Eat regularly! Skipping meals!
Skipping dinner, having lunch with fruit, considering calorie restriction and not having snacks will cause you to gain more weight in the long run.
Because eating regularly and keeping your body hungry. Not quitting is the first condition for permanent and healthy weight loss. By placing small practical snacks between your main meals, you can be more full for the next meal. Eating little but often will provide a more balanced and regular diet.
Start the day with breakfast, speed up your metabolism!
There is no one who does not know the importance of breakfast. However, one of the biggest mistakes made is skipping the most important meal of the day due to lack of time or lack of appetite. Having breakfast within an hour of waking up is one of the most important steps to increase the speed of your metabolism. Those who have time problems can choose more practical options, while those with appetite problems can choose lighter options.
Choosing the right carbohydrate is important!
The sentence "I cut out bread, I only eat protein" is a frequent statement. One of the sentences I hear frequently. But if you want to lose weight permanently, you should get rid of this thought. Carbohydrates are our body's source of energy. Cereals, fruits and vegetables are all sources of carbohydrates and should be in our nutrition program to provide the body with the necessary energy. Using the right type and amount of carbohydrates will maintain both your energy during the day and your weight in the long term.
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When choosing carbohydrates, you can use unprocessed/less processed grain options instead of foods prepared with sugar and white flour. Preferences such as multigrain bread and pasta, bulgur, and brown rice will help you lose weight.
Choose fiber-rich foods!
Foods with high fiber content that will make you feel fuller, balance your blood sugar, regulate your digestive system and most importantly speed up your metabolism should definitely be included in your meals. Vegetables, fruits and legumes are foods with high fiber content. Adding salad to every meal, consuming 1-3 portions of fruit a day, having a meal containing vegetables every day, eating legumes at least 2 times a week. Consuming it will support the weight loss process.
Omega 3!
Omega 3 fatty acid is very effective in eliminating the thickening around the waist and supporting fat burning. Remember that people who regularly consume fish, which is the best source of Omega 3, lose weight more easily and have better cardiovascular health. Walnuts are another food rich in omega 3. You can consume walnuts in your snacks or add them to your salads.
Choose your snacks correctly!
Detaching from social life neither during nor after the diet process will disrupt this process. . The harsh limits you set for yourself will lead you to make more mistakes. You can chart a better path to this process by checking the snacks that accompany you on birthdays, during movie sessions, at special occasion meals, in short, in your social life. You don't have to leave your social life just because you need to lose weight, you can use healthy recipes that are lower in calories.
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You can consider alternatives such as a whole grain cheese pastry, fruit chips obtained by thinly slicing fruits and baking them, desserts made with dried fruits, and drinks prepared with milk/yoghurt.
Take advantage of herbal teas!
Some herbal teas support acceleration of metabolism and fat burning. Green tea and white tea are especially effective in accelerating your metabolism and have a very high antioxidant capacity.
Bloating and gas problems are among the problems we frequently encounter during the diet process. Fennel tea is very effective in this regard.
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It takes its place in nutrition programs as indispensable options for weight control. You can enjoy it with fruits or nuts during your snacks. The point to be considered is not to consume more than two cups a day. Excessive consumption causes water retention in the body, leading to swelling.
Plate size is effective in portion size!
An important point in portion control. Reducing the size of your plates will help you in the weight loss process. More on a small plate While the same amount of seemingly delicious food will satisfy your eyes, on a large plate it will not satisfy your eyes and will cause you to consume more. Therefore, it would be the right decision to reduce the size of your plates along with the portions.
8-10 glasses of water a day!
Water is necessary for all metabolic events that occur in our body. The best way to get rid of excess water retained by the body is water consumption. A very common problem is that I forget to drink water. Your job will be much easier if you fill your favorite bottle or half-liter plastic bottle with your water and keep it in sight. It will motivate you to set daily water drinking goals for yourself and help you reach the required amount. If you do not like drinking water, you can benefit from foods that enhance the aroma of water, such as mint and cinnamon.
Do physical activity!
The higher the calories consumed compared to the calories consumed, the easier it is to lose weight. You can take 30-40 minutes of daily moderate-paced walks, and in weather that is impossible to go out, you can do exercises with simple movements at home.
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150 min/week moderate-paced walks support the diet process very well and make you feel better.
Sleep regularly!
Regular sleep has a great effect on weight control. According to the data of many studies, the importance of regular sleep hours is emphasized both in regulating the metabolic rate and in controlling the amount of food consumed.
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Getting 6-8 hours of quality sleep daily will positively affect the diet process.
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