Weight loss is an important issue for many people, especially in modern societies with sedentary lifestyles and diets high in processed foods.

There are many factors that influence weight loss, including:

• Diet: This is the most important factor that affects weight. Eating more calories than your body needs will lead to weight gain.
• Exercise: Exercise helps burn calories and increase metabolism, helping to lose weight effectively.
• Genetics: Some people may gain weight more easily than others due to genetics.
• Stress: Stress can cause you to eat more and gain weight.
• Lack of sleep: Lack of sleep can affect hormones that control appetite and cause you to gain weight.

Kentary will suggest some weight loss methods to readers through the article below!

1. Diet helps lose weight

Reduce calorie intake: This is the most important factor in losing weight. You should cut your calorie intake by 500 – 1000 calories per day to lose weight safely and effectively.
Eat more protein: Protein helps you feel full longer and burn more calories when digested. Add lean protein from foods such as chicken, fish, eggs, yogurt, beans,…
Eat more fiber: Fiber helps keep you full longer and aids in better digestion. Add fiber from foods such as green vegetables, fruits, whole grains,…
Limit eating white starch: White starch such as white rice, white bread,… is the main cause of weight gain. Replace with whole grains such as brown rice, oats,…
Limit your intake of processed foods: Processed foods are often high in calories, saturated fat, and sugar. Limit eating foods such as sausages, cold meat, instant noodles,…
Drink plenty of water: Water keeps you full longer and supports metabolism. Drink at least 2 liters of water every day.

2. Exercise helps lose weight

Exercise at least 30 minutes a day: Exercise helps you burn calories and improve your health. You can choose exercises that suit your preferences and physical condition such as walking, jogging, swimming, cycling,…
Start slowly: If you’re new to working out, start slowly and gradually increase the intensity of your workout over time.
Combine many types of exercise: Combining many types of exercise will help you not get bored and achieve better results.

Here are some types of exercise that are effective for weight loss:

Cardio: Cardio is exercises that help increase heart rate and burn a lot of calories, such as jogging, swimming, cycling,…
HIIT: HIIT is high-intensity interval training that burns a lot of calories in a short period of time.
Yoga: Yoga helps increase the strength and flexibility of the body and helps reduce stress.
Strength training: Strength training strengthens muscles, which helps burn more calories.

3. Change your lifestyle

Get enough sleep: Getting enough sleep helps you control your weight better. Get at least 7-8 hours of sleep every night.
Reduce stress: Stress can cause you to eat more and gain weight. Practice yoga, meditate or listen to music to reduce stress.
Avoid eating late at night: Eating late is the main cause of weight gain. Avoid eating late at night and only have dinner at least 3 hours before going to bed.

Note:

Losing weight is a long process and requires perseverance.
Set realistic and appropriate goals for yourself.
Do not gain weight too quickly because it can affect your health.
You should consult your doctor before starting any weight loss method.

In addition, you can refer to some other effective weight loss methods such as:

Eat Clean Diet: This is a healthy diet filled with whole, unprocessed foods.
Keto diet: This is a low-carb, high-fat diet that helps you lose weight quickly.
Drink green tea: Green tea contains many antioxidants that help boost metabolism and aid weight loss.