1)STARTING A DIET WITHOUT MAKING A GOOD DECISION
You should not start a diet when the environment suggests that you should lose weight. If you really don't want to lose weight, you won't get results. However, if you believe in yourself and work hard to regain your health, you can see the results and easily own this success.
2) Trying to lose weight without expert help
To lose weight, first What needs to be done is to evaluate the appropriate tests by an endocrinologist or internal medicine specialist and to start implementing nutrition programs personalized by the dietitian in line with these tests. . The success rate without any expert control is quite low. While a person loses weight in an unhealthy way as a result of diets made with diet lists obtained from mass media, sagging may occur as a result of disproportionate weight loss in the body.
3) Not setting the right goal
According to the World Health Organization, a weight loss of 2 – 4 kg per month should be targeted. Not 4 kg in 1 week. Big goals are achieved with small steps. Trying to lose weight gained over years in a few weeks is not realistic or healthy. Therefore, an achievable and healthy goal should be determined. The weight to be lost and the targets should be determined together with the nutritionist and appropriate nutrition programs should be followed.
4) Imbalances in sleep duration
In the light of scientific research, daily sleep duration should be 7 - 7 - It should be kept between 8 hours. Sleeping less or more causes weight gain. While people who constantly sleep less than 7 hours experience problems in the production of some hormones, if they sleep more than 8 hours, their metabolic rate slows down and weight gain becomes inevitable. 5) Skipping breakfast
It is inevitable for someone who does not eat breakfast to gain weight. Just as a car or a heater needs fuel to operate, the human body also needs energy, that is, nutrients, for the brain, kidneys, heart, muscles… to function. For this reason, breakfast should be eaten within the first hour after waking up.
6)Not drinking enough water
Water, which is important in many stages from the digestion of food to the removal of metabolic wastes from the body, must be consumed in the form of 10-12 glasses (2.5-3lt) during the day. ) must be consumed. Drinking a glass of water before and after a meal helps our digestive system work better. Drinking water before a meal suppresses the feeling of hunger and prevents cheating.
7) Skipping a meal
Skipping meals is a bad habit that slows down a person's metabolism. A person who skips meals gets hungrier and consumes more food at the next meal. Snacks provide satiety in between and prevent further hunger at the next meal.
8)Leaving dinner too late
It is necessary to end dinner 3.5 hours before going to bed. Going to bed with a full stomach makes it easier for your body to gain fat. Nobody fills up their parked car with fuel. On the other hand, there is no harm in having a snack between dinner and bedtime; You can consume something light such as fruit, yoghurt or milk.
9) Sitting at the table very hungry
In general terms, dieting is thought of as staying hungry. After long periods of fasting, blood sugar drops and you are invited to consume more food at the next meal. For this reason, a small snack should be taken 2 - 3 hours after each main meal. In this way, the person can eat slower and less because he/she will not sit at the table very hungry.
10) Eating fast
The feeling of fullness goes to the brain in 20 minutes. If the eating time is less than 20 minutes, food consumption will continue until you feel full. Therefore, when consuming our food, we should chew it well and enjoy what we eat. Remember, rushing means more calories…
Read: 0
