[Từ 59kg xuống 49kg] Thực đơn giảm cân và cách mình duy trì để không tăng cân trở lại | No Gym !

Summary

In this video, Mai Trinh shares her personal weight loss journey, detailing her experience of losing 11 kg in 20 days and 10 kg in 2 months using a simple diet-focused approach. She explains her methods, including cutting down on easy-to-digest starches, increasing vegetables, and staying hydrated. Mai emphasizes the importance of discipline, balanced meals, and maintaining a sustainable routine. She also discusses the role of a weight loss product (effervescent tablets) in supporting her progress and maintaining her weight, while encouraging viewers to exercise alongside dieting for optimal results.

Takeaways

• 😀 Losing weight can be simple and effective if you follow a disciplined diet plan.
• 😀 A calorie deficit is key for weight loss – you need to consume fewer calories than your body burns.
• 😀 Replacing easily digestible starches (like rice and noodles) with complex starches (such as cereals) helps in weight loss.
• 😀 Increasing your vegetable intake and ensuring adequate protein consumption from meat and fish are essential for a balanced diet.
• 😀 Avoiding sugary and greasy foods is important for maintaining a healthy diet during weight loss.
• 😀 Drink at least 2 liters of water daily to stay hydrated and avoid dehydration while dieting.
• 😀 The weight loss process can be broken into 3 phases, with gradual reductions in starch and increases in vegetable consumption.
• 😀 Phase 1 (Week 1): Reduce starch by half and double your vegetable intake. Measure and track your food for a week.
• 😀 Phase 2 (Day 8-14): Continue reducing starch and protein, while doubling vegetable portions to maintain fullness.
• 😀 Phase 3 (Day 15-30): Replace rice and noodles with cereals and maintain high vegetable intake to help sustain weight loss.
• 😀 Weight maintenance requires discipline – even after losing weight, continue following a balanced approach to prevent regaining it.

Q & A

What is the main focus of the video?

The video focuses on the speaker's weight loss journey, including her diet, strategies, and how she maintained her weight loss. She shares a step-by-step process of her diet and how others can achieve similar results.

What was the speaker's weight loss experience like a year ago?

A year ago, the speaker lost 11 kg in just 20 days. However, she emphasizes that this rapid weight loss is not recommended due to potential health risks, though it served as a personal challenge and motivation.

What are the two key principles the speaker follows for weight loss?

The first principle is to consume fewer calories than the body burns. The second principle is to replace easy-to-digest starches like rice and noodles with harder-to-digest starches like cereals, while ensuring sufficient intake of fiber and protein.

How does the speaker adjust her diet during the different phases of her weight loss process?

In the first phase, she reduces her starch intake by half and doubles her vegetable intake. In the second phase, she further reduces starch and meat/fish portions. By the third phase, she replaces rice and noodles with cereals and continues to increase vegetable intake.

What is the importance of water intake during the diet phases?

The speaker stresses the importance of drinking at least 2 liters of water daily to avoid dehydration, which can lead to fatigue or 'virtual weight loss,' ensuring proper metabolism throughout the dieting process.

How long does each phase of the diet last?

The first phase lasts for the first week. The second phase spans from day 8 to day 14. The third phase lasts from day 15 to day 30, after which the speaker maintains her new diet.

What is the role of the effervescent weight loss tablets in the speaker’s process?

The speaker uses the effervescent weight loss tablets to help reduce cravings, improve satiety, and support her weight loss without feeling deprived. The tablets are natural and promote fat burning while being safe for health.

How does the speaker describe the effect of the weight loss tablets?

The speaker finds that the effervescent tablets reduce her hunger and cravings, especially for sweets and fried foods, making her weight loss journey feel 'gentle' and 'comfortable.' She believes they help maintain her weight after losing it.

What does the speaker recommend after successfully losing weight?

After losing weight, the speaker maintains her weight by returning to a balanced diet based on the first phase of her diet plan but remains flexible by occasionally eating treats like milk tea or pizza. She suggests using the effervescent tablets sparingly for maintenance.

Does the speaker suggest exercising during weight loss?

While the speaker emphasizes that her weight loss method focuses on diet, she strongly encourages exercise for those looking to improve their body shape. She states that diet alone won't provide the same results as combining it with physical activity.