How to Lose 9 kg in a month

Unfortunately, there is no “miracle” to help you lose weight quickly, other than you have to eat science and exercise. However, with perseverance and alertness, you can still achieve your weight loss goals in a short time. Want to lose up to 7-9 kg in a month, you need to be patient, hardworking and alert because you will have to closely monitor your body condition to lose weight safely. Note that significant short-term weight loss is often risky and more difficult to maintain than gradual weight loss.

Table of Contents

Healthy eating

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Reduce calories consumed. You need to make an effort to eat less than you currently have. Reduce your calorie intake for the first week, then maintain a consistent amount to help your body lose weight without completely burning out. Calorie counting is not simple and needs serious in the long run but is definitely the best way to lose weight. ^{[1] X Trusted Source Mayo Clinic Go to Source}

The most basic rule of weight loss is to burn more calories than you take in.
Consult a dietitian, keep a food diary or use an internet calorie calculator to track the nutritional value of the food you eat and calculate how many calories you need to tolerate. ^{[2] X Research Source}

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Cut down on “junk food” or unhealthy foods. To reduce your calorie intake, the first thing you need to do is eliminate salty, sweet, processed foods, and junk foods from your diet. Do not eat chips, pizza, cake or sweets. Sweets and greasy foods often contain more calories per serving, meaning that if you eat the same portion of healthy foods, you’ll still gain weight. “Junk food” is a pit of death for those who are looking to reduce the percentage of body fat. ^{[3] X Research Sources}

Eat foods that are grilled, grilled, or steamed. Avoid consuming high-fat additives like oils and butter.
Stop eating fast food and stop drinking soft drinks is a simple way to significantly reduce calorie consumption. This way helps you to lose more 1-1.5 kg per week. ^{[4] X Research Sources}

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Increase healthy foods. Foods that are low in calories and keep you full for a long time are the best for quick weight loss. 400 calories from vegetables will fill you up quickly, while 400 calories from oil or fried chicken will make you crave more. Therefore, it is necessary to choose the right foods to “trick” the body and indicate that you are full.

Vegetables, fruits, whole grains, low-fat dairy products, and lean meats are all nutrient-dense, low-calorie foods that will help you lose weight. Vegetables and fruits mainly contain water and are very low in calories and low in fat. On the other hand, 1 g of fat contains about 9 calories. Therefore, you should avoid consuming processed foods and choose colorful fruits and vegetables instead.
- Fiber is also very good for people who want to lose weight and each gram of fiber contains only 1.5-2.5 calories. Most legumes and seeds are good sources of fiber.

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Avoid adding calories while preparing food. Lean chicken is very good, unless you make it with butter and cheese.

When processing meat, you should remove the skin and fat. Besides, the meat should not be covered in breadcrumbs or other unnecessary additives.
Do not deep fry in oil. Even with vegetables, deep-frying or deep-frying will lose their nutritional value.
- Prepare food by steaming and adding more spices. Steaming food instead of frying will help cut calories and fat; Spices will help boost metabolism.

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Eat foods that help burn fat. Fasting is not the way to lose weight. Instead, you need to choose the right foods that help burn fat. Eliminate “junk food” completely from your diet and replace it with:

Fatty fish, rich in omega-3s, help reduce the amount of leptin in the body. In addition, fish rich in omega-3 also helps you not feel hungry and boosts metabolism. If you don’t like seafood, you can ask your doctor about taking fish oil supplements. Although not as good as wild fish, fish oil is also beneficial. ^{[5] X Research Sources}
Eat an apple a day to burn fat. Apples are rich in pectin, which helps to reduce the amount of fat that the body absorbs. In addition, apples are rich in fiber and low in calories, making them the perfect snack and extremely delicious.
Add ginger and garlic to meals. Ginger helps to dilate blood vessels, garlic helps lower insulin levels, and both of these spices help speed up metabolism.
Use olive oil for cooking. Despite being fat, olive oil is high in good fats (monounsaturated fats) that help lower cholesterol levels among other health benefits. ^{[6] X Research Source}

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Drink water to lose weight. Water is the energy of life and helps with weight loss. Drink water every morning, lunch and dinner to reduce cravings and beautify the skin.

Drink 2 glasses of water before each meal. You will feel full faster (about 3 times faster) and no longer crave high-calorie foods.
Although each person’s water needs are different, the Institute of Medicine recommends that men drink about 3.7 liters of water and women should drink about 2.7 liters of water per day, including water in foods. products and other beverages. ^{[7] X Research Sources} .
- Green tea is also a good drink. Green tea is rich in antioxidants and helps speed up metabolism. ^{[8] X Research Sources}
- Cut down on soft drinks and alcoholic beverages. These drinks only contain “empty” calories that make you gain weight “silently” even without making you feel full.

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Snack. Eating 5-7 small meals a day helps to lose weight faster than eating 3 large meals a day. This way, you will feel full all day and no longer want to overeat.

Healthy snack. Measure out servings of your favorite snack (eg carrots, nuts, grapes or yogurt) and have it prepackaged to have it ready for the week’s snack. Thus, you will have snacks available to combine with the training process to help increase metabolism.
Don’t skip breakfast. The body needs to be recharged every morning to function smoothly throughout the day. Eating breakfast not only helps to lose weight but also prevents weight gain again. ^{[9] X Research source} .

Do exercise

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Start doing cardio. Cardio exercises are the fastest way to burn fat or burn calories. So what are you waiting for without starting a good cardio exercise? Fortunately, cardio exercise comes in many forms.

Jogging, cycling, swimming, boxing, tennis, dancing and more all count as cardio. So you can try and choose the right exercise that you love the most.
- Jogging, Taekwondo, aerobics and jumping rope are some of the exercises that burn the most calories. ^{[10] X Research source} .
- Try high-intensity interval training (HIIT). The Journal of Physipogy (USA) reveals a new study that says, “HIIT is performing many short bursts of high-intensity exercise combined with short periods of rest and recovery. Research has shown young, healthy students that this exercise provides the same health benefits as regular endurance exercise over the long term in less time (and better than You just need to exercise less.” Not only does it burn more calories, HIIT also helps shorten the workout time .

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Start with weights. Cardio exercises are essential for weight loss. However, for best results, you need to combine cardio with weight training. ^{[11] X Research source} .

Cardio exercises can be done every day, but weight training can’t. When you lift weights, muscles need time to recover. So try to do as much cardio as possible, while limiting weight training to just a few times per week.

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Exercise regularly. Nothing burns calories faster than brisk walking. If you’re not ready to exercise at least 3-4 times a week, start now. The workout should last about an hour and balance cardio with strength and endurance training. Exercise for increased heart rate and hot muscles. The more you move, the more weight you lose. ^{[12] X Research Source}

Take a few days off a week. The body is in a state of being supplied with fewer calories, so time for the body to recover will be more necessary than usual.
You will be more persistent in your practice if you find it enjoyable to do. If you don’t like working out on the treadmill, you can try yoga, swimming, boxing, mountain biking, climbing or Crossfit exercises. Any activity that keeps you active will help you lose weight. ^{[13] X Research Source}

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Think realistically about training. If you’re a little out of shape (due to your activity or health problems), it’s easy to think you can’t exercise. But in reality, you always can, just have to practice for longer. Whether it’s low- or high-intensity exercise, it burns calories and builds muscle strength.

Even simple activities such as walking a short distance, taking the stairs or washing the car, cleaning the house can help burn calories. You should not be too worried if you cannot run a long distance, for example 5 km. Instead, just adjust your diet a little bit and walk 5km every morning to lose weight by accumulating urine.

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Do cardio on an empty stomach. This is a form of cardio exercise such as jogging, swimming or rowing on an empty stomach. The main principle is that when there is no glycogen (sugar that moves into the bloodstream when you eat) from food, the body will use stored fat to convert it into available energy. Fasting cardio has been shown to help athletes and dieters burn fat faster than traditional forms of exercise. ^{[14] X Research Source}

The best time to do cardio on an empty stomach is right after you wake up, before breakfast. Your blood sugar will stay low enough since you haven’t eaten anything since last night until you woke up in the morning. ^{[15] X Research Source}
When doing cardio on an empty stomach, you should do low intensity and short duration. A moderate pace jog or brisk walk for 20-30 minutes should suffice.

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Try Tabata practice. Based on the Tabata principle and named after the scientist who invented it, Tabata exercises are simple yet challenging enough: you just need to choose one or more coordinated movements and do 20-second bursts, then rest for 10 seconds, lasting a total of 4 minutes (8 batches). It sounds simple, but Tabata exercise requires a lot of strength and makes you sweat profusely, so it is great for speeding up metabolism and making fat “melt”. ^{[16] X Research Source}

Choose simple movements like lunges (lunge) or squats (Squat) to repeat many times each set. ^{[17] X Research Source}
Initially, you should practice in a simple way, that is, do 10 seconds each and then rest for 20 seconds. Once you’re ready, you can move on to doing 20 seconds and then resting for 10 seconds.
Don’t push yourself too hard. Tabata exercises are one of the most intense forms of exercise and should only be done by people with enough stamina. ^{[18] X Research Sources}

Set goals

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Determine basal metabolic rate. No matter what you do, your body uses energy at a certain rate. Calculating your basal metabolic rate (BMR) is a way to help determine how many calories your body burns when you do absolutely nothing all day. This number shows you at what rate your body burns calories, thereby helping to determine how much activity you should be doing and how many calories to cut to reach your weight loss goals. The calculation of metabolic rate will vary by age, sex, and activity level:

The formula for calculating BMR for women: 655 + (9.58 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years).
The formula for calculating BMR for men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years).

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Determine your level of physical activity. Each number represents an activity level and is taken into consideration when calculating calories burned per day.

Little or no exercise = 1.2
Light activity (up to 3 days per week) = 1.375
Moderate activity (3-5 days per week) = 1.55
Heavy activity (6-7 days per week) = 1,725
Very active (intense exercise every day) = 1.9.

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Determine how many calories you need to burn each day. To determine this number, multiply your BMR by your level of physical activity.

This is Total Daily Energy Exhausted (TDEE). This number may seem large, but don’t forget that your body still burns calories even when you are sleeping.
For example, if your BMR is 3500 and you are moderately active, multiply 3500 by 1.55 for 5425, which is the number of calories burned to maintain weight. To lose 9 kg in a month, you need to cut at least 2000 calories a day, through diet and exercise. That’s a really lofty goal.

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Sweat to lose weight. Since water makes up most of the human body, the body tends to store water for later use. As a result, the body swells and weighs due to water, causing the number on the scale to gradually increase. Therefore, you need to get rid of excess water by excreting water in the form of sweat. An hour of continuous cardio or 20 minutes of sitting in a steam room can help you lose 0.5-1 kg of water weight. ^{[19] X Research Source}

Make sure to drink enough water to rehydrate the body and prevent dehydration. ^{[20] X Research Sources}
Sweating has long been used by boxers, wrestlers, and other competitive athletes for weight loss.

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Get enough sleep. You need enough rest to improve your overall health and function at optimal levels. Try to sleep deeply and do not wake up halfway for at least 6 hours, preferably 8 hours a night. When you rest, your body regenerates damaged tissues and cells, distributes calories for internal use, and restores energy. When you wake up, you’ll be energized and ready to redouble your efforts to lose weight. ^{[21] X Research Source}

Due to overwork, insomnia, stress and many other problems, many people do not get enough sleep and find it difficult to lose weight.
If you don’t have time to take a nap in the evening, you can take short naps (10-15 minutes) throughout the day. ^{[22] X Research Source}

Advice

Try not to obsess over your actual weight because the number doesn’t matter. In fact, muscle has a higher density than fat, so it weighs more but takes up less. Therefore, the number displayed on the scale will not accurately reflect whether you have lost weight or not. If you want to know for sure, you should check to see if your clothes are loose.
Drinking water and working up a sweat will help you lose weight faster.
Practice perseverance. After getting used to it, you need to try harder. Most importantly, you need to have a healthy, balanced diet with lots of vegetables, milk and meat, etc.
Eat a variety of dairy products. Milk, cheese, yogurt will actually help break down fat cells in the body and provide the calcium that the body needs.
If you have a sweet tooth, you should replace the sugar with honey. Although not good, honey is more natural and better for the body.
Soy foods are healthy alternatives. Soybeans are rich in vitamins and minerals and are low in calories and fat than meat.

Warning

Avoid fruit juices and canned fruit. These foods are high in sugar and not as nutritious as you might think.
Avoid alcoholic beverages. Not only contain a lot of “empty” calories that cause weight gain, alcoholic beverages also have a negative effect on overall health.

Steps

Healthy eating

Do exercise

Set goals

Advice

Warning

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