We are slowly bidding farewell to summer, coming to the end of our sea-sand-sun trio holidays, and welcoming the autumn season. With the arrival of autumn, the sun begins to show itself less. Changing weather conditions cause our mood to change. For most people, autumn is defined as the season of sadness, unhappiness and depression. The most harmless way to get through this period is to renew the body, to think that the sunny days are not over, but better days are starting, and that this season is a means to prepare for the winter season and get back in shape.
WEIGHT LOSSING EXACT TIME:
In the summer months or as summer approaches, there are many people who tend to go on crash diets to lose weight. When you type the words 'shock summer diet' into the search engine Google, you get 332,000 results in 0.35 seconds; when you just type the words 'summer diet', you get 1,230,000 results in as little as 0.27 seconds; when you type the words 'diet list', you get 332,000 results. Again, you will encounter 4,630,000 results in 0.27 seconds. How do you think it is possible to have the same nutritional needs, individual characteristics, and lifestyle as other individuals, even though the fingerprints of each finger are different, and to lose weight permanently with crash diets found on the internet?
These crash diets begin to show their negative effects in the autumn months. . These diets, which give the person false happiness by losing weight very quickly and in a short time at the beginning of the summer months, return as unhappiness and excess weight in the autumn. Because weight lost in a short time consists only of water and muscle loss. The important thing is to lose fat in real terms.
Many people who hear the word diet complete the rest of the sentence with the words starving, not eating, or going on deadly diets. But the word diet comes from the Greek word 'diaita' and means 'lifestyle'. So, the important thing is not to live with prohibitions, but to change your lifestyle. Because permanent and real fat loss is only possible in such a way. For this reason, autumn is the right time for overweight people to start losing weight.
This autumn LAST overweight SONIf you wish for spring, here are some golden suggestions for you:
-From the moment we open our eyes to a new day, the energy and needs of our body affect us physically and psychologically. When we open our eyes to the day, physical awakening occurs, but what is important is biological awakening. Just because you wake up doesn't mean your metabolism wakes up too. Breakfast is very important to provide energy and wake up your metabolism after being hungry all night. So eating breakfast is a way to speed up your metabolism. When you don't have breakfast, your metabolism slows down and this slowing down metabolism brings with it an increased appetite. With increased appetite, involuntary eating occurs throughout the day. For this reason, breakfast is very important for appetite control and acceleration of metabolism during the weight loss period.
-When there is plenty of sun, the secretion of serotonin, melatonin and adrenaline hormones is high. The release of these hormones, which make us feel more energetic and happy, decreases in autumn and winter. For this reason, we need to regulate our diet to increase these hormones during the winter season. Serotonin, also known as the happiness hormone, is a hormone that increases performance, provides vigor and gives happiness. Seratonin hormone is found more in vitamins B1 and B2. Foods that stimulate the production of the serotonin hormone by releasing endorphins in the body: Bulgur, chickpeas, milk and dairy products, chocolate, banana, turkey meat, red pepper, orange.
-Be careful of cheats that are low in calories but high in calories. Consuming high-calorie but small foods such as nuts such as hazelnuts and peanuts, delicatessen products such as salami, sausages and sausages, biscuits, cakes, cakes, ready-made foods with high fat content makes it difficult to lose weight. For example, there are 560 calories in 100 grams of pistachios, 584 calories in 100 grams of sunflower seeds, and 628 calories in 100 grams of hazelnuts.
- Studies show that 75% of the reason why most people eat more than normal is due to emotional hunger. Autumn is one of the seasons when emotional hunger exceeds normal. What we need in such times is foods high in water and fiber, beneficial compounds, and low in calories. 'B� I can almost hear you asking, "Is there such a food?" At this point, I must say that fruits and vegetables are foods worth a gift for us. Research has shown that individuals who consume two portions of fruits and vegetables throughout the day are 11% healthier than other individuals.
- Almost everyone who wants to lose weight first eliminates carbohydrate-containing foods from their meals. This is one of the biggest mistakes made. An individual who wants to have an adequate, balanced diet and stay full should obtain 50 - 60% of his daily energy from carbohydrates. Foods containing carbohydrates should be included in every meal. The important thing here is the accuracy of the chosen carbohydrate source. Carbohydrate sources containing fiber do not raise your blood sugar rapidly and do not cause fluctuations in your blood sugar. Therefore, you should choose complex carbohydrate sources. Whole wheat bread, whole wheat pasta, legumes, bulgur pilaf can be given as examples of complex carbohydrates.
- Is daily fluid need and water need the same thing? 'I drink a lot of tea and coffee. The sentence 'If I drink a glass or two of water is enough' has become a frequently heard sentence. However, it should be known that; Although drinks such as tea and coffee reduce fluid intake, they increase water need because they are diuretics. So, how much water should be drunk during the day? Consuming 2-3 liters of water a day will make it easier for individuals who are in the process of losing weight. When he drinks less water, he is afraid that he will not be able to meet his body's needs, and he keeps even a glass of water to himself, causing edema. Therefore, losing weight becomes difficult. Attention! If the color of your urine is yellow and dense, it means you are drinking less water.
-If you want not only to lose weight but also a healthy life, you should increase your physical activity while changing your lifestyle and regulating your nutrition. Increasing your physical activity will also increase your metabolic rate. Regular exercises that you do for 40 minutes 3-4 times a week, both physically; It will positively affect you both spiritually and spiritually.
AUTUMN TEA THAT ACCELERATES METABOLISM:
(9-10 tea glasses)
1 teaspoon of flavored mate tea
1 teaspoon of white tea
2 teaspoons of green tea
1 dry bay leaf
1 stick of cinnamon
5-6 cloves
1 teaspoon of ginger
1 lemon
p>It is brewed in approximately 1 liter of water. Bon appetit.
HAPPY DESSERT THAT ACCELERATES METABOLISM:
(4 portions, 1 portion = approximately 180 kcal)
5 Tablespoons of chia
250 ml semi-skimmed milk
4 dried figs
6 fresh coconut the size of sugar cubes
Fresh mint and dried coconut for decoration
Chia is added with milk and waited for them to swell. After the dried figs are softened in hot water, they are put through the food processor with shredded fresh coconuts. This mixture is mixed with chia swelled in milk. After it is placed in bowls, it is decorated with dried coconut and fresh mint. Bon appetit.
***Individuals with any disease should consult their doctor and dietician before applying the recipes.
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