As soon as summer comes, the weight problem becomes more annoying, but the main thing is that it does not reach the point where it threatens our health. Diet, that is, healthy eating, has no summer or winter. It is essential to always take good care of our body.
Weight problem is a situation that threatens our body and soul. Setting out with a sensitive and determined road map in this regard will bring permanent success.
So, is it so difficult to eat healthy and enjoy delicious foods? Of course not, the important thing is that your perspective changes!
Come on, get ready for change in 10 steps!
Know yourself first
A healthy nutrition program It depends on many factors such as age, gender, metabolic factors and blood tests. First of all, get a detailed analysis and in case of a health problem, be sure to get support from a doctor. Vitamin and mineral deficiencies make it difficult to lose weight, and it should be supplemented when necessary.
Set your goal correctly and realistically.
Ideal weight loss varies between 2-6 kg per month. . Individual differences may change the response to diet. Never give up, you will win eventually. Learning how to eat healthy with correct, permanent and sustainable methods should be the main goal. In this process, you should plan your way to your goal step by step and work patiently, determinedly and never in a hurry. Let your nutrition plan, meal numbers and content be completely personalized for you!
Start the day strong with breakfast
(A different experience for breakfast with smoothies will be good for you)
When you think of breakfast, you may usually think of the classic breakfast. But what matters is what you want and expect from breakfast. If you are someone who does not like breakfast, even milk + fruit + almonds is a breakfast for you. A delicious solution for those who don't have time for a cheese + smoked turkey sandwich. Whatever you do, be sure to think about your body!
Surprise your body! For example ; Take care of yourself with a smoothie made with kefir, raspberry, oats and chia!
Don't think of losing weight without drinking water.
Drinking water is a must for a healthy and fit body. Throwing away metabolic waste Transporting the nutrients to the tissues is only possible by drinking enough water. Don't forget our basic rule is to drink 30-35 ml of water per kilogram of weight! Sip by sip, the water you drink before and between meals is better used in your body. Be careful not to drink water with meals.
Eat with a low glycemic index! Always stay FULL!
The glycemic index can be defined as the rate at which a food raises blood sugar. Foods that increase blood sugar quickly trigger the secretion of our hormone called insulin and sudden blood sugar changes occur. This both increases the risk of insulin resistance and diabetes and makes it easier to gain fat. It mixes quickly into the blood, has low fiber content; Limit consumption of foods such as white flour, sugar, pastries made with white flour, wafers, chocolate, corn syrup, fruit juice and soft drinks. Especially stay away from packaged ready-made foods! Consuming the fruit itself instead of its juice, consuming brown bread rich in pulp, whole wheat pasta or bulgur are important details for you to feel full and lose weight.
Good sleep saves life!
Circadian rhythm, sleep quality and duration are important for your health. Make sure to sleep regularly for 7 hours a day. Remember, sleeping less than 5.5 hours and more than 9 hours increases the risk of Type 2 diabetes! Considering that bowel movements are suppressed after 22.30 at night and the changes in hormone release, it is beneficial to stop eating. Of course, the person's working conditions and lifestyle should be taken into account in this regard. For example, a different plan should be considered for a person who works in shifts. For a quality sleep, hot milk, kiwi, banana, chamomile tea, walnuts, oats and cherries can be consumed. These foods increase the secretion of the sleep hormone, melatonin.
Probiotics and prebiotics are essential for your intestinal health!
Benign, beneficial bacteria in our intestines determine our health. Regular probiotic intake helps increase the number of cells in the intestine that support the immune system and increases insulin sensitivity. Thus, the risk of diabetes decreases. There are also studies that show that people who consume fermented products are less likely to have social anxiety and other mood disorders! Consume more probiotic foods such as kefir, yoghurt and ayran, which benefit both your soul and body! Feed your probiotic bacteria with prebiotic foods such as onion, garlic, banana, asparagus and oats!
Be careful about the fats you consume in your diet. Consume fat-burning fats!
The saying "söker" also applies to diet! Consume 3 portions of healthy fats as a snack every day in your nutrition program. Get nutrients such as vitamin E and magnesium and protect yourself from constipation! For example, to yourself ; You can prepare healthy and delicious snacks with 2 whole walnuts, 5 raw almonds, hazelnuts, 5 olives, 30 g avocado, 10 g pumpkin seeds, 1 teaspoon of olive oil or 1 teaspoon of sugar-free peanut butter.
Eat strong during the day and light at night!
Do not starve your body, which spends energy throughout the day, and make sure you give it enough energy. Choose light foods such as vegetables as much as possible for your dinner and consume it early in the morning. The distribution of your calories is very important for you. Keep your blood sugar balanced during sleep by adding a light snack at night, but make sure that you finish eating 2 hours before bedtime. You can lose weight by increasing the number and frequency of meals and distributing your calories wisely. Is it a hamburger menu that will make you hungry in 1 hour, or a delicious and satisfying menu like dry rice and tzatziki?
Extend your life with 150 minutes of exercise every day!
WHO A minimum of 150 minutes of exercise per week is recommended for our health. We know that the most important point in weight loss is energy balance. The increase in energy you spend will of course make it easier for you to lose weight and feel happier with increased serotonin
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