{"id":172,"date":"2025-07-01T09:29:21","date_gmt":"2025-07-01T09:29:21","guid":{"rendered":"https:\/\/linkachu.net\/?p=172"},"modified":"2025-09-23T09:51:27","modified_gmt":"2025-09-23T09:51:27","slug":"5-sai-lam-khi-giam-can-ma-minh-da-gap-phai","status":"publish","type":"post","link":"https:\/\/linkachu.net\/en\/2025\/07\/01\/5-sai-lam-khi-giam-can-ma-minh-da-gap-phai\/","title":{"rendered":"5 Weight Loss Mistakes I\u2019ve Made \u2014 And the Lessons I Learned from Them"},"content":{"rendered":"<p>Weight loss is not an easy journey, and throughout mine, I\u2019ve made quite a few mistakes. If you\u2019re looking for an effective and sustainable way to lose weight, be sure to avoid the pitfalls I fell into \u2014 so you don\u2019t waste time on methods that simply don\u2019t work. Let\u2019s explore the valuable lessons from this weight loss journey together! <strong>weight loss<\/strong> !<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Causes of Brain Rot<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/linkachu.net\/en\/2025\/07\/01\/5-sai-lam-khi-giam-can-ma-minh-da-gap-phai\/#1_Chi_Quan_Tam_Den_Viec_Tap_Luyen\" >Only Focusing on Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/linkachu.net\/en\/2025\/07\/01\/5-sai-lam-khi-giam-can-ma-minh-da-gap-phai\/#2_Qua_Quan_Tam_Den_Can_Nang\" >Obsessing Over the Number on the Scale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/linkachu.net\/en\/2025\/07\/01\/5-sai-lam-khi-giam-can-ma-minh-da-gap-phai\/#3_An_Thit_Nhieu_La_Beo\" >Eating Too Much Meat Makes You Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/linkachu.net\/en\/2025\/07\/01\/5-sai-lam-khi-giam-can-ma-minh-da-gap-phai\/#4_Nhin_An\" >Skipping Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/linkachu.net\/en\/2025\/07\/01\/5-sai-lam-khi-giam-can-ma-minh-da-gap-phai\/#5_Ngu_Khong_Du_Giac\" >Not Getting Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/linkachu.net\/en\/2025\/07\/01\/5-sai-lam-khi-giam-can-ma-minh-da-gap-phai\/#Tong_ket\" >conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Chi_Quan_Tam_Den_Viec_Tap_Luyen\"><\/span>1. <strong>Only Focusing on Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>When I first started my weight loss journey, I believed that simply working out a lot would help me lose weight quickly. However, I soon realized that <strong>exercise only makes up about 20% of the process<\/strong> in the weight loss process, your diet is the key factor. The basic principle of weight loss is <strong>a calorie deficit<\/strong> \u2013 you have to consume fewer calories than your body needs to maintain its daily functions.<\/p>\n\n\n\n<p>For example, an average adult typically needs around <strong>2000-2500 kcalo<\/strong> per day. However, once I started adjusting my calorie intake and combining it with consistent exercise, my weight loss results improved significantly.\nRemember, successful weight loss is a combination of: <strong>exercise<\/strong> and <strong>a balanced and healthy diet<\/strong>. <\/p>\n\n\n\n<p>This is one of the most common weight loss mistakes beginners tend to make!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Qua_Quan_Tam_Den_Can_Nang\"><\/span>2. <strong>Obsessing Over the Number on the Scale<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"331\" height=\"1024\" src=\"https:\/\/linkachu.net\/wp-content\/uploads\/2025\/07\/z6760965760322_f32c431545916920b526824fc0b4bb96-1-331x1024.jpg\" alt=\"M\u00ecnh \u0111\u00e3 ph\u00e1t hi\u1ec7n sai l\u1ea7m khi gi\u1ea3m c\u00e2n \" class=\"wp-image-175\" srcset=\"https:\/\/linkachu.net\/wp-content\/uploads\/2025\/07\/z6760965760322_f32c431545916920b526824fc0b4bb96-1-331x1024.jpg 331w, https:\/\/linkachu.net\/wp-content\/uploads\/2025\/07\/z6760965760322_f32c431545916920b526824fc0b4bb96-1-97x300.jpg 97w, https:\/\/linkachu.net\/wp-content\/uploads\/2025\/07\/z6760965760322_f32c431545916920b526824fc0b4bb96-1-768x2378.jpg 768w, https:\/\/linkachu.net\/wp-content\/uploads\/2025\/07\/z6760965760322_f32c431545916920b526824fc0b4bb96-1-496x1536.jpg 496w, https:\/\/linkachu.net\/wp-content\/uploads\/2025\/07\/z6760965760322_f32c431545916920b526824fc0b4bb96-1-4x12.jpg 4w, https:\/\/linkachu.net\/wp-content\/uploads\/2025\/07\/z6760965760322_f32c431545916920b526824fc0b4bb96-1.jpg 827w\" sizes=\"auto, (max-width: 331px) 100vw, 331px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p>Every morning, I used to step on the scale and worry about the number I saw. When it didn\u2019t change, I\u2019d feel disappointed and question whether I was doing things right. But over time, I came to realize that <strong>weight is not the only indicator that matters<\/strong> when it comes to measuring progress in your weight loss journey. Sometimes, even if you're losing fat and gaining muscle, your weight might not change much \u2014 or it might even plateau for a while \u2014 because <strong>muscle weighs more than fat<\/strong>.<\/p>\n\n\n\n<p>I\u2019ve gone through this situation many times. The number on the scale didn\u2019t drop the way I expected, but the interesting thing was <strong>my waistline was shrinking significantly<\/strong>I felt so happy seeing my body start to slim down \u2014 old jeans fit again, and I felt so much lighter and more comfortable in my own skin.<\/p>\n\n\n\n<p>Besides that, when I started checking <strong>my body fat percentage<\/strong> and <strong>and my visceral fat level<\/strong>I noticed a clear difference \u2014 my visceral fat level was going down, which meant my overall health was improving too. Visceral fat is especially dangerous because it surrounds vital organs, and reducing it can significantly lower the risk of heart disease, diabetes, and other serious health issues.<\/p>\n\n\n\n<p>The percentage <strong>of body fat decreased<\/strong> which meant I was truly losing excess fat and gaining muscle \u2014 something the scale alone couldn\u2019t show. When I started focusing on these measurements instead of obsessing over my weight, I could clearly see the progress my body was making.\n\nMore importantly, I felt so much healthier. I had more energy, and the constant fatigue and sluggishness I used to feel were gone. That sense of being strong, energized, and fully alive \u2014 that\u2019s the greatest reward I\u2019ve gained from changing my lifestyle and eating habits.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_An_Thit_Nhieu_La_Beo\"><\/span>3. <strong>Eating Too Much Meat Makes You Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>When I first started losing weight, I used to think that <strong>Eating meat will make me fat.<\/strong>especially red meat. However, over time, I realized that <strong>lean meat<\/strong> is a source <strong>protein<\/strong> that\u2019s very important for weight loss. Protein helps build muscle and maintain a toned body.<\/p>\n\n\n\n<p>A healthy diet doesn\u2019t mean cutting out meat completely. Just choose <strong>lean meat<\/strong>, <strong>lean cuts with the fat and skin trimmed off<\/strong> to get enough protein without worrying about weight gain. Studies also show that eating lean meat not only helps maintain muscle mass but also boosts fat burning, making the weight loss process more effective.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nhin_An\"><\/span>4. <strong>Skipping Meals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Skipping meals was one of the methods I tried, hoping it would help me lose weight quickly. However, over time, I realized that <strong>skipping meals is not a sustainable solution<\/strong>. My body constantly felt tired, low on energy, and I often ended up binge eating later to compensate. Skipping meals can also push the body into a state of <strong>crisis<\/strong> and slow down the metabolism.<\/p>\n\n\n\n<p>Research from <strong>American Journal of Clinical Nutrition<\/strong> shows that prolonged fasting can reduce metabolism and negatively affect your health. That\u2019s why I\u2019ve learned that instead of skipping meals, <strong>it's better to eat smaller, more frequent meals<\/strong> and ensure you get enough nutrients throughout the day \u2014 it\u2019s a much more effective way to lose weight while staying healthy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ngu_Khong_Du_Giac\"><\/span>5. <strong>Not Getting Enough Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>One of the biggest mistakes I made was not getting enough sleep. Lack of sleep doesn\u2019t just affect your health \u2014 it also leads to <strong>fat storage<\/strong> in the body. According to research from <strong>Sleep Foundation<\/strong>, <strong>sleep deprivation increases cortisol levels (the stress hormone)<\/strong>which triggers cravings and leads to fat storage, especially around the belly.<\/p>\n\n\n\n<p>Once I started improving my sleep quality, my body gradually became healthier and burned fat more effectively. Getting enough sleep helps the body <strong>recharge its energy<\/strong>, regulate hormones, and support the process of <strong>fat burning<\/strong> more efficiently. Don\u2019t forget \u2014 sleep is an extremely important factor in the weight loss journey.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tong_ket\"><\/span>conclusion<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Weight loss isn\u2019t a race \u2014 it\u2019s a long and sustainable journey. What truly matters is <strong>a calorie deficit<\/strong>not just over-exercising or extreme dieting. Remember, <strong>a healthy, balanced diet<\/strong>, <strong>getting enough sleep<\/strong> and <strong>staying consistent with exercise<\/strong> are the key factors that will help you lose weight effectively and sustainably.<\/p>\n\n\n\n<p>So don\u2019t stress too much about the number on the scale \u2014 focus instead on <strong>the changes happening in your body<\/strong>your body fat percentage <strong>and visceral fat level<\/strong>, and how much lighter and better you feel. Stay consistent \u2014 and don\u2019t forget to love yourself throughout this journey!<\/p>\n\n\n\n<p>\u2014<br><em>Linkachu<\/em> \u2013 Someone who has battled weight for nearly 20 years and is currently exploring the \u201ceat fully, still lose weight\u201d method.<\/p>\n\n\n\n<p>This is my Facebook! <a href=\"https:\/\/www.facebook.com\/linh.do.984014\" target=\"_blank\" rel=\"noopener\"><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">LinkachuMC<\/mark><\/strong><\/em><\/a><\/p>\n\n\n\n<p>Learn more about me at<a href=\"https:\/\/linkachu.net\/\"><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\"> Linkachu.net<\/mark><\/strong><\/em><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea3m c\u00e2n l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh v\u00f4 c\u00f9ng d\u1ec5 d\u00e0ng n\u1ebfu b\u1ea1n c\u00f3 ph\u01b0\u01a1ng ph\u00e1p \u0111\u00fang, nh\u01b0ng n\u00f3 c\u0169ng ch\u00ednh l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh \u0111\u1ea7y kh\u00f3 nh\u1eb1n v\u00e0 kinh kh\u1ee7ng n\u1ebfu ch\u00fang ta \u0111i sai \u0111\u01b0\u1eddng. V\u00e0 trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u00ecm ph\u01b0\u01a1ng ph\u00e1p \u0111\u00fang, m\u00ecnh \u0111\u00e3 m\u1eafc ph\u1ea3i kh\u00f4ng \u00edt sai l\u1ea7m khi gi\u1ea3m [&hellip;]<\/p>","protected":false},"author":2,"featured_media":150,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-172","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-an-ngon-eo-thon"],"_links":{"self":[{"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/posts\/172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/comments?post=172"}],"version-history":[{"count":26,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/posts\/172\/revisions"}],"predecessor-version":[{"id":336,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/posts\/172\/revisions\/336"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/media\/150"}],"wp:attachment":[{"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/media?parent=172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/categories?post=172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/linkachu.net\/en\/wp-json\/wp\/v2\/tags?post=172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}