In fact, in order to lose weight, it is necessary to make a difference between the energy taken and the energy spent. So, if the energy you need to consume, including your daily energy expenditure, is 2500 calories, you can lose weight with a 1500-calorie nutrition program. For 1 gram of tissue loss, 7 calories of energy must be spent. If we divide the energy difference of 1000 cal by 7 cal, you will lose approximately 143 grams of weight per day. The difference between the energy you take in and the energy you spend is created in two ways. You either limit your energy intake by consuming less food, or you increase the energy you spend, that is, your activity. Apart from these calculations, how can we lose weight without a regular and strict diet? Here are 10 more facts for you…
1. You can choose the stairs instead of the elevator to increase your daily activity. You can park your car 5 minutes further from your home or workplace, or get off one stop earlier. You can spend some more time on household chores. You can dance for 10 minutes in the evening to improve your morale.
2. You can prevent your blood sugar from falling by not extending your meal interval beyond 3 hours. Low blood sugar means that your insulin hormone takes the sugar in the blood and stores it in your abdominal area as fat.
3. Instead of eating fruit alone for snacks, you can choose bran, rye and oat bread derivatives that will make you feel full for longer.
4. By consuming half of what you currently eat, you can get fewer calories without making any changes in your diet.
5. You can pay attention to the protein ratio of your diet and the quality of the protein sources you consume. Protein accelerates metabolism. It is important for your metabolic rate that 15% of the energy taken in a balanced nutrition program comes from protein and that this protein includes quality protein such as meat, fish and eggs.
6. Constipation causes your metabolic rate to slow down, thus causing you to lose weight more slowly. Therefore, in order to take the necessary precautions, you should consider consuming legumes twice a week, daily probiotic yoghurt, vegetables and salad.
7. Consuming 2 liters of water a day helps you lose weight by preventing constipation, reducing the burden on the liver, increasing edema in your body.
8. Keep the temperature of your room below 18 degrees while sleeping Not wearing it causes your body to spend more energy to maintain its heat balance.
9. Yogurt consumed before going to bed in the evening increases your fat burning due to the calcium it contains. If you add some red hot pepper to it, your metabolism will accelerate and you will not have constipation problems.
10. 8 hours of quality sleep a day allows your body to recharge. Being more energetic and fit helps increase your activity during the day.
Read: 0
