As summer begins to arrive, the feeling that we need to take better care of our bodies begins to emerge again in most of us. However, this is an issue that we need to pay attention to not only as we enter the summer, but also 365 days a year, and it has some very simple points. If we look at these;
*Do not skip meals and definitely start the day with breakfast. If possible, have breakfast within the first hour of waking up. When you skip breakfast, your daily energy decreases, which paves the way for you to choose foods with higher calories at other meals. Have your meals regularly, every 2.5-3 hours. Remember that long periods of hunger cause your sweet cravings to increase.
*Pay attention to the content of your meals. Half of your plate should be covered with vegetables/salad, and the other half should be covered with grains (such as bread, soup, bulgur pilaf, whole wheat pasta) and meat, chicken, fish or dairy products. When this balance is not achieved, your blood sugar drops, you feel hungry sooner, and you constantly binge without realizing it. If you are not a vegetarian, be sure to consume red meat 1-2 times a week, legumes once, and white meat on the other days.
*Consume 2-3 liters of water a day. Don't wait until you're thirsty to consume water. Be sure to start the day with a glass of warm water. This does not burn fat, but it activates the digestive system and helps control weight. Beverages such as tea, coffee and fruit juices do not replace water; your priority should always be water. In those who drink less water, bowel movements slow down, fatigue, distraction, and memory disorders may occur; In those who drink excessive water, the sodium level in the blood decreases and serious physical problems begin.
*Be careful of small escapes. Nuts, delicatessen products (such as salami, sausage), ready-made foods (such as chips, biscuits), pastries (such as cakes, pastries) are foods with high fat and carbohydrate content. If they are not consumed in moderation, they can easily cause weight gain. For example, 10 almonds, which seem very innocent, are 100 kcal. Never say that nothing can happen from a bite, remember that drop by drop becomes a lake.
* Consume your meal in heavy and small bites. Everyone knows that the time required for the satiety signal to reach the brain is 20 minutes. It's a known fact. Reduce your plate size and make it a habit to put down your fork and spoon after each bite.
*Do not add extra salt to your meals. Excessive salt consumption causes water retention in the body, paves the way for the feeling of gaining weight, and most importantly, increases cardiovascular diseases. A regular sleep of 6-8 hours a day is very important. Try to sleep in the same time zones as much as possible. Sleeping less increases the hunger hormone, resulting in more time to eat, and these snacks usually consist of foods with high calorie content. In addition, insufficient sleep causes fatigue and therefore sufficient physical activity cannot be done.
*Speaking of physical activity, the benefits of physical activity on mental and physical health are beginning to be better understood. It has a very important place not only in weight control but also in reducing health problems such as blood pressure and sugar. The most appropriate physical activity should be selected and repeated at regular intervals, taking into account age, gender, working conditions and health problems. Even if you are someone who works at a very busy pace, you can create physical activity areas for yourself by using the stairs, parking your car further away and taking short breaks.
*Another point is alcohol consumption. Even when you say you are a social consumer, you need to pay attention to your consumption frequency and amount. Excessive consumption will deteriorate blood values and cause weight gain. Pay attention to the type and amount of alcohol you consume and what you eat with it. Instead of high-fat appetizers, consume it with salad, meat products or a small amount of nuts, and be sure to drink plenty of water. As you can see, these are some points that are actually quite easy to implement. You can show the necessary care to your body and soul at any time, not just on some days of the year. You will see that this will change your quality of life in a very positive way.
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