I think we no longer believe in any post that promises to lose weight miraculously or lose weight in a week. Because now we all know that; It is not possible to lose great weight overnight or in such a short time. The fact that it is not possible is much more beneficial for health. It is much more useful to aim for ideal weight loss and to ensure the continuity of these losses. Both healthy losses occur in the long term and stable losses prevent rapid weight gains.
Also, your targeting time to lose weight varies depending on how much weight loss you want. Moreover, these criteria are constantly changing and vary from person to person. Even if reaching your goal takes longer than you think, don't be sad and don't give up, okay? It's very important not to give up because it's very important.
The Basis of Weight Loss is Calorie Calculation
I know it's a bit of a cliché, but it's good to remind some simple things again there is. Losing weight is closely related to how many calories you take in, as well as burning calories. For example; When you want to lose a pound in a week, you need to increase your physical activity by reducing your current calorie intake. If you add a diet to all of these; It can be important to calculate that you need to reduce 500 calories a day in order to lose 1-2 pounds in 1 week. But the more weight you have, the longer your time to lose them can be.
Stages of Weight Loss Are Important
We just talked about cutting 500 calories a day. It's normal to lose weight when you cut 500 calories a day. When you reduce calories with diet, it is an expected result that your weight loss will be faster in the first months. Because you're losing water rather than oil. As time passes, this balance changes and decreases in weight loss begin. At this point, never give up. At this stage, immediately change the type or duration of exercises you do and continue. This change is what will lead you to success.
The Weight Loss Process Takes Patience
Losing Weight We are aware that diet and exercise tempo is very difficult for us. Moment But enduring this challenge is the most important part of this job. You have to be patient. Because we need a period of 6 months for habits to change. This process is built with patience. It is necessary to fill the 6-month period with a good diet and useful exercise so that good results can occur. When you achieve this, you will see that everything is very different.
There May Be Problems in the Weight Loss Process
In the first weeks of the diet, you continued the diet and exercised, but if your weighing result did not change, then there is a problem. Let's talk about what kind of problems there may be.
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First of all, consult your doctor immediately. Assess for a metabolic or hormonal problem. You need to know that such ailments are both insidious and slow you down in weight loss. Especially insulin resistance should be kept under control.
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Evaluate the exercises you do and their duration. The exercises you practice or their duration may not be enough for you anymore. Change is always good.
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Note what you eat and drink during the day. Among these notes, it is possible to come across foods that challenge you and keep them under control.
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Be careful how much water you consume. If your water consumption is very low, the problem may be caused by this.
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In addition to your exercises, take brisk walks for at least 30 minutes twice a day, every morning and evening. It may be short for you, but the effect is quite large.
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Don't make this a stressful situation. The body is conducive to resistance under stress. Remember this information.
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Be careful with your salad dressings. Pay particular attention to the amount of oil and, if possible, calculate the spoon.
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Use oxygen very well during exercise. If you cannot use plenty of oxygen during the exercise, it means that fat burning is adversely affected. Because the fat tissue in the body needs more oxygen to turn into energy. This need is higher than muscle and carbohydrate stores.
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Pay attention to the amount of salt you consume. The biggest problem consuming too much salt. Ideal salt intake is provided with the foods we already consume. Extra salt intake causes water retention in the body. 1 gram of salt holds 200-250 ml of water in the body.
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Pay attention to what time you eat dinner. Be careful not to consume food after 7 pm for a while. Some bodies develop serious resistance to things eaten in the evening. If your movements are restricted, I recommend you to have your dinner around 7:00 and stay away from food afterwards.
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