It is not as difficult as you think to eat the way you love and want and to maintain your life without gaining weight. As long as you don't overlook the critical points in your diet and of course you manage to include them in your daily routine as a part of your life, it is possible to say goodbye to the weight problem for life.
Do Regular Exercise
Regular exercise will improve your muscle mass. It is of great importance in order to increase or protect it. The more muscle you have, the more calories you burn. While 1 kg of muscle mass allows the body to spend 200 calories at rest, the same amount of fat mass consumes a maximum of 10 calories. For this reason, you need to increase your calorie consumption in order to increase your muscle mass.
One of the simplest exercises that anyone can easily start with is walking. Walking not only provides the muscle integrity of your whole body, but also brings the happiness of being active. Regular swimming can be an alternative to walking and works all your muscles intensely.
Get a Breakfast Habit
Although there was previously an opinion that not eating breakfast helps to lose weight, in current research* scientists have clearly shown that skipping breakfast does not help with weight loss. As a result of the study, it was revealed that the amount of calories consumed by people who started the day without breakfast in the following hours was 260 calories more on average than those who had breakfast.
A breakfast consisting of healthy foods increases your metabolic rate and prepares your body for the day. In this way, it allows you to feel more fit in the daily rush and not to lose control of the menus you will consume later in the day. At the same time, you will not be very hungry until the next meal time, so you can determine the amount of portion you need more easily.
You can start by cleansing your body with lemon juice added to a glass of room temperature water, which acts as a detox when you wake up in the morning. After a quick detox, choosing a high-protein choice like a hard-boiled egg or omelet will help you stay full for longer.
Take Care to Consume Enough Water
Considering that most of the human body consists of water, it can be understood that water is vital for the organs to continue their functions in a healthy way. The easiest way to calculate your daily water needs is to multiply your weight by 0.033. However, factors such as daily activity and ambient temperature are effective on the result. Starting from this formula, a person's daily water need varies between 10-12 glasses on average. This situation, which occurs due to insufficient water consumption, is called 'false hunger'. For this reason, you can drink 1-2 glasses of water and wait for a while instead of immediately turning to eating every time you feel hungry. If you still feel hungry, then you may want to consider eating. In this way, you will determine what your real need is most accurately.
Plan the Menu You Will Consume Daily in Advance
Trying to decide what to eat as soon as you are hungry will allow you to make more emotional choices instead of focusing on what you need. It also causes you to consume more calories than you need. The best and easiest way to prevent this is to plan the next day's meal according to the flow of your day the day before. It will be easier for you to keep control, as you will not have to make an instant decision for the menu you have already planned. Thus, you will make a planned nutrition plan that is rich in vegetables and fruits and keeps the carbohydrate content under control.
Try New Recipes
One of the first things to do when organizing your nutrition program is to eat more at home instead of eating out. is cooking. The quality foods you put in while cooking your own food and the fat content that you control yourself help you to limit the amount of calories and to have a better quality diet. Trying new recipes also helps you create a healthy perspective in your relationship with food. Remember that any change you do not put into practice is not permanent. In these new discoveries, it is necessary to acquire a notebook in order to be able to repeat the recipes that suit your taste, 'What should I cook today?' problem It also helps you find answers quickly.
For example; With many new and healthy solutions, such as trying the fried eggplant dish in the oven, cooking the potatoes in the oven by lightly oiling them instead of frying them in oil when you want french fries, or making your cake made with refined sugar and white flour with dates and whole grain flour, you have not given up on your favorite flavors and lost your weight. you control.
Do Portion Control
The main rule of consuming as much as you need is to provide portion control. So, how to do portion control? The important thing is not only to consume the portion that determines your need on paper, but to determine the amount you actually need. The most basic way to do this is to take small breaks from time to time during your meal and ask yourself how full you are. Instead of focusing on finishing what's on your plate, detecting the moment you are full shows that you have determined how much you really need and prevents you from overeating. . If you can't get away from the idea of having completely finished the food on your plate, then instead of placing large portions on a large plate, you can use a small plate. Thus, you can control your hunger-fullness at the end of each plate, and take a necessary break before filling your plate for the second time.
Make sure to get enough sleep
Like water, sleep is one of the most basic needs of the human body. is one. Just as your brain can perceive it as hunger when you are dehydrated, the brain tries to fill this gap with eating when you are sleep deprived. The average sleep requirement of an adult is 8 hours. Every hour you steal from this period leaves you with the need to eat extra the next day. Keeping your sleep time within the plan, just as you plan your meal menu, ensures that your body functions can work healthily. Thus, you can determine more clearly what you need and how much you need.
Get the Habit of Conscious Shopping and Label Reading
Grocery shopping is a part of your daily routine, but b How consciously do you do it? In your fast-paced life, do you only focus on buying what you can practically cook or consume, or do you care about the content of what you buy? We can find more and more practical food options in the markets every day, but we lose control of what we eat at the same rate. Before you go to the
market, consciously determining what you need is extremely helpful in avoiding unnecessary and unhealthy choices. In addition, reading the label on the product you will buy allows you to be aware of harmful preservatives or additives. Thus, you can find another healthier option of the product you bought.
When you adopt simple but important changes to your lifestyle, you can stop following strict diets to lose weight. Thus, the weight problem ceases to be a part of your life and you can establish a healthy relationship with food. Most importantly, you will have a healthier body.
Read: 0
