1- Pay attention to your meal plan.
One of the most discussed issues in healthy nutrition is deciding how many meals to eat. While many researchers defend the importance of breakfast, recent studies show that the intermittent fasting (IF) diet is effective on losing weight.
Although eating breakfast does not have a direct effect on weight loss, it seems to have a role in organizing a person's life. In studies conducted on children, it has been observed that eating breakfast increases school success.
As a result, although eating breakfast is of greater importance in children, life order and habits come to the fore in adults. It would be an unnecessary and short-term approach to force the person to comply with meal times that do not fit into his/her lifestyle.
Snacks are the foods we consume between main meals, and in fact, we all consume something before or after meals in some way. The important thing here is to make the right choices. Eating snacks will keep your metabolism vigorous, reduce your desire to sit hungry and attack meals, and ensure that your blood sugar levels are more balanced.
2- Increase your food diversity.
Each food we consume has different functions and benefits. Avoiding a uniform diet will provide us with a diet richer in vitamins and minerals. Increasing the variety of colors will increase the antioxidant value of the foods you consume. Especially during the weight loss period, the same type of nutrition will overwhelm the person and reduce their motivation.
3- Avoid prohibitions.
Another factor that reduces motivation in healthy eating is setting prohibitions for ourselves. A person who forbids himself many foods will make healthy eating a torture for himself and will not be able to maintain this diet for a long time because he does not enjoy it. At the same time, prohibited foods will become more attractive and the desire for harmful foods will increase while dieting. One must realize that one can eat anything, but what is important is how often and in what quantity. .
4- Drink plenty of water
Water has many benefits such as regulating body temperature and circulation, protecting skin health, and removing harmful waste from the kidney and liver. It is a digestive system regulator and accelerates metabolism. In addition, the body needs water to burn nutrients in the body. The amount of water a person should drink in a day can be calculated as 35 ml/kg. Accordingly, the average amount of water that should be drunk in a day is at least 2 liters.
5- Increase your movement, do exercise.
Doing sports helps the body regulate circulation, lower blood pressure. It has many benefits such as balancing blood sugar, regulating cholesterol by increasing HDL (good cholesterol), protecting heart health, reducing stress and protecting muscle-bone health. A 30-minute exercise every day will help the person in terms of burning energy and fat, as well as accelerating the metabolism.
When many people come to a dietitian, they say that they do not want to exercise and want to know whether they can lose weight without exercise. Yes, you can lose weight without exercising. However, 70% of having a healthy body is through nutrition and 30% through exercise. Although a person's body is more likely to lose weight in the beginning, its body will begin to resist after a certain weight. This situation is solved more easily with sports.
6- Pay attention to the type of oils you consume.
The oil we should mainly use in our kitchen is olive oil. Olive oil, which is a source of vitamin E, vitamin K and antioxidants, protects people from diseases such as cancer and Alzheimer's, prevents constipation by regulating the digestive system, reduces cardiovascular diseases, lowers bad cholesterol (LDL) and increases good cholesterol (HDL) and protects bone health.
Omega 3 fatty acids, found in sources such as walnuts and fish, are another fat that cannot be produced in the body and that we must include in our diet. The body's need for omega 3 begins in the womb and continues until adulthood. Cancer, depression, stay To benefit from these oils, which have many health benefits, fish should be consumed at least 1-2 times a week.
Care should be taken to consume raw nuts, which are also healthy sources of fat. Trans fats found in ready-made foods and fried foods cause cancer. For this reason, consuming these foods should be avoided.
7- Do not reduce carbohydrate intake too much.
One of the biggest mistakes made in healthy nutrition is to reduce carbohydrates too much. As a result of misdirection in the media, people see fruit as a source of sugar and bread as a source of weight. When consumed in sufficient amounts, carbohydrate consumption will not cause weight gain; In fact, it will provide the person with vitamins and minerals, protect it from colon cancer with the fiber it contains, regulate the digestive system and control blood sugar.
The main issue here is the carbohydrate sources chosen. Foods containing white flour and simple sugar consumption should be avoided and complex carbohydrates should be preferred. Care should be taken to eat at least 1-2 legumes a week and whole grain products should be consumed. Plenty of salads should be consumed during the day, and care should be taken to consume 3-4 portions of vegetables and fruits.
8- Pay attention to adequate protein intake.
For a balanced diet, animal products should be consumed. Proteins include fish, white meat, eggs, milk and dairy products (yoghurt, ayran, cheese, kefir); Care should be taken to consume legumes, nuts and grains, which are vegetable proteins.
In dairy products, half-fat dairy products should be preferred instead of light products. Many studies have proven that regular consumption of red meat and processed meat products is harmful and even causes cancer. Red meat consumption should be limited to 1-2 times a week at most, and white meat and fish should be preferred.
9- Consume limited amounts of caffeine.
For pregnant women. Although caffeine intake is not recommended for children, cardiovascular and blood pressure patients, in fact, caffeine is a nutrient that is little beneficial but mostly harmful. The cafe a person should have per day The amount is 200 mg. This amount corresponds to one cup of coffee or 2-3 cups of tea.
Caffeine, which has a stimulating effect, accelerates metabolism and helps lose weight. Studies conducted on elderly people have shown that it enables the brain to work better and increases the ability to remember. However, excessive caffeine consumption is harmful; It should not be forgotten that it causes problems such as heart-bone health problems, sleep disorders and headaches.
10-Choose a healthy lifestyle
Healthy nutrition and healthy life. It is an integral whole. A person who decides to eat healthy should also get enough sleep and avoid smoking and alcohol consumption. Being stressed is also a factor that puts pressure on the body, affects a person's weight loss and causes eating attacks, and stress should be avoided. A person should not obsess about healthy eating and weight, but should enjoy what he eats.
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