{"id":19513,"date":"2026-09-26T18:17:18","date_gmt":"2026-09-26T11:17:18","guid":{"rendered":"https:\/\/useful.vn\/?p=19513"},"modified":"2026-09-26T18:17:18","modified_gmt":"2026-09-26T11:17:18","slug":"giam-1kg-mo-thua-can-dot-bao-nhieu-calo","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=19513","title":{"rendered":"Gi\u1ea3m 1kg m\u1ee1 th\u1eeba c\u1ea7n \u0111\u1ed1t bao nhi\u00eau calo?"},"content":{"rendered":"
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\n C\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng t\u00edch m\u1ee1 khi l\u01b0\u1ee3ng calo n\u1ea1p v\u01b0\u1ee3t l\u01b0\u1ee3ng ti\u00eau hao, n\u00ean \u0111\u1ec3 gi\u1ea3m m\u1ee1 c\u1ea7n c\u00f3 m\u1ee9c th\u00e2m h\u1ee5t calo nh\u1ea5t \u0111\u1ecbnh. <\/strong><\/h2>\n

M\u1ee1 c\u01a1 th\u1ec3 g\u1ed3m hai lo\u1ea1i l\u00e0 m\u1ee1 d\u01b0\u1edbi da – t\u00edch t\u1ee5 ngay d\u01b0\u1edbi b\u1ec1 m\u1eb7t da v\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng\u00a0–\u00a0t\u00edch t\u1ee5 quanh c\u00e1c c\u01a1 quan trong \u1ed5 b\u1ee5ng. Khi gi\u1ea3m c\u00e2n, m\u1ee5c ti\u00eau kh\u00f4ng ch\u1ec9 l\u00e0 s\u1ed1 c\u00e2n n\u1eb7ng tr\u00ean b\u00e0n c\u00e2n m\u00e0 c\u00f2n l\u00e0 gi\u1ea3m \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng m\u1ee1 c\u01a1 th\u1ec3, v\u00ec c\u00e2n n\u1eb7ng gi\u1ea3m c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb m\u1ea5t n\u01b0\u1edbc ho\u1eb7c m\u1ea5t c\u01a1 ch\u1ee9 kh\u00f4ng h\u1eb3n l\u00e0 m\u1ea5t m\u1ee1.<\/p>\n

1. C\u1ea7n ti\u00eau hao bao nhi\u00eau calo \u0111\u1ec3 gi\u1ea3m 1kg m\u1ee1?<\/strong><\/h3>\n

Theo c\u00e1c \u01b0\u1edbc t\u00ednh \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y 1g m\u1ee1 t\u00edch tr\u1eef trong c\u01a1 th\u1ec3 c\u1ea7n kho\u1ea3ng 9 calo, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 9.000 calo cho m\u1ed7i kg m\u1ee1. Tuy nhi\u00ean, m\u00f4 m\u1ee1 trong c\u01a1 th\u1ec3 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ee1 nguy\u00ean ch\u1ea5t ho\u00e0n to\u00e0n, m\u00e0 c\u00f2n ch\u1ee9a kho\u1ea3ng 20% l\u00e0 n\u01b0\u1edbc v\u00e0 m\u1ed9t s\u1ed1 protein c\u1ea5u tr\u00fac. Sau khi tr\u1eeb \u0111i ph\u1ea7n n\u00e0y, l\u01b0\u1ee3ng calo th\u1ef1c t\u1ebf c\u1ea7n ti\u00eau hao \u0111\u1ec3 gi\u1ea3m 1kg m\u1ee1 c\u01a1 th\u1ec3 v\u00e0o kho\u1ea3ng 80% c\u1ee7a 9.000 calo, t\u1ee9c x\u1ea5p x\u1ec9 7.200 calo.<\/p>\n

M\u1ee1 kh\u00f4ng t\u00edch t\u1ee5 trong c\u01a1 th\u1ec3 ch\u1ec9 sau m\u1ed9t th\u1eddi gian ng\u1eafn, n\u00ean vi\u1ec7c gi\u1ea3m m\u1ee1 qu\u00e1 nhanh b\u1eb1ng c\u00e1ch \u0103n ki\u00eang kh\u1eafc nghi\u1ec7t ho\u1eb7c v\u1eadn \u0111\u1ed9ng qu\u00e1 s\u1ee9c c\u0169ng d\u1ec5 g\u00e2y c\u0103ng th\u1eb3ng, d\u1eabn \u0111\u1ebfn \u0103n u\u1ed1ng m\u1ea5t ki\u1ec3m so\u00e1t ho\u1eb7c b\u1ecf cu\u1ed9c gi\u1eefa ch\u1eebng r\u1ed3i t\u0103ng c\u00e2n tr\u1edf l\u1ea1i.\u00a0<\/p>\n

V\u00ec v\u1eady, t\u1ed1c \u0111\u1ed9 gi\u1ea3m m\u1ee1 l\u00fd t\u01b0\u1edfng th\u01b0\u1eddng \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb \u1edf m\u1ee9c kho\u1ea3ng 1kg m\u1ed7i th\u00e1ng, ho\u1eb7c kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 5% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 trong m\u1ed9t kho\u1ea3ng th\u1eddi gian ng\u1eafn. Ch\u1ec9 c\u1ea7n gi\u1ea3m \u0111\u01b0\u1ee3c 1kg m\u1ee1, nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t, nh\u01b0 khu\u00f4n m\u1eb7t thon g\u1ecdn h\u01a1n hay v\u00f2ng eo qu\u1ea7n \u00e1o tr\u1edf n\u00ean r\u1ed9ng r\u00e3i h\u01a1n.<\/p>\n

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\"Gi\u1ea3m<\/span><\/p>\n
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Gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 l\u00e0 s\u1ed1 c\u00e2n n\u1eb7ng tr\u00ean b\u00e0n c\u00e2n m\u00e0 c\u00f2n l\u00e0 gi\u1ea3m \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng m\u1ee1 c\u01a1 th\u1ec3 th\u1ef1c s\u1ef1. \u1ea2nh minh ho\u1ea1 AI.<\/p>\n

2. C\u00e1ch t\u00ednh l\u01b0\u1ee3ng calo ti\u00eau hao m\u1ed7i ng\u00e0y<\/strong><\/h3>\n

C\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng t\u00edch tr\u1eef m\u1ee1 khi l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o v\u01b0\u1ee3t qu\u00e1 l\u01b0\u1ee3ng calo ti\u00eau hao. \u0110\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng hi\u1ec7u qu\u1ea3, c\u1ea7n bi\u1ebft \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng calo ti\u00eau hao m\u1ed7i ng\u00e0y c\u1ee7a b\u1ea3n th\u00e2n, t\u1eeb \u0111\u00f3 \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o cho ph\u00f9 h\u1ee3p. L\u01b0\u1ee3ng calo ti\u00eau hao m\u1ed7i ng\u00e0y \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n nh\u00e2n v\u1edbi h\u1ec7 s\u1ed1 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t.<\/p>\n

T\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n, t\u1ee9c l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 ti\u00eau hao khi ho\u00e0n to\u00e0n ngh\u1ec9 ng\u01a1i, c\u00f3 th\u1ec3 \u01b0\u1edbc t\u00ednh theo c\u00f4ng th\u1ee9c Harris-Benedict.\u00a0<\/p>\n

– V\u1edbi nam gi\u1edbi tr\u00ean 18 tu\u1ed5i, c\u00f4ng th\u1ee9c l\u00e0 66,47 c\u1ed9ng v\u1edbi 13,75 nh\u00e2n c\u00e2n n\u1eb7ng theo kilogam, c\u1ed9ng 5 nh\u00e2n chi\u1ec1u cao theo centimet, tr\u1eeb \u0111i 6,75 nh\u00e2n s\u1ed1 tu\u1ed5i.\u00a0<\/p>\n

– V\u1edbi n\u1eef gi\u1edbi tr\u00ean 18 tu\u1ed5i, c\u00f4ng th\u1ee9c l\u00e0 655,1 c\u1ed9ng v\u1edbi 9,56 nh\u00e2n c\u00e2n n\u1eb7ng theo kilogam, c\u1ed9ng 1,85 nh\u00e2n chi\u1ec1u cao theo centimet, tr\u1eeb \u0111i 4,68 nh\u00e2n s\u1ed1 tu\u1ed5i.<\/p>\n

Sau khi c\u00f3 t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n, nh\u00e2n v\u1edbi h\u1ec7 s\u1ed1 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u1ec3 ra l\u01b0\u1ee3ng calo ti\u00eau hao m\u1ed7i ng\u00e0y. H\u1ec7 s\u1ed1 n\u00e0y th\u01b0\u1eddng chia th\u00e0nh ba m\u1ee9c: M\u1ee9c th\u1ea5p – \u00e1p d\u1ee5ng cho ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng, ch\u1ee7 y\u1ebfu ng\u1ed3i trong ng\u00e0y, t\u01b0\u01a1ng \u1ee9ng h\u1ec7 s\u1ed1 kho\u1ea3ng 1,5; m\u1ee9c trung b\u00ecnh – \u00e1p d\u1ee5ng cho ng\u01b0\u1eddi l\u00e0m vi\u1ec7c v\u0103n ph\u00f2ng nh\u01b0ng c\u00f3 di chuy\u1ec3n, \u0111i l\u1ea1i, l\u00e0m vi\u1ec7c nh\u00e0, t\u01b0\u01a1ng \u1ee9ng h\u1ec7 s\u1ed1 kho\u1ea3ng 1,75; m\u1ee9c cao – \u00e1p d\u1ee5ng cho ng\u01b0\u1eddi l\u00e0m c\u00f4ng vi\u1ec7c ch\u00e2n tay n\u1eb7ng ho\u1eb7c v\u1eadn \u0111\u1ed9ng th\u1ec3 thao th\u01b0\u1eddng xuy\u00ean, t\u01b0\u01a1ng \u1ee9ng h\u1ec7 s\u1ed1 kho\u1ea3ng 2,0.\u00a0<\/p>\n

V\u00ed d\u1ee5, m\u1ed9t ph\u1ee5 n\u1eef 25 tu\u1ed5i, cao 158cm, n\u1eb7ng 60kg, \u00edt v\u1eadn \u0111\u1ed9ng, s\u1ebd c\u00f3 t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n kho\u1ea3ng 1.268 calo, nh\u00e2n v\u1edbi h\u1ec7 s\u1ed1 1,5 s\u1ebd ra l\u01b0\u1ee3ng calo ti\u00eau hao m\u1ed7i ng\u00e0y kho\u1ea3ng 1.902 calo.<\/p>\n

3. M\u1ed7i ng\u00e0y c\u1ea7n ti\u00eau hao th\u00eam bao nhi\u00eau calo \u0111\u1ec3 gi\u1ea3m 1kg m\u1ee1 m\u1ed7i th\u00e1ng?<\/strong><\/h3>\n

N\u1ebfu \u0111\u1eb7t m\u1ee5c ti\u00eau gi\u1ea3m kho\u1ea3ng 1kg m\u1ee1 m\u1ed7i th\u00e1ng, t\u1ee9c c\u1ea7n t\u1ea1o ra m\u1ee9c th\u00e2m h\u1ee5t kho\u1ea3ng 7.200 calo trong 30 ng\u00e0y. T\u00ednh trung b\u00ecnh m\u1ed7i ng\u00e0y c\u1ea7n ti\u00eau hao nhi\u1ec1u h\u01a1n kho\u1ea3ng 230 \u0111\u1ebfn 240 calo so v\u1edbi l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o. Con s\u1ed1 n\u00e0y t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi m\u1ed9t b\u00e1t c\u01a1m tr\u1eafng, m\u1ed9t lon bia, ho\u1eb7c m\u1ed9t mi\u1ebfng th\u1ecbt b\u00f2 kho\u1ea3ng 100 gram, cho th\u1ea5y ch\u1ec9 c\u1ea7n c\u1eaft gi\u1ea3m m\u1ed9t ph\u1ea7n \u0103n v\u1eb7t ho\u1eb7c \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng m\u1ed7i ng\u00e0y \u0111\u00e3 c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t.<\/p>\n

V\u1ec1 ph\u00eda v\u1eadn \u0111\u1ed9ng, m\u1ee9c ti\u00eau hao t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 230 calo c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c qua kho\u1ea3ng 50 ph\u00fat \u0111i b\u1ed9, 27 ph\u00fat ch\u1ea1y b\u1ed9, ho\u1eb7c 60 ph\u00fat \u0111\u1ea1p xe, t\u00f9y v\u00e0o c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1ec3 tr\u1ea1ng t\u1eebng ng\u01b0\u1eddi. C\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 b\u1eaft \u0111\u1ea7u l\u00e0 t\u00ednh th\u1eed l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o trong m\u1ed9t ng\u00e0y b\u00ecnh th\u01b0\u1eddng, so s\u00e1nh v\u1edbi l\u01b0\u1ee3ng calo ti\u00eau hao \u0111\u00e3 \u01b0\u1edbc t\u00ednh, t\u1eeb \u0111\u00f3 x\u00e1c \u0111\u1ecbnh c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh th\u00eam bao nhi\u00eau \u0111\u1ec3 \u0111\u1ea1t m\u1ee5c ti\u00eau.<\/p>\n

4. Ch\u1ebf \u0111\u1ed9 \u0103n h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3<\/strong><\/h3>\n

Kh\u00f4ng n\u00ean \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang qu\u00e1 kh\u1eafc nghi\u1ec7t, v\u00ec c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n nhanh trong th\u1eddi gian ng\u1eafn do gi\u1ea3m l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o \u0111\u1ed9t ng\u1ed9t, nh\u01b0ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 c\u0169ng d\u1ec5 b\u1ecb m\u1ea5t theo, khi\u1ebfn c\u01a1 th\u1ec3 c\u00e0ng d\u1ec5 t\u0103ng c\u00e2n tr\u1edf l\u1ea1i sau \u0111\u00f3. \u0110\u1ec3 gi\u1ea3m m\u1ee1 m\u1ed9t c\u00e1ch b\u1ec1n v\u1eefng, c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh kh\u1ea9u ph\u1ea7n \u0103n v\u1ec1 m\u1ee9c h\u1ee3p l\u00fd, \u0111\u1ed3ng th\u1eddi t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 \u0111\u1ec3 n\u00e2ng cao m\u1ee9c ti\u00eau hao calo c\u01a1 b\u1ea3n.<\/p>\n

N\u00ean t\u0103ng c\u01b0\u1eddng b\u1ed5 sung protein, v\u00ec \u0111\u00e2y l\u00e0 nguy\u00ean li\u1ec7u ch\u00ednh c\u1ea5u t\u1ea1o n\u00ean c\u01a1 b\u1eafp, thi\u1ebfu protein s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng ph\u00e2n gi\u1ea3i c\u01a1 \u0111\u1ec3 l\u1ea5y n\u0103ng l\u01b0\u1ee3ng. Protein c\u00f3 nhi\u1ec1u trong th\u1ecbt, c\u00e1, c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh v\u00e0 tr\u1ee9ng, trong \u0111\u00f3 \u0111\u1eadu ph\u1ee5 l\u00e0 l\u1ef1a ch\u1ecdn \u00edt calo nh\u01b0ng gi\u00e0u \u0111\u1ea1m, ph\u00f9 h\u1ee3p trong giai \u0111o\u1ea1n ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.\u00a0<\/p>\n

C\u1ea7n ch\u00fa \u00fd l\u01b0\u1ee3ng tinh b\u1ed9t \u0111\u01b0\u1eddng n\u1ea1p v\u00e0o, kh\u00f4ng c\u1eaft b\u1ecf ho\u00e0n to\u00e0n v\u00ec \u0111\u00e2y c\u0169ng l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng gi\u00fap b\u1ea3o v\u1ec7 c\u01a1 b\u1eafp, nh\u01b0ng n\u00ean tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u khi\u1ebfn t\u1ed5ng l\u01b0\u1ee3ng calo v\u01b0\u1ee3t m\u1ee9c c\u1ea7n thi\u1ebft.\u00a0<\/p>\n

V\u1edbi ng\u01b0\u1eddi c\u00f3 th\u00f3i quen \u0103n v\u1eb7t ho\u1eb7c u\u1ed1ng n\u01b0\u1edbc ng\u1ecdt th\u01b0\u1eddng xuy\u00ean, ch\u1ec9 c\u1ea7n gi\u1ea3m b\u1edbt c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m, \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng n\u00e0y c\u0169ng \u0111\u00e3 c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 \u0111\u00e1ng k\u1ec3 cho m\u1ee5c ti\u00eau gi\u1ea3m kho\u1ea3ng 1kg m\u1ee1 m\u1ed7i th\u00e1ng.<\/p>\n

5. V\u1eadn \u0111\u1ed9ng gi\u00fap \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n<\/strong><\/h3>\n

Duy tr\u00ec v\u1eadn \u0111\u1ed9ng trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y, ch\u1eb3ng h\u1ea1n \u0111i b\u1ed9 nhanh h\u01a1n khi di chuy\u1ec3n, \u0111\u1ee9ng l\u00ean \u0111i l\u1ea1i th\u01b0\u1eddng xuy\u00ean ho\u1eb7c \u01b0u ti\u00ean c\u1ea7u thang b\u1ed9 thay v\u00ec thang m\u00e1y, gi\u00fap t\u0103ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n

Khi t\u1eadp luy\u1ec7n c\u00f3 ch\u1ee7 \u0111\u00edch, n\u00ean k\u1ebft h\u1ee3p b\u00e0i t\u1eadp hi\u1ebfu kh\u00ed nh\u01b0 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i v\u1edbi b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c nh\u01b0 t\u1eadp t\u1ea1. V\u1eadn \u0111\u1ed9ng hi\u1ebfu kh\u00ed gi\u00fap t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, trong khi t\u1eadp kh\u00e1ng l\u1ef1c gi\u00fap duy tr\u00ec, ph\u00e1t tri\u1ec3n kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. Vi\u1ec7c duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n h\u1ed7 tr\u1ee3 m\u1ee9c chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng khi ngh\u1ec9 ng\u01a1i, nh\u01b0ng hi\u1ec7u qu\u1ea3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng ph\u1ee5 thu\u1ed9c t\u1ed5ng th\u1ec3 v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n, m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 nhi\u1ec1u y\u1ebfu t\u1ed1 kh\u00e1c.<\/p>\n

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\n
\"Ba<\/div>\n
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\n Ba nguy\u00ean t\u1eafc ‘v\u00e0ng’ \u0111\u1ec3 gi\u1ea3m m\u1ed9t kg m\u1ee1 th\u1eeba trong hai tu\u1ea7n\n <\/div>\n
\n

\u0110\u1ec3 gi\u1ea3m m\u1ed9t kg m\u1ee1 th\u1eeba, b\u1ea1n c\u1ea7n t\u00edch c\u1ef1c t\u1eadp cardio, h\u1ea1n ch\u1ebf tinh b\u1ed9t, \u0111\u01b0\u1eddng, t\u0103ng c\u01b0\u1eddng ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/giam-1kg-mo-thua-can-dot-bao-nhieu-calo-c78a1797386.html<\/p>\n","protected":false},"excerpt":{"rendered":"

C\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng t\u00edch m\u1ee1 khi l\u01b0\u1ee3ng calo n\u1ea1p v\u01b0\u1ee3t l\u01b0\u1ee3ng ti\u00eau hao, n\u00ean \u0111\u1ec3 gi\u1ea3m m\u1ee1 c\u1ea7n c\u00f3 m\u1ee9c th\u00e2m h\u1ee5t calo nh\u1ea5t \u0111\u1ecbnh. M\u1ee1 c\u01a1 th\u1ec3 g\u1ed3m hai lo\u1ea1i l\u00e0 m\u1ee1 d\u01b0\u1edbi da – t\u00edch t\u1ee5 ngay d\u01b0\u1edbi b\u1ec1 m\u1eb7t da v\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng\u00a0–\u00a0t\u00edch t\u1ee5 quanh c\u00e1c c\u01a1 quan trong<\/p>\n","protected":false},"author":1,"featured_media":19514,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-19513","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/19513","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19513"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/19513\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/19514"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}