio cardiovascular exercises… These weight loss exercises not only help burn fat but also help your body become firm and reach the three-round standard.
