1- DO NOT LEAVE YOUR BODY STARVING FOR A LONG TIME
Our stomach empties within 4 hours, no matter what you eat. It is beneficial to eat every 2-2.5 hours to prevent overeating at our next meal.
In order to balance blood sugar, it is necessary to follow the '3 main, 3 snack' meal rule.
2- GET INTO THE HABIT OF EATING BREAKFAST REGULAR
Metabolism will start to accelerate when you have breakfast immediately after waking up. Otherwise, if you stay hungry until lunch without having breakfast, weight gain will be an expected result as it will be inevitable to eat more at your next meal along with the slowed metabolic rate. Starting the day with a balanced breakfast early in the morning will help us lose weight more easily by accelerating our metabolism.
3-REDUCE YOUR PORTIONS
Clean your dinner plates and soup bowls at home. make it smaller. This way, you won't deceive yourself by saying 'it's just 1 bowl of soup'. Psychologically, you feel full when you finish the food on that plate. Let's take care to eat our meals slowly. Taking bites in small amounts and extending the chewing time will ensure the early secretion of the ghrelin hormone, which creates a feeling of fullness in the brain, and early satiety.
4-DON'T DIET WITHOUT BREAD
Bread and its substitute. Unfortunately, when it comes to losing weight without eating grain products, the health aspect is not mentioned at all. These suggestions, made so unconsciously, can cause an increase in many diseases in individuals; It can cause an increase in cardiovascular diseases, kidney diseases, eating and behavioral disorders, diabetes, liver disease and many other health problems.
Due to the high fiber content of a diet containing whole grain bread, it delays hunger and keeps you full for a long time. It helps you stay. The digestion of bread, which is a carbohydrate source, begins in the mouth and transmits satiety signals to the brain in a very short time. Start your meal by chewing a piece of bread, so it will help you feel full by having a more controlled meal.
In addition, whole grain bread contains all the B vitamins except vitamin B12. It is the main source of groupvitamins
EAT 5-FIBRE AND CEREALS
What is fiber? Fibers are the parts of consumed fruits and vegetables that cannot be digested but absorbed by your body. There are two types of dietary fiber. These are called water-soluble and water-insoluble. These two fiber groups are found only in foods of plant origin. They pass through the digestive system without being broken down. This ensures that the person stays full for a long time and eats less.
Fibers help reduce bad cholesterol in the blood and enable the digestive system to work more actively. In addition, fibrous foods are important in eliminating constipation and hemorrhoid problems, balancing the body's sugar level, and also protecting heart health.
Research has shown that people who consume fiber foods lose more weight than those who do not. Fiber consumption both positively affects your metabolism and makes it easier for you to lose weight by increasing your feeling of fullness. Life expectancy and quality of life of individuals who eat fibrous foods increase. For this reason, fibrous foods should be consumed regularly and in a controlled manner every day.
Examples of foods containing fiber:
Cereal group: Wheat bran, rye flour with bran, barley flour and especially oats are the richest foods in fiber.
Fruit:Prunes, pears, citrus fruits(oranges, grapefruits, tangerines), fruits such as nectarines, apples and bananas. In short, all fruits with peels and seeds are very rich in fiber. Apple peel, which is very rich in fiber, is recommended for individuals with constipation problems.
Legumes: Beans, chickpeas, yellow and green lentils are very rich in fiber.
Vegetables: Green leafy vegetables, cauliflower, cabbage, broccoli, green beans, cucumber, celery, onion, tomato. Vegetables containing fiber, eggplant, pepper, brussels sprouts and carrots are good sources of fiber for the heart and digestive system.
6- REMOVE PACKAGED PRODUCTS FROM YOUR LIFE
Definition of ready-made food. additives that are sold in packages to ensure that the food inside lasts a long time, food additives It is used to refer to dyes and foods containing chemicals. Almost all packaged products that are not made at home, are not organic, and are purchased from markets are classified as ready-made foods.
- What can we do to consume less ready-made foods?
You can make foods that can be consumed all year round, such as tomato paste, pepper paste, pickles and tarhana, at home. Yogurt is one of the easiest foods to prepare at home and can be easily made at home.
Instead of using ready-made bouillons, you can cook meat, chicken and Preparing fish broths at home ensures that fewer additives enter your food.
7- PREFER FRUIT AND DRIED FRUITS IN YOUR DESSERT CRISIS
Any basic food group. Dried fruits, fresh fruits and fruit yoghurts containing natural sugar can be added to your diet to eliminate simple table sugar from our lives and reduce or eliminate sweet and sugar consumption. You can consume them as a snack.
8-DRINK PLENTY OF WATER
Water consumption should be increased as fluid loss as a result of sweating will increase due to the upcoming hot weather. Water helps accelerate the metabolism. It contributes to the elimination of toxic substances in the kidneys.
Do not wait until you are thirsty to drink water. If you drink too little water, the body will not be able to meet its needs, and therefore the body retains even one glass of water and causes edema. It becomes difficult to lose weight by preventing urination.
It is recommended for an average adult person to consume 2-2.5 liters of water for all seasons and ages.
You can decide whether you consume enough water by looking at the color of your urine. If it has a dark color, you can understand that you are not drinking enough water. The color of your urine should always be light.
As water consumption decreases, the body's fat retention capacity increases.
9- INCREASE YOUR PHYSICAL ACTIVITY. YOU WILL SEE THE DIFFERENCE
The most basic factor that accelerates metabolism is increasing physical activity. Although the exercise to be done varies from person to person, 45-50 minutes of moderate exercise should be done at least 3 days a week. In their daily lives, they prefer to walk and use elevators instead of going to close distances by car. Instead, you will feel better and have a healthier body with fun physical activities such as taking the stairs and dancing.
10- MAKE SURE TO SLEEP 7-8 HOURS
Studies show that the ideal sleep duration is 7-8 hours. Let's not forget that regular sleep is directly related to your weight loss and compliance with the diet.
You can increase your body health and performance by sleeping regularly.
Regular sleep helps increase the metabolic rate by positively affecting mental development and rest. .
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