Obesity is a disease that is most common in our age and brings with it many health problems if left untreated. Weight gain and weight loss processes come to the agenda from time to time in everyone's life.
If the calories you take in daily are more than the calories you spend, you will start to gain weight. When you reverse this balance, that is, if you keep the calories you spend more than the calories you take in with food, you will enter the process of losing weight.
The amount of calories each individual should consume daily is different, and therefore each individual should implement a special nutrition program. The ideal weight and ideal fat weight should be calculated according to the person's age and height.
In order to achieve the determined goal, a person must give himself time and be patient. It is very likely that rapid weight loss in a short time will be regained later. For this reason, the weight loss process should be spread over time and the weight lost should be ensured to be permanent. Even if the weight loss process is over and the desired goal has been achieved, the person must have learned adequate and balanced nutrition as a result of this process and made this a lifestyle.
You know your own body and metabolism best. You can best keep track of what is good for your body and what is not. Therefore, for a healthy life, know your body well and listen. You can follow the suggestions below to manage your weight correctly:
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Make sure you have 3 main meals every day. Breakfast is the most important meal, it prepares you for the day. Breakfast has a great impact on controlling appetite during the day. Therefore, starting the day with a rich breakfast will be of great benefit in maintaining your weight control.
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Pay attention to nutritional diversity in your meals. Consuming each food group in the right amounts ensures an adequate and balanced diet.
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Make sure to drink 2-2.5 liters of water every day. Water accelerates your metabolism and supports the healthy functioning of your intestines and all other organs.
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Make snacks according to your needs during the day. So that you don't start your main meals with an uncontrolled appetite. It will work and you will keep your blood sugar balanced. Choose healthy snacks for your snacks. For example; Fresh and dried fruits, healthy drinks such as milk-ayran-kefir, and nuts such as walnuts-almonds-hazelnuts are good healthy snack options.
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Slow down your eating speed. 15 minutes after you start eating, satiety signals begin to go to the brain. When you keep your eating time longer than this, you will realize that you are full, so you will eat less. You can extend this time by chewing the bites a lot.
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Make sure to make room for physical activity in your life. Walking outdoors will be good for you psychologically and will help you control your weight. Exercising for 30-45 minutes every day or an average of 1 hour 3-4 days a week will be sufficient.
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Do not avoid pre-packaged foods and fast food foods as much as possible, which contain a lot of additives and sugar. Try to consume less. Instead, turn to home-cooked meals and foods with more natural ingredients.
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Reduce your alcohol consumption. The energy provided by alcohol is even higher than fat. 1 gram provides 9 kcal of energy. For this reason, limiting your alcohol consumption will have a positive effect on your weight control.
Learning healthy nutrition, making adequate and balanced nutrition a lifestyle, and learning to balance your food consumption instead of living with prohibitions is a way of learning. You can get help from a dietician. Thus, with a nutrition plan prepared specifically for you, you will meet all your needs and thus increase your quality of life.
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