{"id":181556,"date":"2026-10-11T11:08:45","date_gmt":"2026-10-11T04:08:45","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=181556"},"modified":"2026-10-12T11:14:08","modified_gmt":"2026-10-12T04:14:08","slug":"giam-1kg-can-dot-chay-bao-nhieu-calo","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/giam-can\/giam-1kg-can-dot-chay-bao-nhieu-calo\/","title":{"rendered":"Gi\u1ea3m 1kg c\u1ea7n \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo? B\u00ed quy\u1ebft \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<p><em>Gi\u1ea3m 1kg c\u1ea7n \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo l\u00e0 n\u1ed7i b\u0103n kho\u0103n c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi khi b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe. N\u1eafm r\u00f5 s\u1ed1 calo ti\u00eau hao chu\u1ea9n x\u00e1c v\u00e0 c\u01a1 ch\u1ebf th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng s\u1ebd gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n khoa h\u1ecdc, an to\u00e0n m\u00e0 kh\u00f4ng khi\u1ebfn c\u01a1 th\u1ec3 ki\u1ec7t s\u1ee9c Trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, h\u00e3y c\u00f9ng <a href=\"https:\/\/docosan.com\/\" rel=\"nofollow noopener\" target=\"_blank\">DiaB<\/a> \u0111i t\u00ecm l\u1eddi gi\u1ea3i \u0111\u00e1p cho c\u00e2u h\u1ecfi n\u00e0y v\u00e0 b\u1ecf t\u00fai nh\u1eefng b\u00ed quy\u1ebft \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng nh\u00e9!<\/em><\/p>\n<h2><strong>Gi\u1ea3m 1kg c\u1ea7n \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo?<\/strong><\/h2>\n<p>N\u1ebfu b\u1ea1n \u0111ang b\u0103n kho\u0103n r\u1eb1ng gi\u1ea3m 1kg c\u1ea7n \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo, th\u00ec c\u00e2u tr\u1ea3 l\u1eddi l\u00e0 7700 calo. Con s\u1ed1 n\u00e0y \u0111\u01b0\u1ee3c t\u00ednh to\u00e1n d\u1ef1a tr\u00ean quy \u01b0\u1edbc 1 pound m\u1ee1 (kho\u1ea3ng 0,45 kg m\u1ee1) t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi 3.500 kcal. Tuy nhi\u00ean, \u0111\u00e2y ch\u1ec9 l\u00e0 m\u1ed9t c\u00e1ch \u01b0\u1edbc t\u00ednh, kh\u00f4ng ph\u1ea3i c\u00f4ng th\u1ee9c \u0111\u1ec3 d\u1ef1 \u0111o\u00e1n ch\u00ednh x\u00e1c s\u1ed1 c\u00e2n gi\u1ea3m \u0111\u01b0\u1ee3c \u1edf t\u1eebng ng\u01b0\u1eddi.<\/p>\n<p>Tr\u00ean th\u1ef1c t\u1ebf, l\u01b0\u1ee3ng c\u00e2n n\u1eb7ng gi\u1ea3m \u0111\u01b0\u1ee3c kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 m\u1ee1 m\u00e0 c\u00f2n bao g\u1ed3m n\u01b0\u1edbc v\u00e0 m\u00f4 c\u01a1. N\u1ebfu b\u1ea1n gi\u1ea3m c\u00e2n qu\u00e1 nhanh b\u1eb1ng c\u00e1ch c\u1eaft gi\u1ea3m calo c\u1ef1c \u0111oan, ph\u1ea7n l\u1edbn tr\u1ecdng l\u01b0\u1ee3ng s\u1ee5t gi\u1ea3m ban \u0111\u1ea7u l\u00e0 n\u01b0\u1edbc v\u00e0 c\u01a1 b\u1eafp thay v\u00ec m\u1ee1 th\u1eeba. C\u00e1c chuy\u00ean gia y t\u1ebf khuy\u1ebfn ngh\u1ecb m\u1ee9c th\u00e2m h\u1ee5t calo an to\u00e0n l\u00e0 t\u1eeb 500 &#8211; 1000 kcal\/ng\u00e0y, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 0,5 &#8211; 1 kg\/tu\u1ea7n.<\/p>\n<figure id=\"attachment_181558\" aria-describedby=\"caption-attachment-181558\" style=\"width: 1280px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-181558\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-1.jpg\" alt=\"Gi\u1ea3m 1kg c\u1ea7n \u0111\u1ed1t ch\u00e1y 7700 calo (Ngu\u1ed3n: Internet)\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-1.jpg 1280w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-1-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-1-1024x576.jpg 1024w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-1-768x432.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-181558\" class=\"wp-caption-text\">Gi\u1ea3m 1kg c\u1ea7n \u0111\u1ed1t ch\u00e1y 7700 calo<\/figcaption><\/figure>\n<h2><strong>C\u00e1ch t\u00ednh calo \u0111\u1ed1t ch\u00e1y c\u1ea7n n\u1ea1p \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/strong><\/h2>\n<p>Mu\u1ed1n bi\u1ebft l\u01b0\u1ee3ng calo n\u00ean n\u1ea1p khi gi\u1ea3m c\u00e2n, b\u1ea1n c\u1ea7n x\u00e1c \u0111\u1ecbnh nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng duy tr\u00ec c\u00e2n n\u1eb7ng, sau \u0111\u00f3 t\u00ednh to\u00e1n m\u1ee9c th\u00e2m h\u1ee5t calo ph\u00f9 h\u1ee3p. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/p>\n<p><strong>B\u01b0\u1edbc 1: <\/strong>\u01af\u1edbc t\u00ednh nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng h\u00e0ng ng\u00e0y: Nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 tu\u1ed5i t\u00e1c, gi\u1edbi t\u00ednh, chi\u1ec1u cao, c\u00e2n n\u1eb7ng v\u00e0 m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t.<\/p>\n<p><strong>B\u01b0\u1edbc 2:<\/strong> T\u00ednh t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (BMR). \u0110\u00e2y l\u00e0 ch\u1ec9 s\u1ed1 ph\u1ea3n \u00e1nh l\u01b0\u1ee3ng calo t\u1ed1i thi\u1ec3u duy tr\u00ec s\u1ef1 s\u1ed1ng \u1edf tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00f4ng th\u1ee9c t\u00ednh BMR theo Mifflin-St Jeor:<\/p>\n<ul>\n<li><strong>\u0110\u1ed1i v\u1edbi nam<\/strong>: BMR = (10 x c\u00e2n n\u1eb7ng) + (6,25 x chi\u1ec1u cao) &#8211; (5 x tu\u1ed5i) + 5.<\/li>\n<li><strong>\u0110\u1ed1i v\u1edbi n\u1eef<\/strong>: BMR = (10 x c\u00e2n n\u1eb7ng) + (6,25 x chi\u1ec1u cao) &#8211; (5 x tu\u1ed5i) &#8211; 161.<\/li>\n<\/ul>\n<p><em>(Trong \u0111\u00f3, c\u00e2n n\u1eb7ng \u0111\u01b0\u1ee3c t\u00ednh theo \u0111\u01a1n v\u1ecb kg, chi\u1ec1u cao \u0111\u01b0\u1ee3c t\u00ednh theo \u0111\u01a1n v\u1ecb cm).<\/em><\/p>\n<p><strong>B\u01b0\u1edbc 3: <\/strong>T\u00ednh t\u1ed5ng ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng h\u00e0ng ng\u00e0y (TDEE) theo c\u00f4ng th\u1ee9c sau:<\/p>\n<p style=\"text-align: center;\">TDEE = BMR x AF<\/p>\n<p>Trong \u0111\u00f3:<\/p>\n<ul>\n<li>TDEE (Total Daily Energy Expenditure) l\u00e0 t\u1ed5ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng trong 1 ng\u00e0y (calo\/ng\u00e0y).<\/li>\n<li>BMR (Basal Metabolic Rate) l\u00e0 t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (calo\/ng\u00e0y)<\/li>\n<li>AF (Activity Factor) l\u00e0 m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng c\u1ee7a m\u1ed7i c\u00e1 nh\u00e2n. Ch\u1ec9 s\u1ed1 AF \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh d\u1ef1a theo b\u1ea3ng sau:<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<td><span style=\"font-weight: 400;\">\u00cdt v\u1eadn \u0111\u1ed9ng<\/span><\/td>\n<td><span style=\"font-weight: 400;\">R\u1ea5t \u00edt ho\u1eb7c kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/span><\/td>\n<td><span style=\"font-weight: 400;\">AF = 1,2<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">V\u1eadn \u0111\u1ed9ng nh\u1eb9<\/span><\/td>\n<td><span style=\"font-weight: 400;\">V\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, t\u1eadp th\u1ec3 d\u1ee5c 1 &#8211; 3 ng\u00e0y\/tu\u1ea7n<\/span><\/td>\n<td><span style=\"font-weight: 400;\">AF = 1,375<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">V\u1eadn \u0111\u1ed9ng v\u1eeba ph\u1ea3i<\/span><\/td>\n<td><span style=\"font-weight: 400;\">V\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, t\u1eadp th\u1ec3 d\u1ee5c 3 &#8211; 5 ng\u00e0y\/tu\u1ea7n<\/span><\/td>\n<td><span style=\"font-weight: 400;\">AF = 1,55<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">V\u1eadn \u0111\u1ed9ng nhi\u1ec1u<\/span><\/td>\n<td><span style=\"font-weight: 400;\">V\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, t\u1eadp th\u1ec3 d\u1ee5c 6 &#8211; 7 ng\u00e0y\/tu\u1ea7n<\/span><\/td>\n<td><span style=\"font-weight: 400;\">AF = 1,725<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">V\u1eadn \u0111\u1ed9ng r\u1ea5t nhi\u1ec1u<\/span><\/td>\n<td><span style=\"font-weight: 400;\">V\u1eadn \u0111\u1ed9ng, t\u1eadp th\u1ec3 d\u1ee5c h\u01a1n 90 ph\u00fat m\u1ed7i ng\u00e0y ho\u1eb7c l\u00e0m c\u00f4ng vi\u1ec7c n\u1eb7ng<\/span><\/td>\n<td><span style=\"font-weight: 400;\">AF = 1,9<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>B\u01b0\u1edbc 4: <\/strong>X\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p v\u00e0o \u0111\u1ec3 gi\u1ea3m c\u00e2n theo c\u00f4ng th\u1ee9c sau:<\/p>\n<p style=\"text-align: center;\">L\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p v\u00e0o trong 1 ng\u00e0y = TDEE &#8211; L\u01b0\u1ee3ng calo th\u00e2m h\u1ee5t trong 1 ng\u00e0y<\/p>\n<p>\u0110\u1ec3 gi\u1ea3m 1kg trong 10 ng\u00e0y, b\u1ea1n c\u1ea7n th\u00e2m h\u1ee5t 770 kcal\/ng\u00e0y, t\u1eeb \u0111\u00f3 suy ra l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p v\u00e0o = TDEE &#8211; 770. T\u01b0\u01a1ng t\u1ef1, n\u1ebfu th\u1eddi gian gi\u1ea3m c\u00e2n l\u00e0 2 tu\u1ea7n, b\u1ea1n c\u1ea7n t\u1ea1o th\u00e2m h\u1ee5t kho\u1ea3ng 550 kcal\/ng\u00e0y, t\u1ee9c l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p v\u00e0o l\u00fac n\u00e0y = TDEE &#8211; 550.<\/p>\n<figure id=\"attachment_181559\" aria-describedby=\"caption-attachment-181559\" style=\"width: 1280px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-181559\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-2.jpg\" alt=\"T\u00ednh to\u00e1n l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p \u0111\u1ec3 x\u00e2y d\u1ef1ng l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n ph\u00f9 h\u1ee3p (Ngu\u1ed3n: Internet)\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-2.jpg 1280w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-2-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-2-1024x576.jpg 1024w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-2-768x432.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-181559\" class=\"wp-caption-text\">T\u00ednh to\u00e1n l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p \u0111\u1ec3 x\u00e2y d\u1ef1ng l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n ph\u00f9 h\u1ee3p<\/figcaption><\/figure>\n<h2><strong>H\u01b0\u1edbng d\u1eabn c\u00e1ch \u0111\u1ed1t ch\u00e1y calo gi\u1ea3m 1kg hi\u1ec7u qu\u1ea3, nhanh ch\u00f3ng<\/strong><\/h2>\n<p>\u0110\u1ec3 ti\u00eau hao 7700 kcal m\u1ed9t c\u00e1ch an to\u00e0n m\u00e0 kh\u00f4ng l\u00e0m s\u1ee5t gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp, b\u1ea1n n\u00ean ph\u1ed1i h\u1ee3p \u0111\u1ed3ng th\u1eddi gi\u1eefa ch\u1ebf \u0111\u1ed9 \u0103n th\u00e2m h\u1ee5t calo v\u00e0 t\u1eadp luy\u1ec7n th\u1ec3 ch\u1ea5t nh\u01b0 sau:<\/p>\n<h3><strong>Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng<\/strong><\/h3>\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n do l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn c\u00e2n b\u1eb1ng n\u0103ng l\u01b0\u1ee3ng. Theo \u0111\u00f3, b\u1ea1n c\u1ea7n x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n ti\u1ebft ch\u1ebf, khoa h\u1ecdc, \u0111\u1ea3m b\u1ea3o l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o th\u1ea5p h\u01a1n TDEE v\u00e0 c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc m\u00e0 b\u1ea1n n\u00ean \u00e1p d\u1ee5ng:<\/p>\n<ul>\n<li><strong>\u01afu ti\u00ean protein trong kh\u1ea9u ph\u1ea7n \u0103n<\/strong>: T\u0103ng l\u01b0\u1ee3ng protein t\u1eeb 1,6 &#8211; 2,2 gram\/kg c\u00e2n n\u1eb7ng \u0111\u1ec3 b\u1ea3o v\u1ec7 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 khi b\u1eaft \u0111\u1ea7u th\u00e2m h\u1ee5t calo, \u0111\u1ed3ng th\u1eddi l\u1ee3i d\u1ee5ng hi\u1ec7u \u1ee9ng nhi\u1ec7t c\u1ee7a th\u1ef1c ph\u1ea9m l\u00e0m t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng.<\/li>\n<li><strong>B\u1ed5 sung ch\u1ea5t x\u01a1 h\u00f2a tan<\/strong>: Ch\u1ea5t x\u01a1 h\u00f2a tan gi\u00fap l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh r\u1ed7ng c\u1ee7a d\u1ea1 d\u00e0y, k\u00e9o d\u00e0i c\u1ea3m gi\u00e1c no v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh.<\/li>\n<li><strong>C\u1eaft gi\u1ea3m calo r\u1ed7ng<\/strong>: H\u1ea1n ch\u1ebf t\u1ed1i \u0111a n\u01b0\u1edbc ng\u1ecdt, \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng, r\u01b0\u1ee3u bia v\u00e0 th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n gi\u00e0u ch\u1ea5t b\u00e9o chuy\u1ec3n h\u00f3a.<\/li>\n<li><strong>Gi\u1eef m\u1ee9c th\u00e2m h\u1ee5t calo an to\u00e0n<\/strong>: N\u00ean gi\u1eef m\u1ee9c th\u00e2m h\u1ee5t calo an to\u00e0n t\u1eeb 500 &#8211; 1000 kcal\/ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb \u0111\u00f3i, m\u1ec7t v\u00e0 m\u1ea5t s\u1ee9c.<\/li>\n<\/ul>\n<figure id=\"attachment_181560\" aria-describedby=\"caption-attachment-181560\" style=\"width: 1280px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-181560\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-3.jpg\" alt=\"\u0110\u1ea3m b\u1ea3o ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng \u0111\u1ec3 gi\u1ea3m c\u00e2n an to\u00e0n (Ngu\u1ed3n: Internet)\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-3.jpg 1280w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-3-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-3-1024x576.jpg 1024w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-3-768x432.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-181560\" class=\"wp-caption-text\">\u0110\u1ea3m b\u1ea3o ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng \u0111\u1ec3 gi\u1ea3m c\u00e2n an to\u00e0n<\/figcaption><\/figure>\n<h3><strong>C\u00e1c b\u00e0i t\u1eadp \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng<\/strong><\/h3>\n<p>V\u1eadn \u0111\u1ed9ng th\u00fac \u0111\u1ea9y c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y calo, t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t, x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 g\u00f3p ph\u1ea7n gi\u00fap qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng h\u01a1n. Khi t\u1eadp luy\u1ec7n, c\u01a1 th\u1ec3 s\u1ebd huy \u0111\u1ed9ng ch\u1ea5t b\u00e9o t\u1eeb nhi\u1ec1u v\u00f9ng kh\u00e1c nhau tr\u00ean c\u01a1 th\u1ec3 v\u00e0 v\u1ecb tr\u00ed gi\u1ea3m m\u1ee1 s\u1ebd t\u00f9y thu\u1ed9c v\u00e0o c\u01a1 \u0111\u1ecba m\u1ed7i ng\u01b0\u1eddi.<\/p>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 m\u00e0 b\u1ea1n n\u00ean \u00e1p d\u1ee5ng:<\/p>\n<ul>\n<li><strong>T\u1eadp kh\u00e1ng l\u1ef1c (Weight Training)<\/strong>: Duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp, gi\u1eef t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t khi ngh\u1ec9 ng\u01a1i (RMR &#8211; Resting Metabolic Rate) kh\u00f4ng b\u1ecb s\u1ee5t gi\u1ea3m trong qu\u00e1 tr\u00ecnh th\u00e2m h\u1ee5t calo.<\/li>\n<li><strong>B\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng (HIIT)<\/strong>: K\u00edch th\u00edch hi\u1ec7u \u1ee9ng ti\u00eau th\u1ee5 oxy v\u01b0\u1ee3t m\u1ee9c sau khi t\u1eadp luy\u1ec7n (EPOC &#8211; Excess Post-exercise Oxygen Consumption), gi\u00fap c\u01a1 th\u1ec3 ti\u1ebfp t\u1ee5c \u0111\u1ed1t ch\u00e1y calo nhi\u1ec1u gi\u1edd sau khi bu\u1ed5i t\u1eadp k\u1ebft th\u00fac.<\/li>\n<li><strong>T\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng kh\u00f4ng t\u1eadp luy\u1ec7n (NEAT)<\/strong>: \u0110i b\u1ed9 8,000 \u2013 10,000 b\u01b0\u1edbc m\u1ed7i ng\u00e0y, leo c\u1ea7u thang b\u1ed9 thay v\u00ec \u0111i thang m\u00e1y \u0111\u1ec3 t\u0103ng ti\u00eau th\u1ee5 calo t\u1ef1 nhi\u00ean.<\/li>\n<\/ul>\n<p>B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n l\u1ef1a ch\u1ecdn c\u00e1c m\u00f4n th\u1ec3 thao m\u00e0 m\u00ecnh y\u00eau th\u00edch nh\u01b0 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i,&#8230; \u0111\u1ec3 \u0111\u01b0a v\u00e0o l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n. Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean v\u1eadn \u0111\u1ed9ng \u00edt nh\u1ea5t 150 &#8211; 300 ph\u00fat aerobic c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba m\u1ed7i tu\u1ea7n, ho\u1eb7c 75 &#8211; 150 ph\u00fat b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh, \u0111\u1ed3ng th\u1eddi k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01a1 \u00edt nh\u1ea5t 2 ng\u00e0y m\u1ed7i tu\u1ea7n.<\/p>\n<figure id=\"attachment_181561\" aria-describedby=\"caption-attachment-181561\" style=\"width: 1280px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-181561\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-4.jpg\" alt=\"Duy tr\u00ec v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u1ed7i ng\u00e0y \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed1t ch\u00e1y calo (Ngu\u1ed3n: Internet)\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-4.jpg 1280w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-4-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-4-1024x576.jpg 1024w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-4-768x432.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-181561\" class=\"wp-caption-text\">Duy tr\u00ec v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u1ed7i ng\u00e0y \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed1t ch\u00e1y calo<\/figcaption><\/figure>\n<h2><strong>Nh\u1eefng l\u01b0u \u00fd khi \u0111\u1ed1t ch\u00e1y calo \u0111\u1ec3 gi\u1ea3m 1kg t\u1ea1i nh\u00e0<\/strong><\/h2>\n<p>\u0110\u1ec3 gi\u1ea3m c\u00e2n an to\u00e0n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng, b\u1ea1n c\u1ea7n l\u01b0u \u00fd nh\u1eefng \u0111i\u1ec1u sau \u0111\u00e2y:<\/p>\n<ul>\n<li><strong>Kh\u00f4ng c\u1eaft gi\u1ea3m calo d\u01b0\u1edbi m\u1ee9c BMR<\/strong>: N\u1ea1p v\u00e0o c\u01a1 th\u1ec3 l\u01b0\u1ee3ng calo th\u1ea5p h\u01a1n m\u1ee9c BMR khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng suy ki\u1ec7t, gi\u1ea3m hormone tuy\u1ebfn gi\u00e1p, m\u1ea5t c\u01a1 v\u00e0 g\u00e2y h\u1ea1 huy\u1ebft \u00e1p.<\/li>\n<li><strong>Theo d\u00f5i ch\u1ea5t l\u01b0\u1ee3ng calo<\/strong>: L\u01b0\u1ee3ng calo t\u1eeb th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean lu\u00f4n t\u1ed1t h\u01a1n calo n\u1ea1p v\u00e0o t\u1eeb \u0111\u1ed3 ng\u1ecdt v\u00e0 th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n.<\/li>\n<li><strong>\u0110\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/strong>: Thi\u1ebfu ng\u1ee7 k\u00edch th\u00edch c\u01a1 th\u1ec3 t\u1ed5ng h\u1ee3p hormone ghrelin l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n. Ngo\u00e0i ra, l\u01b0\u1ee3ng cortisol t\u0103ng cao c\u0169ng g\u00e2y t\u00edch tr\u1eef m\u1ee1 \u1edf v\u00f9ng b\u1ee5ng.<\/li>\n<li><strong>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/strong>: \u0110\u1ea3m b\u1ea3o u\u1ed1ng t\u1eeb 2 &#8211; 3 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u00e2n gi\u1ea3i lipid.<\/li>\n<li><strong>Tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng<\/strong>: M\u1ed9t s\u1ed1 \u0111\u1ed1i t\u01b0\u1ee3ng \u0111\u1eb7c bi\u1ec7t nh\u01b0 ng\u01b0\u1eddi m\u1eafc b\u1ec7nh m\u1ea1n t\u00ednh, ng\u01b0\u1eddi \u0111ang d\u00f9ng thu\u1ed1c \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e2n n\u1eb7ng, ph\u1ee5 n\u1eef mang thai ho\u1eb7c cho con b\u00fa, ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed r\u1ed1i lo\u1ea1n \u0103n u\u1ed1ng n\u00ean trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 gi\u1ea3m c\u00e2n.<\/li>\n<\/ul>\n<figure id=\"attachment_181562\" aria-describedby=\"caption-attachment-181562\" style=\"width: 1280px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-181562\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-5.jpg\" alt=\"Theo d\u00f5i l\u01b0\u1ee3ng calo h\u00e0ng ng\u00e0y \u0111\u1ec3 k\u1ecbp th\u1eddi \u0111i\u1ec1u ch\u1ec9nh l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n (Ngu\u1ed3n: Internet)\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-5.jpg 1280w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-5-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-5-1024x576.jpg 1024w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-5-768x432.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-181562\" class=\"wp-caption-text\">Theo d\u00f5i l\u01b0\u1ee3ng calo h\u00e0ng ng\u00e0y \u0111\u1ec3 k\u1ecbp th\u1eddi \u0111i\u1ec1u ch\u1ec9nh l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n<\/figcaption><\/figure>\n<h2><strong>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p &#8211; FAQ<\/strong><\/h2>\n<h3><strong>C\u00f3 th\u1ec3 gi\u1ea3m 1kg m\u00e0 kh\u00f4ng c\u1ea7n t\u1eadp th\u1ec3 d\u1ee5c kh\u00f4ng?<\/strong><\/h3>\n<p>C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 C\u00f3 th\u1ec3. V\u1ec1 b\u1ea3n ch\u1ea5t, gi\u1ea3m c\u00e2n \u0111\u1ea1t \u0111\u01b0\u1ee3c khi c\u00f3 s\u1ef1 th\u00e2m h\u1ee5t calo. Do \u0111\u00f3, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 gi\u1ea3m 1 kg ch\u1ec9 b\u1eb1ng c\u00e1ch ki\u1ec3m so\u00e1t ch\u1ebf \u0111\u1ed9 \u0103n sao cho l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o th\u1ea5p h\u01a1n TDEE. Tuy nhi\u00ean, kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c d\u1ec5 d\u1eabn \u0111\u1ebfn nguy c\u01a1 s\u1ee5t gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp v\u00e0 l\u00e0m ch\u1eadm t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t.<\/p>\n<h3><strong>M\u1ed9t ng\u00e0y c\u01a1 th\u1ec3 t\u1ef1 \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo?<\/strong><\/h3>\n<p>L\u01b0\u1ee3ng calo m\u00e0 c\u01a1 th\u1ec3 t\u1ef1 \u0111\u1ed1t ch\u00e1y khi kh\u00f4ng v\u1eadn \u0111\u1ed9ng \u0111\u01b0\u1ee3c ph\u1ea3n \u00e1nh qua ch\u1ec9 s\u1ed1 BMR. Trung b\u00ecnh, ch\u1ec9 s\u1ed1 BMR \u1edf n\u1eef gi\u1edbi dao \u0111\u1ed9ng t\u1eeb 1200 &#8211; 1500 kcal\/ng\u00e0y v\u00e0 \u1edf nam gi\u1edbi l\u00e0 1500 &#8211; 1900 kcal\/ng\u00e0y t\u00f9y v\u00e0o tu\u1ed5i t\u00e1c, c\u00e2n n\u1eb7ng v\u00e0 chi\u1ec1u cao.<\/p>\n<h3><strong>\u0102n 700 calo m\u1ed7i ng\u00e0y c\u00f3 gi\u00fap gi\u1ea3m c\u00e2n kh\u00f4ng?<\/strong><\/h3>\n<p>\u0102n 700 calo m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n nhanh nh\u01b0ng ti\u1ec1m \u1ea9n nhi\u1ec1u r\u1ee7i ro s\u1ee9c kh\u1ecfe n\u00ean kh\u00f4ng \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb. M\u1ee9c 700 calo\/ng\u00e0y th\u1ea5p h\u01a1n nhi\u1ec1u so v\u1edbi BMR c\u1ee7a m\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh. V\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0y, b\u1ea1n d\u1ec5 b\u1ecb suy dinh d\u01b0\u1ee1ng, gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp nghi\u00eam tr\u1ecdng, r\u1ee5ng t\u00f3c, r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft v\u00e0 nguy c\u01a1 t\u0103ng c\u00e2n tr\u1edf l\u1ea1i.<\/p>\n<p><em>B\u00e0i vi\u1ebft tr\u00ean \u0111\u00e2y c\u1ee7a <a href=\"https:\/\/docosan.com\/\" rel=\"nofollow noopener\" target=\"_blank\">DiaB<\/a> \u0111\u00e3 gi\u00fap b\u1ea1n tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi \u201cgi\u1ea3m 1kg c\u1ea7n \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo\u201d. Hy v\u1ecdng b\u00e0i vi\u1ebft \u0111\u00e3 gi\u00fap \u00edch cho b\u1ea1n trong vi\u1ec7c x\u00e2y d\u1ef1ng l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n c\u1ee7a m\u00ecnh. N\u1ebfu th\u1ea5y b\u00e0i vi\u1ebft hay v\u00e0 b\u1ed5 \u00edch, h\u00e3y chia s\u1ebb cho b\u1ea1n b\u00e8 v\u00e0 ng\u01b0\u1eddi th\u00e2n c\u00f9ng bi\u1ebft nh\u00e9!<\/em><\/p>\n<p><em>Th\u00f4ng tin trong b\u00e0i vi\u1ebft \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p nh\u1eb1m cung c\u1ea5p ki\u1ebfn th\u1ee9c s\u1ee9c kh\u1ecfe v\u00e0 kh\u00f4ng thay th\u1ebf \u00fd ki\u1ebfn chuy\u00ean m\u00f4n. Khi c\u00f3 v\u1ea5n \u0111\u1ec1 li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe, h\u00e3y li\u00ean h\u1ec7 v\u1edbi b\u00e1c s\u0129 ho\u1eb7c nh\u00e2n vi\u00ean y t\u1ebf \u0111\u1ec3 \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 v\u00e0 t\u01b0 v\u1ea5n ph\u00f9 h\u1ee3p<\/em>.<\/p>\n<p><strong>Ngu\u1ed3n tham kh\u1ea3o<\/strong>:<\/p>\n<p>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4035446\/<\/p>\n<p>https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/<\/p>\n<p>https:\/\/pubmed.ncbi.nlm.nih.gov\/19127177\/<\/p>\n<p>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8294064\/<\/p>\n<p>https:\/\/pubmed.ncbi.nlm.nih.gov\/32699189\/<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea3m 1kg c\u1ea7n \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo l\u00e0 n\u1ed7i b\u0103n kho\u0103n c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi khi b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe. N\u1eafm r\u00f5 s\u1ed1 calo ti\u00eau hao chu\u1ea9n x\u00e1c v\u00e0 c\u01a1 ch\u1ebf th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng s\u1ebd gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n khoa h\u1ecdc, [&hellip;]<\/p>\n","protected":false},"author":88,"featured_media":181557,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[4050],"tags":[4173],"class_list":["post-181556","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-giam-can","tag-giam-1kg-can-dot-chay-bao-nhieu-calo"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-thumb-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2026\/10\/giam-1kg-can-dot-chay-bao-nhieu-calo-thumb-600x600.jpg","author_info":{"display_name":"\u0110\u1ed9i ng\u0169 bi\u00ean t\u1eadp Docosan","author_link":"https:\/\/www.docosan.com\/blog\/author\/seo\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/181556","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/users\/88"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=181556"}],"version-history":[{"count":4,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/181556\/revisions"}],"predecessor-version":[{"id":181603,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/181556\/revisions\/181603"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/181557"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=181556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=181556"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=181556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}