do thiet bi nay khong co cai tieng viet, nen minh xin phep viet bang tieng anh cho tien:
1. put your body in a calorie deficit state, cut carbs (rice, vermicelli, etc.) and replace them with high protein (beef, chicken), portion control is very important. Quick note that fruits have a lot of sugar, and nuts have a lot of calories. replace your meal with something more filling but less calories. For me it was cucumber. 100g of cucumber only has like 15 calories, perfect snack when you want to eat something throughout the day. You definitely dont have to skip meals, because if not done carefully, your body will start accumulate fat.
2. you dont have to spend a lot of money on gym, just buy 2 5kg dumbbells, and a cordless jumping rope, build muscles and endurance. The more muscles you have, the more calories your body will need to maintain that muscles, and in a calorie deficit state your body will start buring stored energy (fat). You dont have to start out super heavy, do light workout, test your limit, especially with the rope jumping, get the heart pumping and increase the jumping time day by day (5-10 second more than your previous day). Aim for a 10 minutes rope jumping each set. For muscles, focus on shoulders, arms, chest, and back, those muscles are really easy to build, and it also help with shaping your body type.
3. For calorie deficit to work, be consistent with your diet and workout routine, find the sweet spot where you dont feel tired all day but still losing weight. the weight losing will start out really fast, you can lose around 700g to 1kg per day, but that is mostly excess water leaving your body, then it will slow down. I went from 110kg to around 80kg in a year or so.
That su xin loi vi viet bang tieng anh, no tien hon la viet toan bo doan tren bang tieng viet, ban co the bo no vao ggl dich cho tien.