If you think you are on a diet and do not see the change you want on the scale as a result, there is a problem somewhere! It is time to reconsider some points. Let's see what questions we need to answer to find these points?
1) Do you keep track of the foods you eat?
Individuals who keep a diary of the foods they eat during the day or photograph them can more easily track the foods they eat and their escapades. They see more clearly. When this is the case, they take control earlier. That's why the first rule is to keep a nutrition diary!
2)Do you consume enough protein?
During the diet process, we both increase the speed of our metabolism and prevent possible muscle loss. It is very important to get the protein we need! So, what is the daily requirement of proteins that help accelerate fat burning with the thermic effect they create in our body? If you are an adult and do not have a condition that requires accompanying protein restriction, taking 0.8 - 1 g/day will be sufficient. Additionally, if you do sports, you need to increase these figures according to the intensity of the sport you do.
3) Is your calorie intake high?
We may unknowingly increase the calories of the food we eat or consume more than necessary, thinking that it contains fewer calories. This is where calorie counters come to our rescue. This does not mean that we will calculate the calories of everything we eat. Even if you do this on some days for the first few weeks, it will be enough. Because over time, you will have an idea about foods and their calorie values.
4)Do you consume all the foods?
The amount of foods we eat Their quality is just as important! Remember, the more we stay away from processed foods and eat a natural and diverse diet, the more our weight loss process will proceed as it should.
5)Do you do enough exercise?
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Cardiovascular exercises (running-cycling-swimming), also known as cardio or aerobic, help melt fat, especially in the abdominal area. These exercises, which we will do at least 3-4 days a week, are the key to a fit body. Note that it is one of the most important foods.
6)Do you consume too much sugary drinks?
It is usually an important part of people's calorie intake. Sugary drinks that make up the portion! For example, many of us talk about coffee, but we ignore the calories in concepts such as cream and syrup. Then you realize that those beautiful cups of coffee turned into beautiful kilos that needed to be lost. Not to mention sodas and fruit juices, we no longer know how much sugar they contain. But we have no intention of giving up.
7)Do you get quality sleep?
Sleep is important for our mental and physical health as well as our weight. is also one of the important factors. Additionally, studies show that adults who do not sleep well have a 55% higher risk of becoming obese, and children have an 89% higher risk of becoming obese.
8)Are you consuming enough water?
Unfortunately, when we don't get enough water, our metabolism doesn't work properly and we gain that troublesome weight we don't want. It doesn't go like that. That's why we drink 30 ml of water per kg every day, which will speed up our metabolism, facilitate fat burning, and positively affect our skin health.
Alcoholic beverages are generally high in calories and cause excessive edema accumulation in our body. That's why we, dietitians, do not like alcohol much during the diet process, but we teach you how to balance its consumption. Let's get to the key points; The most important rule after drinking alcohol is to consume plenty of water and exercise. Other things we should pay attention to when consuming alcohol are not taking extra corn and chips and reducing our carbohydrate intake during the day.
10) Do you set realistic goals for yourself?
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One of the mistakes we make during the weight loss period is to set ourselves high targets to begin with and expect them to come true in a short time. But remember, losing weight is a process that requires time and patience. The main thing is that we make some healthy points a habit during this period.
11)E Do you have any accompanying health problems?
Unfortunately, if we have conditions such as hypothyroidism, PCOS (polycystic ovary), insulin resistance, our weight loss rate slows down a bit.
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