Everyone's dream is to have a slim body and admire everyone, but while they want this, most people do not ask themselves some questions. If you think you have excess weight, I suggest you ask yourself the following questions before doing popular diets or trying to starve yourself.
-
Is it me or the people around me who are not happy with my weight? Am I psychologically ready to change my lifestyle?
Sometimes, even if you are happy with your weight, environmental pressure can stress you and you decide to change your lifestyle with just a moment's thought, but because you have not made this decision yourself. It is very difficult to continue. Because it is a way of life! When you start on this path, you will learn how to eat and how to have a better quality of life, and the most important point for this is to be determined.
-
What should be my ideal weight?
To calculate your ideal weight;
Men = (HEIGHT X HEIGHT) /p>
These procedures will be valid until the age of 30. After the age of 30, you will need to add 5 kilos for every 10 years.
-
In what range is my body mass index?
To calculate what your body mass index is;
BMI = WEIGHT (kg) / HEIGHT Having it increases your risk of getting chronic diseases.
-
Are there any problems with my blood tests?
If there are problems with your blood tests, start living a healthy life without wasting time. If you don't know, get help from a doctor and have your blood tests done. Increase your quality of life by adopting a healthy life, not by using popular diets, and at this point consult a dietitian.
-
Do I want to lose weight suddenly and gain it after a while while also encountering health problems when starting this path?
Your metabolism produces energy as you eat, and energy is spent through absorption and digestion after each meal we eat. It is important not to skip our meals. Especially not skipping our snacks is very important to control our appetite. Therefore, try to lose weight by starving yourself. It is quite wrong to ignore. It is also very common to think that eating bread will make you lose weight. If you do not eat bread and its derivatives, the weight you lose will come from muscle tissue or water. So, you are bound to gain the weight you lost in a short time. For this reason, it is important to start a conscious program that will be permanent in the long term and that you lose your weight from fat.
20 movements you should do if you have decided to lose weight:
-
First of all, just as you go to the dentist when you have a problem with your teeth, you should also consult a dietitian when you have nutritional problems. If you go to a dietician, your body analysis will be done and a nutrition program SPECIAL FOR YOU will be started. Not everyone likes the same food, or not everyone has to wake up and sleep at the same time. If YOU are different, if your lifestyle is different, why should your DIET be the same? Feel like you are special.
-
Your eating time should not be short. Our brain understands from the 20th minute that it is full, so eating slowly is very important.
-
Breakfast is the meal that gives us energy when we say hello to the day. We start working our metabolism with breakfast. Even if we wake up physically, biologically we wake up after having breakfast. For this reason, we should be careful to have at least one snack and have breakfast.
-
Water is our most important helper for metabolic events to occur in our body. Therefore, we should pay attention to our water consumption during the day. We should be careful to consume at least 2-2.5 liters of water a day. Contrary to popular belief, tea and coffee do not replace water. On the contrary, these drinks are diuretic, that is, they increase urine excretion, so we should increase our water intake when we consume tea and coffee.
-
You should give importance to physical activity. Even 30-minute walks every day will benefit your health and weight control.
-
You should be careful not to weigh yourself every day. It is impossible for your weight to change every day, this will only demoralize you. It will be sufficient for your dietician to examine your body analysis once a week.
-
You should be careful not to eat in front of the television. How much time do you eat while eating in front of the TV? You cannot realize that you are eating too much, and this causes you to eat too much without realizing it.
-
Constantly following the same diet will cause your body to stagnate after losing weight. For this reason, it is important to change your diet lists under the control of a dietician.
-
Light product does not mean that you can eat unlimited. It means the fat and sugar content is reduced. If consumed in excess, it may cause an increase in your weight without realizing it.
-
Milk and dairy products should be consumed. While it balances your blood sugar, it will also increase the speed of your fat burning with its calcium content. It is recommended to consume fat-free or half-fat from the age of 2.
-
Be careful about your fiber consumption. Fiber is beneficial for the digestive system, your blood sugar, and will keep you full.
-
Try not to consume alcohol, its caloric value is quite high, causing you to gain weight.
-
Reduce your stress. Stress will cause your cortisol hormone to be secreted more. Your cortisol hormone will cause weight gain, especially due to fat in the belly area.
-
Sleep regularly. Growth hormone is secreted during sleep, and there are studies showing that this hormone burns fat. It is important to sleep at least 7 hours a day.
Read: 0
