No need to starve yourself, you can still burn fat in 7 days.

Taiwanese (China) nutritionist Xiao Weilin suggests a one-week plan to help you establish habits that are beneficial for burning fat and improving your physique.

(Source: SKĐS)

According to expert Xiao Weilin, setting small daily goals for a week and consistently maintaining them can help establish good habits, gradually reduce weight, and burn excess fat without overly strict dieting.

Day 1: Go to bed early

On the first day, try to adjust your sleep schedule. You should go to bed before 11 PM to stabilize hormones, help your body rest, and increase calorie burning through sleep.

Many studies show that lack of sleep easily leads to increased fat and decreased muscle mass, so try to get at least 7 hours of sleep each day.

Day two: Exercise

Establish a habit of exercising at least three times a week to boost metabolism, burn excess calories, and increase endurance and flexibility. You can try any activity you enjoy as long as it gets your body moving, such as walking, jogging, jumping rope, swimming, yoga, dancing, etc.

Day three: Reduce carbohydrates, increase protein.

Eat less than half the usual amount of starchy foods and add more beans, fish, eggs, and meat. Gradually reducing the amount of carbs in your daily meals will help reduce calories as well as sugar, thereby effectively burning excess fat.

Increasing your intake of lean protein and plant-based protein will help maintain satiety, reduce cravings, and preserve muscle mass, improving muscle tone.

Day four: Increase your water intake.

Drinking water is considered one of the simplest yet most effective ways to lose weight. Simply drinking enough water each day can boost your metabolism, improve digestion, and curb cravings.

The formula for calculating the amount of water the body needs is as follows: weight (kg) x 40 = amount of water (ml) to drink. For example, a person weighing 50 kg needs to drink 2,000 ml of water per day (50 x 40 = 2,000).

Day five: Increase your vegetable intake.

Regardless of whether they are raw or cooked, experts recommend eating at least 300 grams of vegetables with each meal. Simple cooking methods should be prioritized, minimizing the use of oil, fat, and spices.

Friday: Avoid foods containing empty calories.

Foods containing empty calories are primarily those foods and drinks that are high in sugar, fat, and alcohol but have little to no other nutritional value. This group of foods not only causes you to consume a large amount of calories but also increases inflammation, making weight loss difficult and increasing the likelihood of fat accumulation.

Day seven: Controlling cravings

Experts recommend eating until you're only about 70-80% full. Absolutely do not force yourself to eat. When eating, prolong the meal by chewing thoroughly; this helps create a feeling of having eaten more and gives the body enough time to process hunger and satiety signals.

You can adopt the order of eating vegetables first and carbohydrates last to increase feelings of fullness and help better control food intake.

Source: https://baoquocte.vn/khong-can-nhin-an-van-dot-mo-trong-7-ngay-275056.html