You're doing everything right, but can't get rid of stubborn weight? Maybe you're making a few of the 22 mistakes!
Starting a Diet Without Making a Complete Decision:Hearings we get from the environment, social pressure, etc. If you set out on this path with certain circumstances, unfortunately this path will not be your path. Remember, the important thing is that you want and believe; Believing is half of success.
Thinking Short-Term, Not Being Patient:Many individuals expect to lose within weeks the weight they have gained and settled over months and years. It should not be forgotten that big goals can be achieved with small steps. . An achievable and healthy goal should be determined. Weight lost quickly and unhealthy cannot be maintained and is regained at the same rate.
Skipping Meals:Staying hungry for a long time causes our blood sugar to drop. In order to raise the blood sugar, individuals resort to simple carbohydrate sources. However, insulin is secreted much more than the amount that should be secreted normally and reduces blood sugar rapidly in a short time, and this is literally a vicious circle; Consuming a meal every 2.5-3 hours, maximum every 3.5 hours, is very important in blood sugar regulation and appetite control.
Inadequate Water Consumption:From the digestion of food to the removal of metabolic wastes from the body, it is very important. Loss of 20% of water, which plays an important role at this stage, can result in death. A person's daily water need is 35ml/kg. Many individuals say that they do not drink water but that consuming tea and coffee is good. It should not be forgotten that tea, coffee and carbonated drinks are diuretics, meaning that they do not meet the body's fluid needs and are also effective in excreting excess water.
Drinking Water During Meals: Drinking water during the meal disrupts the elasticity of the stomach and causes the stomach to expand. On the contrary, water drunk 15-20 minutes before the meal fills a part of the stomach, making the person feel full with less food and fewer calories.
Using Medicines or Tea Unconsciously:You can cause serious damage to your liver and kidneys with medicines used unconsciously. Senna fruit is used for weight loss and activating the digestive system. While similar herbs are a solution in the short term, it is known that they cause chronic intestinal laziness in the long term; In addition, many studies are being carried out showing that it causes colon cancer.
Weighing Constantly:It is possible to see a difference of 1-2 kg between the number seen on the scale when you wake up in the morning and the value seen at bedtime; Since increased edema and constipation can affect your total weight, you may find yourself gaining weight when you weigh yourself. Ideal; Weighing yourself once a week, in the same clothes, on the same scale, in the morning on an empty stomach and after going to the toilet.
Eating Low Calories:Inadequate and unbalanced nutrition in terms of nutrients seriously harms your health. gives. It disrupts your immune system; It invites diseases. While it allows you to lose weight quickly in the short term, it slows down your metabolism in the long term, and after a certain point, you gain weight and become unable to lose it.
Applying Popular Diets: Applying these diets, which can never be turned into a lifestyle, leads to inadequate and unbalanced nutrition. In addition to causing damage, it does nothing more than disrupting the metabolism.
Consuming Excessive Alcohol: Alcohol is much more dangerous than thought, yes, we already know many of its harmful effects on health, but its role in weight gain is serious, it accelerates fat gain. It is quite high. 1 gram of carbohydrate and protein is 4 calories, 1 gram of fat is 9 calories, 1 gram of alcohol is 7 calories; You may think that you are drinking some kind of fat.
Eating Fast, Swallowing Without Chewing: People's feeling of fullness begins to occur after the 20th minute, so the effect of eating time on satiety is very important.
Making Excuses and Taking Refuge in Them: Being lazy, postponing, giving up. I have to say with regret that as long as these are in your life, you will not be able to get out of the maze. Don't delay; If you want it, it's time to take action.
If it's a Light Product, I Can Eat As Much as I Want Belief: One should not overdo it with the idea of Light; The light product also has energy, and the energy taken in excess of need is stored as fat in the body.
Stress A Healthy Life:Stress causes the secretion of a hormone called cortisol in the body. Cortisol causes weight gain, especially by providing fat in the abdominal area.
Sleeping Irregularly: Scientific research has observed that individuals who sleep less than 7 hours a day have a high tendency to gain excess weight. Because the growth hormone secreted during sleep supports fat burning.
Distracting While Eating: One should not be busy with anything such as reading a book, watching TV, talking on the phone, or working while eating. In such a situation, the person may overdo it without realizing what and how much he is eating.
Excessive Consumption of Olive Oil: Due to the widespread opinion that oils contain lower energy than solid fats and margarines and are much healthier, their consumption is limited. There are no restrictions. It should not be forgotten that 1 gram of fat, whether solid or liquid, is 9 calories and the excess calories consumed will return to us as weight gain.
Cutting Fat in the Diet: Not adding any oil to meals and salads, perhaps olives. , not even eating walnuts. Fats are important for the hormonal structure of our body and provide energy. Vitamins A, D, E and K are fat-soluble vitamins. In case of insufficient consumption of fat, complications caused by deficiencies in these vitamins will be encountered.
Not Leaving Food on the Plate to Avoid It Being Thrown Away or Wasted: Our stomach is not a garbage dump; Every individual should consume as much food as he needs; People unknowingly enlarge their stomachs by making this a behavior.
Believing that they will lose weight by cutting out bread: When many people say diet, they say 'cut out bread', this is the first sentence, but they try to eat pasta, pastries and pastries. Whole wheat/grain breads are very rich in fiber, they are nutritious and satisfying, and they do not contain any fat. It is not right to completely exclude carbohydrates from the diet when you can get them from such an innocent and nutritious source. Studies have already shown that the failure rate of individuals who eliminate bread from their diet is quite high.
Does Not Eat After 6pm. Believing that you will lose weight:The importance of consuming small and frequent foods in order for the metabolism to work actively is indisputable. With a protein-containing snack (such as milk, yoghurt, buttermilk) at night, your blood sugar will remain balanced throughout the night. The point you should pay attention to is that the last meal should be taken 2-2.5 hours before sleep.
Skipping Breakfast: It is possible to reduce the calories to be consumed during the day by 30% with a hearty, high-protein breakfast. . The sooner you have breakfast after waking up, the better for the person; With breakfast, your metabolism will say hello to the new day and start working actively.
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