{"id":19429,"date":"2023-07-21T02:27:27","date_gmt":"2023-07-21T02:27:27","guid":{"rendered":"https:\/\/j-baris.com\/?p=19429"},"modified":"2023-07-21T02:27:27","modified_gmt":"2023-07-21T02:27:27","slug":"giam-can-don-gian-voi-quy-tac-tham-hut-calo","status":"publish","type":"post","link":"https:\/\/j-baris.com\/giam-can-don-gian-voi-quy-tac-tham-hut-calo\/","title":{"rendered":"Gi\u1ea3m C\u00e2n \u0110\u01a1n Gi\u1ea3n V\u1edbi Quy T\u1eafc Th\u00e2m H\u1ee5t Calo"},"content":{"rendered":"

Gi\u1ea3m c\u00e2n \u0111\u1ec3 l\u00e0m \u0111\u1eb9p t\u1eeb l\u00e2u \u0111\u00e3 l\u00e0 nhu c\u1ea7u c\u1ee7a r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ( nh\u1ea5t l\u00e0 ch\u1ecb em ph\u1ee5 n\u1eef ) nh\u01b0ng c\u1ea7n ph\u1ea3i c\u00f3 m\u1ed9t c\u00e1ch gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 \u0111\u1ec3 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00ednh b\u1ea3n th\u00e2n m\u00ecnh.<\/p>\n

V\u00e0 b\u1ea1n bi\u1ebft g\u00ec kh\u00f4ng ? Vi\u1ec7c gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng c\u1ea7n d\u00f9ng thu\u1ed1c, kh\u00f4ng c\u1ea7n c\u00e1c b\u00e0i t\u1eadp t\u1ea1, kh\u00f4ng c\u1ea7n t\u1eadp c\u00e1c b\u00e0i t\u1eadp cadio m\u00e0 th\u1ee9 b\u1ea1n c\u1ea7n ph\u1ea3i quan t\u00e2m ch\u1ec9 l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n m\u00e0 th\u00f4i. V\u00e0 n\u1ebfu ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a b\u1ea1n tu\u00e2n th\u1ee7 \u0111\u00fang quy t\u1eafc th\u00e2m h\u1ee5t calo th\u00ec ch\u1ec9 c\u1ea7n \u0103n th\u00f4i l\u00e0 \u0111\u00e3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3.<\/p>\n

Quy T\u1eafc Th\u00e2m H\u1ee5t Calo L\u00e0 G\u00ec ?<\/h2>\n

Calo hay l\u00e0 calories l\u00e0 m\u1ed9t \u0111\u01a1n v\u1ecb \u0111o m\u1ee9c n\u0103ng l\u01b0\u1ee3ng m\u00e0 ch\u00fang ta nh\u1eadn \u0111\u01b0\u1ee3c t\u1eeb c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u0169ng nh\u01b0 l\u00e0 n\u0103ng l\u01b0\u1ee3ng m\u00e0 ch\u00fang ta s\u1ebd v\u00e0 ph\u1ea3i \u0111\u1ed1t ch\u00e1y ch\u00fang khi ho\u1ea1t \u0111\u1ed9ng.<\/p>\n

V\u00e0 theo c\u00e1c chuy\u00ean gia v\u00e0 c\u00e1c HLV fitness th\u00ec n\u1ebfu quy t\u1eafc th\u00e2m h\u1ee5t calo n\u1ebfu \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng \u0111\u00fang c\u00e1ch th\u00ec vi\u1ec7c gi\u1ea3m c\u00e2n s\u1ebd th\u00e0nh c\u00f4ng t\u1eadn 98%.<\/p>\n

Quy t\u1eafc th\u00e2m h\u1ee5t calo r\u1ea5t l\u00e0 \u0111\u01a1n gi\u1ea3n ch\u1ec9 c\u1ea7n l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o th\u1ea5p h\u01a1n l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 th\u00ec d\u00f9 b\u1ea1n l\u00e0m g\u00ec th\u00ec n\u00f3 c\u0169ng s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n

C\u1ee5 th\u1ec3 h\u01a1n th\u00ec m\u1ecdi ho\u1ea1t \u0111\u1ed9ng c\u1ee7a ch\u00fang ta \u0111\u1ec1u \u0111\u1ed1t ch\u00e1y calo t\u1eeb vi\u1ec7c th\u1edf, \u0111i b\u1ed9, tu\u1ea7n ho\u00e0n m\u00e1u,… n\u00ean n\u1ebfu ki\u1ec3m so\u00e1t t\u1ed1t l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o th\u00ec b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3 m\u00e0 kh\u00f4ng c\u1ea7n ph\u1ea3i b\u1ecf nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 luy\u1ec7n t\u1eadp.<\/p>\n

\"Gi\u1ea3m
Gi\u1ea3m c\u00e2n b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p th\u00e2m h\u1ee5t calo<\/figcaption><\/figure>\n

C\u00e1ch T\u00ednh Th\u00e2m H\u1ee5t Calo<\/h2>\n

\u0110\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 th\u00ec vi\u1ec7c \u0103n \u00edt calo th\u00f4i th\u00ec ch\u01b0a \u0111\u1ee7 m\u00e0 b\u1ea1n ph\u1ea3i t\u00ednh \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o v\u00e0 l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 \u0111\u1ec3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

M\u1ee9c hao h\u1ee5t n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t hay c\u00f2n g\u1ecdi l\u00e0 TDEE.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c app ho\u1eb7c c\u00e1c c\u00f4ng c\u1ee5 chuy\u00ean d\u1ee5ng \u0111\u1ec3 t\u00ednh to\u00e1n l\u01b0\u1ee3ng calo c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 c\u00e1c b\u1eefa \u0103n trong ng\u00e0y.<\/p>\n

\u1ede m\u1ed7i ng\u01b0\u1eddi th\u00ec t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t s\u1ebd kh\u00e1c nhau cho n\u00ean m\u1ecdi th\u1ee9 ch\u1ec9 c\u00f3 m\u1ee9c \u0111\u1ed9 t\u01b0\u01a1ng \u0111\u1ed1i th\u00f4i n\u00ean b\u1ea1n c\u1ea7n ph\u1ea3i thay \u0111\u1ed5i cho h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n.<\/p>\n

L\u01b0\u1ee3ng calo c\u1ee7a b\u1ea1n s\u1ebd gi\u1ea3m theo th\u1eddi gian ch\u1ee9 kh\u00f4ng h\u1ec1 c\u1ed1 \u0111\u1ecbnh n\u00ean trong qu\u00e1 gi\u1ea3m c\u00e2n th\u00ec b\u1ea1n c\u1ea7n ph\u1ea3i t\u00ednh to\u00e1n th\u1eadt k\u1ef9 l\u01b0\u1ee3ng calo n\u1ebfu mu\u1ed1n c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t v\u00f3c d\u00e1ng \u0111\u1eb9p.<\/p>\n

Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u gi\u1ea3m c\u00e2n th\u00ec b\u1ea1n c\u1ea7n ph\u1ea3i t\u00ednh to\u00e1n l\u01b0\u1ee3ng th\u1ee9c \u0103n v\u00e0 l\u01b0\u1ee3ng calo m\u00e0 ch\u00fang \u0111em l\u1ea1i trong 10 ng\u00e0y tr\u01b0\u1edbc. Sau \u0111\u00f3 l\u1ea5y ch\u00fang chia cho 10 th\u00ec s\u1ebd ra \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng calo trung b\u00ecnh.<\/p>\n

Ti\u1ebfp \u0111\u1ebfn b\u1ea1n c\u1ea7n tr\u1eeb \u0111i 300 – 500 calo v\u00e0 \u0111\u00f3 s\u1ebd ch\u00ednh l\u00e0 l\u01b0\u1ee3ng calo t\u1ed1i \u0111a 1 ng\u00e0y m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 \u0111\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n.<\/p>\n

V\u00ed d\u1ee5: L\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 trung b\u00ecnh c\u1ee7a b\u1ea1n l\u00e0 2000 th\u00ec l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n ch\u1ec9 l\u00e0 1500 ho\u1eb7c 1700 m\u00e0 th\u00f4i.<\/p>\n

L\u01b0\u1ee3ng calo c\u00e0ng ti\u1ec7m c\u1eadn m\u1ee9c trung b\u00ecnh th\u00ec qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n c\u1ee7a b\u1ea1n s\u1ebd c\u00e0ng k\u00e9o d\u00e0i.<\/p>\n

Nh\u1ecbn \u0102n \u0110\u1ec3 Gi\u1ea3m C\u00e2n Nhanh C\u00f3 \u0110\u01b0\u1ee3c Kh\u00f4ng ?<\/h2>\n

Th\u1ef1c t\u1ebf l\u00e0 \u0111\u01b0\u1ee3c tuy nhi\u00ean n\u00f3 ch\u1ec9 k\u00e9o d\u00e0i trong m\u1ed9t kho\u1ea3ng th\u1eddi gian ng\u1eafn m\u00e0 th\u00f4i. N\u1ebfu sau khi gi\u1ea3m c\u00e2n xong v\u00e0 \u0103n u\u1ed1ng l\u1ea1i nh\u01b0 b\u00ecnh th\u01b0\u1eddng th\u00ec ch\u1eafc ch\u1eafn b\u1ea1n s\u1ebd t\u0103ng c\u00e2n nhanh h\u01a1n r\u1ea5t nhi\u1ec1u.<\/p>\n

\u0110\u1eb7c bi\u1ec7t n\u1ebfu vi\u1ec7c \u0103n ki\u00eang k\u00e9o d\u00e0i v\u00e0 l\u01b0\u1ee3ng calo h\u1ea5p th\u1ee5 \u00edt \u0111i qu\u00e1 1\/4 l\u01b0\u1ee3ng calo th\u00f4ng th\u01b0\u1eddng th\u00ec n\u00f3 s\u1ebd g\u00e2y ra c\u1ea3m gi\u00e1c l\u1edd \u0111\u1edd, m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i,… v\u00e0 nhi\u1ec1u v\u1ea5n \u0111\u1ec1 kh\u00e1c n\u1eefa.<\/p>\n

V\u00e0 \u0111\u00e2y c\u0169ng ch\u00ednh l\u00e0 sai l\u1ea7m ph\u1ed5 bi\u1ebfn nh\u1ea5t c\u1ee7a m\u1ecdi ng\u01b0\u1eddi ( nh\u1ea5t l\u00e0 ph\u00e1i n\u1eef ). Vi\u1ec7c nh\u1ecbn \u0103n v\u1ec1 ng\u1eafn h\u1ea1n s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n c\u1ef1c t\u1ed1t tuy nhi\u00ean n\u1ebfu giai \u0111o\u1ea1n nh\u1ecbn \u0103n \u0111\u00e3 qua th\u00ec n\u00f3 s\u1ebd g\u00e2y stress v\u00e0 t\u00edch m\u1ee1 ng\u01b0\u1ee3c.<\/p>\n

=> V\u1eady n\u00ean b\u1ea1n c\u1ea7n ph\u1ea3i \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7 nh\u01b0ng n\u00ean ch\u1ecdn l\u1ef1a nh\u1eefng m\u00f3n \u0103n c\u00f3 \u00edt calo \u0111\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n r\u1ea5t nhi\u1ec1u.<\/p>\n

C\u00e1ch L\u00e0m Th\u00e2m H\u1ee5t Calo \u0110\u1ec3 Gi\u1ea3m C\u00e2n An To\u00e0n V\u00e0o Hi\u1ec7u Qu\u1ea3<\/h2>\n
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  • \u0110\u1ec1 ra m\u1ee5c ti\u00eau \u0111\u00fang: Gi\u1ea3m c\u00e2n l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh k\u00e9o d\u00e0i n\u00ean t\u1ed1t b\u1ea1n c\u1ea7n \u0111\u1eb7t ra m\u1ee5c ti\u00eau d\u00e0i h\u1ea1n nh\u01b0 l\u00e0 5kg trong 3 th\u00e1ng ch\u1ee9 kh\u00f4ng ph\u1ea3i 2kg trong 1 tu\u1ea7n. \u0110i\u1ec1u \u0111\u00f3 v\u00f4 c\u00f9ng g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe b\u1ea1n, n\u00ean h\u00e3y ki\u00ean nh\u1eabn v\u00e0 \u0111\u1eb7t ra m\u1ee5c ti\u00eau m\u1ed9t c\u00e1ch v\u1eeba ph\u1ea3i.<\/li>\n
  • T\u00ednh to\u00e1n nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3: \u0110\u1ed1i v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, th\u00ec m\u1ee9c th\u00e2m h\u1ee5t\u00a0 t\u1eeb 300 \u0111\u1ebfn 500 calo m\u1ed7i ng\u00e0y \u0111\u00e3 l\u00e0 qu\u00e1 \u0111\u1ee7 \u0111\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 kh\u00f4ng g\u00e2y ra \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng t\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n.<\/li>\n
  • X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n hi\u1ec7u qu\u1ea3: \u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t trong vi\u1ec7c gi\u1ea3m c\u00e2n b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p th\u00e2m h\u1ee5t calo \u0111\u00f3 ch\u00ednh l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh v\u00e0 \u00edt calo s\u1ebd gi\u00fap \u00edch r\u1ea5t nhi\u1ec1u trong vi\u1ec7c h\u1ed7 tr\u1ee3 b\u1ea1n gi\u1ea3m c\u00e2n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe. N\u00ean b\u1ea1n c\u1ea7n ph\u1ea3i t\u00ednh to\u00e1n th\u1eadt k\u1ef9 nh\u1eefng m\u00f3n \u0103n, v\u00e0 nguy\u00ean li\u1ec7u \u0111\u1ec3 c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/li>\n
  • K\u1ebft h\u1ee3p luy\u1ec7n t\u1eadp nh\u1eb9 nh\u00e0ng: \u0110\u1ec3 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n th\u00ec b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi vi\u1ec7c luy\u1ec7n t\u1eadp nh\u1eb9 nh\u00e0ng.<\/li>\n<\/ul>\n\n\n
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    \n \u0110\u00e1nh gi\u00e1 ngay t\u1ea1i \u0111\u00e2y<\/span>\n <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"

    Gi\u1ea3m c\u00e2n \u0111\u1ec3 l\u00e0m \u0111\u1eb9p t\u1eeb l\u00e2u \u0111\u00e3 l\u00e0 nhu c\u1ea7u c\u1ee7a r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ( nh\u1ea5t l\u00e0 ch\u1ecb em ph\u1ee5 n\u1eef ) nh\u01b0ng c\u1ea7n ph\u1ea3i c\u00f3 m\u1ed9t c\u00e1ch gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 \u0111\u1ec3 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00ednh b\u1ea3n th\u00e2n m\u00ecnh. V\u00e0 b\u1ea1n bi\u1ebft g\u00ec kh\u00f4ng ? Vi\u1ec7c gi\u1ea3m c\u00e2n<\/p>\n","protected":false},"author":1,"featured_media":10671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":["post-19429","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tap-chi-suc-khoe"],"yoast_head":"\nGi\u1ea3m C\u00e2n \u0110\u01a1n Gi\u1ea3n V\u1edbi Quy T\u1eafc Th\u00e2m H\u1ee5t Calo<\/title>\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta name=\"bingbot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/j-baris.com\/giam-can-don-gian-voi-quy-tac-tham-hut-calo\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gi\u1ea3m C\u00e2n \u0110\u01a1n Gi\u1ea3n V\u1edbi Quy T\u1eafc Th\u00e2m H\u1ee5t Calo\" \/>\n<meta property=\"og:description\" content=\"Gi\u1ea3m c\u00e2n \u0111\u1ec3 l\u00e0m \u0111\u1eb9p t\u1eeb l\u00e2u \u0111\u00e3 l\u00e0 nhu c\u1ea7u c\u1ee7a r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ( nh\u1ea5t l\u00e0 ch\u1ecb em ph\u1ee5 n\u1eef ) nh\u01b0ng c\u1ea7n ph\u1ea3i c\u00f3 m\u1ed9t c\u00e1ch gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 \u0111\u1ec3 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00ednh b\u1ea3n th\u00e2n m\u00ecnh. 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