Although losing weight in a healthy way is not the easiest form of weight loss, it is a major lifestyle change that will not cause you to have weight problems again for the rest of your life. As summer
is coming, we recommend that you set out to lose weight in a healthy way
rather than just losing weight or losing weight too quickly. Healthy nutrition is achieved through natural nutrition and exercise.
Healthy diet = Natural foods + Regular exercise
I do not believe in the benefit of losing weight through sudden calorie restriction. After a while, you begin to experience overeating problems due to hunger and deprivation. Even if you endure this process
, the body begins to store the limited foods you eat as fat because it is in a famine, and it is difficult to burn the stored fat. As a result, you gain weight or store fat while losing weight. This is a sensitive point and I recommend you pay attention to it. Healthy nutrition and exercise is a program that everyone can implement. Let's examine the nutritional recommendations and exercise plan
that you can adapt to your life without much
difficulty:
A balanced nutrition plan consisting of low glycemic index carbohydrates, healthy fats, fruits, vegetables and lean
protein:
/> 1) Don't cut out carbohydrates. Because carbohydrates play an important
role in the rapid functioning of the body. Choose carbohydrates with low glycemic index, such as whole grain breads, quinoa, bulgur, legumes, soybeans, whole wheat pasta.
2) Do not exclude unsaturated fats from your diet. Since it contains the word "fat", it is thought that unsaturated
fats also cause fat storage. Studies have shown that the unsaturated fats found naturally in salmon, olive oil,
hazelnut oil, avocados and hazelnuts slim the waist circumference.
3) Be careful to consume fruits and vegetables in season. Try to consume vegetables
at every meal. Vegetables contain high amounts of fiber and prolong satiety. By freezing fruits,
you can make refreshing drinks for the summer or sorbet as an ice cream alternative.
4) Consume enough lean protein to maintain the metabolic rate (turkey and chicken
breast, tuna, fat-free cheeses, steak etc.)
5) Gut Drink at least 8 glasses of water. You can feel full with less food by drinking 1 glass of water before, during and after each meal. Water also removes toxins from the body and beautifies the skin.
6) Instead of 3 small or 3 large meals, consume 6 medium-sized meals every 3-4 hours. Eating every 3-4 hours
accelerates your metabolism and fat burning. Consume lean protein, vegetables, low glycemic index carbohydrates and fruit together at every meal. 7) Avoid consuming saturated fat, refined sugar and salt. These are foods that cause you to gain weight
and expand your waist circumference. It is found in high amounts in chips, sugar biscuits and candies. 8) Weight loss is affected by 80% of your diet and 20% of your movement. You cannot expect to lose weight by eating unhealthy and irregular foods and living in the gym. Sample exercise plan and
tips:
9) Exercise 30-40 minutes, 4-6 days a week.
I am sharing a sample cardio exercise list. You can vary it according to your needs.
Monday: Arm and abdominal endurance exercise
Tuesday: Treadmill (1 hour)
Wednesday: Yoga
Thursday: 30 minutes running + 30 minutes pilates
Friday: Rest
Saturday: Treadmill (1 hour)
Sunday: 30 minutes cycling
Do not exercise the same muscle group for more than 2 days.
It takes 48 hours for the muscles to recover. Resting your muscles sufficiently before working out again prevents injuries and muscle pain. Stretching before and after exercise prevents muscle stiffness.
Do not forget to eat 30-60 minutes before and after exercise.
These meals should contain low glycemic index carbohydrates, lean protein and healthy fats.
Getting enough energy before exercise increases your performance and accelerates fat loss.
It has been observed that the metabolism of people who eat after exercise stays higher for a longer time
than those who do not. If you eat within the first hour after exercise, you will burn more fat.
10) Have a reward day 1 day a week. This is optional. Letting yourself go once in a while will motivate you to continue your healthy eating and exercise goals.
1 day a week, that You can consume one food item per week, without overdoing it. It is important to be
moderate. The purpose of this day is not to gain the weight you lost during the week, but to reward yourself for eating healthy for a week.
11) Stay motivated! You can create a motivation wall in your room. Doing a team sport
or going for a walk with a friend can also help
maintain your motivation.
Devote yourself to it, stay focused and be determined to achieve your goal. With a nutrition plan and the right exercise, you can open a healthy door to summer. As I said at the beginning, the important thing is not to lose weight or lose weight quickly, but to lose weight in a healthy way.
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