1. Do not start the day without breakfast
It is known that the incidence of obesity is higher in people who do not have a breakfast habit. After a night's fasting, breakfast replenishes the glycogen stores in the muscles and allows you to be active. Breakfast helps control the feeling of hunger and food choices that will occur later in the day. For example, it has been observed that individuals who have a breakfast habit have a habit of consuming vegetables and fruits.
2. Make time for the kitchen, prepare your own meals
Food and beverages consumed outside the home generally have high energy values. Side dishes and salads served with main dishes and various sauces used also increase energy intake. It is completely under your control to determine the fat or salt content of the food you prepare at home and control the portion. Methods used in the preparation and cooking of food consumed outside generally increase the energy or salt content. In your own kitchen, you can also choose cooking methods such as steaming and boiling.
3. Eat your meals slowly, chew abundantly
Digestion of food begins in the mouth, continues in the stomach and ends in the small intestine. Some hormones released during digestion play a role in creating the feeling of fullness by ensuring communication between the digestive tract and the brain. If you are eating fast, you can finish what is on your plate and move on to the second plate before the fullness signals reach the brain. Most research recommends extending the meal time to at least 20 minutes in order for satiety signals to reach the brain.
4. Get help from snacks
Intense work or school life can sometimes cause skipping meals. In addition to getting the energy and nutrients we need daily, we also need to distribute them appropriately across meals throughout the day. Spreading your energy intake evenly across meals helps you control your weight and keeps your blood sugar under control. You can distribute the portions evenly, especially at lunch and dinner.
5. Try to be active for at least 30 minutes every day
Being active for at least 30 minutes every day, at a normal pace, will help you maintain and reduce your weight. It's happening. Activity supports weight control by helping energy expenditure, appetite control and revitalization of metabolism. If you have a busy work schedule, you can use your lunch breaks to take a walk whenever possible.
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