EATING TOO RESTRICTED
One of the most common mistakes made by individuals who want to lose weight is eating a very limited diet. Although this method may make you lose weight in the first period, you will stop losing weight after a short time. It is inevitable for an individual who finds himself unable to lose weight in this program, which already has very limited diet content, to abandon his diet completely. This will cause you to gain back more of the lost weight quickly. In addition to the damage caused to the body by losing and regaining weight, vitamin and mineral losses will also occur as a result of long-term restricted nutrition. As a result of these losses, hair loss, nail breakage, weakness, forgetfulness, etc. symptoms may be observed. Even though this method has become popular, it does more harm than good to the individual.
THINKING THAT HE CAN EAT EVERYTHING BY calculating the amount of calories
Every individual needs energy to continue his life, this energy depends on the person's age and gender. height etc. It is affected by many factors. However, it may not always be possible for individuals who want to lose weight to lose weight by simply calculating the amount of calories they need to consume daily. The reason for this is that we should not look at foods only as calories. Foods with a high glycemic index can cause fatness by rapidly increasing blood sugar. However, it can be the biggest supporter of your weight loss with the healthy fats, vitamins and minerals found in another food with the same calories. In short, an individual who gains weight with a 1500-calorie diet consisting of simple sugar, pastries and chocolate can lose weight with an adequate and balanced 1500-calorie diet. Therefore, not only the calorie count but also the content of the diet is very important.
THINKING THAT FOODS CONSIDERED TO BE HEALTHY CAN BE CONSUMED UNLIMITED
The nutrition program of a healthy individual includes milk - dairy products, meat, eggs, legumes, vegetables - fruits and grain groups. If these foods are consumed more than necessary, it is inevitable that they will be stored as fat in the body. We encounter this situation most frequently in fruit consumption, which can be consumed uncontrollably due to its high vitamin content. The idea of \u200b\u200bis widespread. Excessive consumption of fruit, like any other food, will cause body fat and will negatively affect your weight loss. Therefore, portion control should be ensured for each food.
ONE TYPE OF DIETS
It is obvious that monotype diets, which have been very fashionable lately, are not the right choice for weight loss. They invite disease by taking very limited vitamins and minerals. Consumption of colorful fruits and vegetables is recommended to protect against diseases, especially during seasonal transitions. (Purple colored fruits with their strong antioxidant capacity, yellow-orange vegetables and fruits with their vitamin A content, red vegetables with their lycopene content, etc.) In addition, they are protected from many diseases and cancer. Color diversity is also important for protection. Apple diet, pumpkin diet, spinach diet etc. Diets containing a single type of food, such as diets containing only one type of food, are not recommended because they are not sustainable and healthy. It has also been observed that individuals who follow such diets later develop an aversion to that food and completely eliminate that food from their normal lives. WAITING
In order for weight loss to continue in a healthy way, the underlying problems must be solved. Chief among these are problems such as constipation and low or high levels of some blood values. Constipation problems are caused by the lack of fiber, water and fat content in the nutrition program. It should be tried to be corrected by giving adequate amounts of food and adding foods with high probiotic-prebiotic content to the nutritional pattern, and it should also be supported by walking. In cases where the person is insufficient, the regulation of the intestinal flora can be supported with appropriate probiotic supplements... In addition, vitamin D deficiency is especially observed in our country. In this case, the person should benefit from sunlight at the right time and in the right way, and if insufficient, he should consult a doctor. At the same time, imbalances in blood findings should be resolved with the multidisciplinary work of the doctor and dietician.
WANT TO LOSE WEIGHT FAST
While obesity has increased rapidly in Turkey compared to previous years, individuals who want to lose weight think about the solution to lose weight the fastest. However, when we look at obese individuals, it is generally observed that the weight is gained slowly, over months and years. Just as the weight gained was gained slowly, it is expected to lose it at the same rate. However, the weight lost in this way will be permanent. Excess weight lost quickly in a very short time is bound to be regained at the same speed. In addition, the expectation of losing weight above normal will psychologically wear out the individual in this long and demanding process. Avoiding these behaviors and not giving up is the only right way that will lead you to the result.
THE IDEA OF LOOSING WEIGHT JUST BY DOING SPORTS
Nutrition and sports should not be separated from each other, especially for individuals who want to lose weight, this becomes much more important. Weight loss is below expectations, especially in individuals who do not pay attention to their nutrition and only do sports, because 70% of weight loss depends on nutrition and 30% depends on sports. As can be seen, nutrition has a large share in weight loss. Paying attention to our diet instead of just doing sports will accelerate your weight loss process much faster.
DIETING WITH OTHERS' PROGRAMS - NOT GETTING SUPPORT FROM AN EXPERT
- Nutrition programs are created based on a person's energy needs, diseases, preferences and many other factors. Therefore, the program varies from person to person. Using the same program on different individuals will create problems in many respects and will cause the person to not be able to maintain this program and lose weight. The main ones are that while the same program may help one individual lose weight, it may cause another individual to gain weight due to taking in too much energy. The content of the diet program may include foods that the person will not consume, and there may be differences in feeding times between individuals. Additionally, the foods added/removed will vary depending on the person's diseases or allergies. For this reason, the nutrition program should be prepared completely individually for sustainability and compatibility.
Read: 0
