Adopting a healthy lifestyle helps you get rid of your excess weight and also helps you maintain the healthy body weight you have reached...
Here are the tips to lose/maintain weight:
Be sure to have breakfast!
When we look at the results of scientific studies, people who do not eat breakfast have more weight problems. Staying hungry all night and then skipping meals will cause you to eat more throughout the day. So be sure to choose an option that suits you.
Tip:
Take a small sandwich with you when you leave the house, or drink a glass of milk on the way and Eat a fruit, do you have plenty of time? Invite your loved ones to breakfast and enjoy!
Determine your snack needs!
If you don't have the habit, you don't have to have a snack. Need for snacks; It is determined according to individual habits and hunger and satiety status. If being hungry for a long time triggers eating attacks, consuming snacks may make it easier for you to lose weight.
Tip:
Keep a nutrition diary. Keep track of when you feel hungry most during the day and add a snack there to consume less food at the next meal.
Focus on nutritional diversity.
While meeting your daily energy needs, the way to ensure that the foods you choose contain enough carbohydrates, proteins, fats, vitamins and minerals is to include different food groups (vegetables). -fruits, whole grains, low-fat or fat-free milk/dairy products, lean meat, chicken, fish, seafood, etc.) in sufficient and balanced amounts.
Tip point:
Foods in different colors contain different vitamins. Create your plate with rainbow colors.
Reduce calories from sugar, salt and saturated fat.
Limit the consumption of these foods that harm your body the most. Develop healthy and delicious recipes.
Tip:
Prepare your own 'healthy' drinks at home without adding sugar, do not add salt without tasting the food, avoid salt and fatty foods. Try spices instead of sauces.
Healthy drinks
It is important to consume the fluid your body needs during the weight loss process.
You should drink plenty of water and remember that popular sugary drinks contain high calories. If you choose these drinks, you should give up other foods during the day to lose weight or maintain a healthy weight.
Tip:
Tea, herbal teas, coffee, You can choose non-calorie or low-calorie drinks such as mineral water and ayran. If you drink alcohol, you should pay attention to the amount. Be careful not to exceed 1 glass/glass of alcohol for women and 2 glasses/glass for men.
Exercise regularly.
Exercising helps control weight. It protects you from diabetes, cardiovascular diseases and some cancers. It improves blood sugar regulation if you have diabetes. In other words, it improves your quality of life.
Tip:
You can park your car further away and walk more, use the stairs instead of the elevator, go for short walks during lunch breaks, do gardening. You can engage in exercise, turn on music and dance at home, and increase the time you spend with your active friends.
Do not go to invitations hungry.
Staying hungry for a long time can cause your blood sugar to drop too much and cause a It may cause you to consume too much food at the next meal! Therefore, you should not skip meals in order not to miss the invitation too much.
Tip:
If you are going to a party in the evening, you should consume the amounts (that is, calories) in the main and snack meals instead of going hungry at noon. ) and make up for the evening.
Support others to eat healthy.
By eating healthy at home, school and work, you can motivate the people around you and make the right choices together. You can make your nutrition program more sustainable by doing this.
Tip:
You can try new recipes with your friends, discover restaurants that serve good food, and participate in walking tours on the weekends, so that you can have a fun time. You can spend time and motivate each other.
Adopt the right eating habits as soon as possible and maintain them for a lifetime!
Healthy nutrition everyone It is common for. You don't need magic foods to lose weight or maintain your ideal body weight. If you do not have a metabolic problem, you reduce the total calories you consume during the day and increase the calories you spend, that is, the movement, you will start to lose weight.
Tip:
Eating too much of a healthy food. Since it will cause weight gain, you should first pay attention to portion control. You can put as much food as you want on your plate and put the rest out of your sight.
Read: 0
