{"id":4814,"date":"2026-07-18T23:47:27","date_gmt":"2026-07-18T16:47:27","guid":{"rendered":"https:\/\/useful.vn\/?p=4814"},"modified":"2026-07-18T23:47:27","modified_gmt":"2026-07-18T16:47:27","slug":"giam-11-kg-sau-ba-thang-ma-khong-can-kieng-tinh-bot","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4814","title":{"rendered":"Gi\u1ea3m 11 kg sau ba th\u00e1ng m\u00e0 kh\u00f4ng c\u1ea7n ki\u00eang tinh b\u1ed9t"},"content":{"rendered":"
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\n Kh\u00f4ng c\u1eaft tinh b\u1ed9t, kh\u00f4ng \u00e9p b\u1ea3n th\u00e2n \u0103n ki\u00eang kh\u1eafc nghi\u1ec7t, Jiang c\u1ea3i thi\u1ec7n v\u00f2ng hai ng\u1ea5n m\u1ee1 nh\u1edd thay \u0111\u1ed5i c\u00e1ch t\u00ednh calo v\u00e0 ch\u00fa tr\u1ecdng v\u00e0o t\u1ef7 l\u1ec7 dinh d\u01b0\u1ee1ng. <\/strong><\/h2>\n

C\u00f4 g\u00e1i ng\u01b0\u1eddi Trung Qu\u1ed1c, c\u00f3 t\u00ean Jiang Ban g\u1ea7n \u0111\u00e2y thu h\u00fat ch\u00fa \u00fd tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i Xiaohongshu nh\u1edd chia s\u1ebb th\u00e0nh qu\u1ea3 gi\u1ea3m 11 kg trong ba th\u00e1ng c\u1ee7a b\u1ea3n th\u00e2n. T\u1eeb v\u00f2ng hai ng\u1ea5n m\u1ee1, sau khi gi\u1ea3m c\u00e2n, v\u00f3c d\u00e1ng Jiang thay \u0111\u1ed5i r\u00f5 r\u1ec7t, l\u1ed9 r\u00f5 r\u00e3nh b\u1ee5ng kh\u1ecfe kho\u1eafn c\u00f9ng th\u1eaft eo g\u1ee3i c\u1ea3m. Chia s\u1ebb v\u1ec1 b\u00ed quy\u1ebft, Jiang n\u00f3i c\u00f4 kh\u00f4ng ki\u00eang khem tinh b\u1ed9t h\u00e0 kh\u1eafc hay lao v\u00e0o t\u1eadp luy\u1ec7n \u0111i\u00ean cu\u1ed3ng m\u00e0 t\u1eadp trung v\u00e0o vi\u1ec7c t\u1ea1o th\u00e2m h\u1ee5t calo \u0111\u1ed3ng th\u1eddi t\u1eadn d\u1ee5ng s\u1ef1 tr\u1ee3 gi\u00fap c\u1ee7a AI \u0111\u1ec3 t\u00ednh to\u00e1n kh\u1ea9u ph\u1ea7n \u0103n ph\u00f9 h\u1ee3p.<\/p>\n

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\"V\u00f3c<\/span><\/p>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

V\u00f3c d\u00e1ng Jian Ban sau khi gi\u1ea3m 11 kg.<\/p>\n

Hi\u1ec3u c\u01a1 th\u1ec3 c\u1ea7n bao nhi\u00eau calo \u0111\u1ec3 t\u1ea1o s\u1ef1 th\u00e2m h\u1ee5t ph\u00f9 h\u1ee3p<\/strong><\/p>\n

Jiang cho r\u1eb1ng nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng ngh\u0129 mu\u1ed1n gi\u1ea3m c\u00e2n ch\u1ec9 c\u1ea7n \u0103n \u00edt \u0111i, nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng h\u01a1n l\u00e0 hi\u1ec3u c\u01a1 th\u1ec3 ti\u00eau hao bao nhi\u00eau n\u0103ng l\u01b0\u1ee3ng m\u1ed7i ng\u00e0y. Khi n\u1eafm \u0111\u01b0\u1ee3c nhu c\u1ea7u calo c\u1ee7a b\u1ea3n th\u00e2n, b\u1ea1n ch\u1ec9 c\u1ea7n duy tr\u00ec l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o th\u1ea5p h\u01a1n l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y \u0111\u1ec3 t\u1ea1o ra m\u1ee9c th\u00e2m h\u1ee5t ph\u00f9 h\u1ee3p.<\/p>\n

Tuy nhi\u00ean, nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng \u1edf m\u1ed7i ng\u01b0\u1eddi kh\u00f4ng gi\u1ed1ng nhau, ph\u1ee5 thu\u1ed9c v\u00e0o t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t, m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n. V\u00ec v\u1eady, c\u00f4 khuy\u1ebfn c\u00e1o kh\u00f4ng n\u00ean \u00e1p d\u1ee5ng m\u1ed9t m\u1ee9c c\u1eaft gi\u1ea3m calo c\u1ed1 \u0111\u1ecbnh cho t\u1ea5t c\u1ea3, \u0111\u1eb7c bi\u1ec7t tr\u00e1nh c\u1eaft gi\u1ea3m qu\u00e1 nhi\u1ec1u n\u1ebfu \u00edt v\u1eadn \u0111\u1ed9ng ho\u1eb7c c\u00f3 th\u1ec3 tr\u1ea1ng g\u1ea7y, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/p>\n

Jiang n\u00f3i th\u00eam r\u1eb1ng khi gi\u1ea3m c\u00e2n kh\u00f4ng n\u00ean duy tr\u00ec m\u00e3i m\u1ed9t m\u1ee9c calo c\u1ed1 \u0111\u1ecbnh. Khi tr\u1ecdng l\u01b0\u1ee3ng gi\u1ea3m, t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t v\u00e0 t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ti\u00eau hao m\u1ed7i ng\u00e0y c\u0169ng thay \u0111\u1ed5i, v\u00ec v\u1eady c\u00f4 s\u1ebd t\u00ednh l\u1ea1i l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p sau m\u1ed7i l\u1ea7n gi\u1ea3m kho\u1ea3ng 2,5 kg. Theo c\u00f4, c\u00e1ch l\u00e0m n\u00e0y hi\u1ec7u qu\u1ea3 h\u01a1n vi\u1ec7c \u00e1p d\u1ee5ng c\u1ee9ng nh\u1eafc ch\u1ebf \u0111\u1ed9 \u0103n 1.200 calo m\u1ed7i ng\u00e0y, \u0111\u1ed3ng th\u1eddi gi\u00fap h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng ch\u1eefng c\u00e2n.<\/p>\n

\"Bi\u1ebft<\/span><\/p>\n

Bi\u1ebft c\u00e1ch t\u00ednh calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y th\u00f4ng qua c\u00e1c ch\u1ec9 s\u1ed1 nh\u01b0 BMR v\u00e0 TDEE gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

Kh\u00f4ng ki\u00eang khem qu\u00e1 h\u00e0 kh\u1eafc<\/strong><\/p>\n

B\u00ed quy\u1ebft th\u1ee9 hai c\u1ee7a Jiang l\u00e0 kh\u00f4ng c\u1eaft b\u1ecf ho\u00e0n to\u00e0n tinh b\u1ed9t nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn ngh\u0129. Trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n, c\u00f4 v\u1eabn \u0103n c\u01a1m hay m\u00ec nh\u01b0ng ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n v\u00e0 c\u00e2n \u0111\u1ed1i dinh d\u01b0\u1ee1ng theo t\u1ef7 l\u1ec7 carbohydrate – protein – ch\u1ea5t b\u00e9o l\u00e0 1:1:0,5.<\/p>\n

Theo Jiang, thay v\u00ec ch\u1ec9 \u0103n rau ho\u1eb7c lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n tinh b\u1ed9t, vi\u1ec7c x\u00e2y d\u1ef1ng b\u1eefa \u0103n c\u00e2n b\u1eb1ng s\u1ebd gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng, d\u1ec5 duy tr\u00ec l\u00e2u d\u00e0i v\u00e0 h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c th\u00e8m \u0103n. C\u00e1ch n\u00e0y c\u0169ng linh ho\u1ea1t h\u01a1n khi \u0111i \u0103n ngo\u00e0i ho\u1eb7c tham gia c\u00e1c bu\u1ed5i g\u1eb7p g\u1ee1, nh\u1edd \u0111\u00f3 gi\u1ea3m nguy c\u01a1 b\u1ecf cu\u1ed9c gi\u1eefa ch\u1eebng.<\/p>\n

S\u1eed d\u1ee5ng AI \u0111\u1ec3 t\u00ednh to\u00e1n kh\u1ea9u ph\u1ea7n \u0103n<\/strong><\/p>\n

Jiang cho r\u1eb1ng tr\u1edf ng\u1ea1i l\u1edbn nh\u1ea5t khi gi\u1ea3m c\u00e2n kh\u00f4ng ph\u1ea3i l\u00e0 kh\u00f4ng bi\u1ebft n\u00ean \u0103n g\u00ec m\u00e0 l\u00e0 kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng th\u1ee9c \u0103n n\u1ea1p v\u00e0o. \u0110\u1ec3 theo d\u00f5i ch\u1ebf \u0111\u1ed9 \u0103n, c\u00f4 ch\u1ee5p \u1ea3nh m\u1ed7i b\u1eefa r\u1ed3i s\u1eed d\u1ee5ng AI \u0111\u1ec3 \u01b0\u1edbc t\u00ednh l\u01b0\u1ee3ng calo v\u00e0 ph\u00e2n t\u00edch t\u1ef7 l\u1ec7 c\u00e1c nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng. C\u00f4ng c\u1ee5 n\u00e0y c\u00f2n c\u00f3 th\u1ec3 g\u1ee3i \u00fd c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng tinh b\u1ed9t, protein v\u00e0 ch\u1ea5t b\u00e9o cho ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n. Jiang cho r\u1eb1ng \u0111\u00e2y l\u00e0 gi\u1ea3i ph\u00e1p h\u1eefu \u00edch, \u0111\u1eb7c bi\u1ec7t v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0103n ngo\u00e0i.<\/p>\n

Tuy nhi\u00ean, c\u00f4 c\u0169ng l\u01b0u \u00fd k\u1ebft qu\u1ea3 t\u1eeb AI ch\u1ec9 mang t\u00ednh tham kh\u1ea3o v\u00ec \u0111\u1ed9 ch\u00ednh x\u00e1c c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi kh\u1ea9u ph\u1ea7n, n\u01b0\u1edbc s\u1ed1t hay l\u01b0\u1ee3ng d\u1ea7u s\u1eed d\u1ee5ng trong m\u00f3n \u0103n.<\/p>\n

\"AI<\/span><\/p>\n

AI gi\u00fap vi\u1ec7c \u01b0\u1edbc t\u00ednh l\u01b0\u1ee3ng calo v\u00e0 ph\u00e2n t\u00edch th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u1ee7a m\u1ed7i b\u1eefa \u0103n tr\u1edf n\u00ean nhanh ch\u00f3ng, thu\u1eadn ti\u1ec7n h\u01a1n.<\/p>\n

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\"Di\u1ec5n<\/div>\n
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\n Di\u1ec5n vi\u00ean Hong Kong ‘l\u1ed9t x\u00e1c’ sau gi\u1ea3m c\u00e2n\n <\/div>\n
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Di\u1ec5n vi\u00ean TVB Ng\u00f4 V\u0103n \u00dd t\u1ef1 nh\u1eadn t\u1eebng ham \u0103n \u0111\u1ebfn m\u1ee9c b\u00e9o ph\u00ec n\u1eb7ng 95 kg, hi\u1ec7n duy tr\u00ec m\u1ee9c 50 kg.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/giam-11-kg-sau-ba-thang-ma-khong-can-kieng-tinh-bot-c78a1777024.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Kh\u00f4ng c\u1eaft tinh b\u1ed9t, kh\u00f4ng \u00e9p b\u1ea3n th\u00e2n \u0103n ki\u00eang kh\u1eafc nghi\u1ec7t, Jiang c\u1ea3i thi\u1ec7n v\u00f2ng hai ng\u1ea5n m\u1ee1 nh\u1edd thay \u0111\u1ed5i c\u00e1ch t\u00ednh calo v\u00e0 ch\u00fa tr\u1ecdng v\u00e0o t\u1ef7 l\u1ec7 dinh d\u01b0\u1ee1ng. C\u00f4 g\u00e1i ng\u01b0\u1eddi Trung Qu\u1ed1c, c\u00f3 t\u00ean Jiang Ban g\u1ea7n \u0111\u00e2y thu h\u00fat ch\u00fa \u00fd tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i Xiaohongshu nh\u1edd chia<\/p>\n","protected":false},"author":1,"featured_media":4815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4814","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\/4814","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=4814"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4814\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4815"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}