Nowadays, losing weight is quite confusing with the information pollution circulating around. People try many alternatives they hear about in order to lose weight quickly, and unfortunately, unconscious attempts lead to bad results. We will talk about 10 tips to pay attention to for a fast and healthy weight loss process. A slim and fit appearance is integrated not only with the food we eat but also with the lifestyle we create.
Breakfast
Breakfast is the first meal that we will re-trigger our metabolism after the last meal we have before going to bed in the evening. The first golden rule of losing weight in a healthy way is to have a good breakfast in the morning. During the period from evening to morning, metabolism makes all the nutrients taken during the day available to the body. The body needs new nutrients to provide energy again. Starting the day with breakfast increases concentration and efficiency of performance during the day. It provides appetite control until other meals. Thus, it reduces unnecessary calorie intake between meals. Quick snacks will not replace breakfast and will not have the same effect. It also causes the person to consume unnecessary calories during the day. A breakfast plate specifically prepared for the individual is the first step to be taken into consideration in order to lose weight in a healthy way.
Snacks
They are small meals containing appropriate nutrients to suppress hunger, varying the number according to the person, between the 3 main meals. The purpose of snacks is; It is to keep blood sugar balanced by delaying excessive hunger between main meals. It prevents uncontrolled eating for the next meal. In individuals who have snacks, their metabolism will be activated frequently, thus accelerating the slimming process. The foods consumed for snacks are of great importance. It is recommended to consume within 2 or 3 hours after main meals. Foods to be consumed should be rich in fiber, vitamins and minerals. It acts as a regulator for the intestinal system by prolonging the duration of satiety in the stomach. Portion control should be done well. Since it is considered a snack, it should not be at the standard of a main meal. Snacks that may vary between 100-200 calories It should consist of idiots. Snacks should be varied according to the person and the day to ensure variety. Dried fruits, nuts, whole grain and grain biscuit derivatives, light yoghurt and dairy products are healthy alternatives that can be preferred by controlling portions.
The importance of regular sleep
People who do not sleep until late at night eat dinner. Then, as the time gets longer, they get hungry and need to eat. People who do not regulate their bedtime consume high-calorie foods close to sleep, causing fat storage in the body. There are some hormones secreted by the body during sleep. These hormones have an antioxidant effect on the body, a strengthening effect on the immune system, and a balancing effect on blood sugar. Irregular sleep hours cause these hormones to fail to function.
Amount of water consumed during the day
Water is an essential liquid, consuming 2-2.5 liters daily for a healthy life. During the weight loss process, it is important not only to eat foods but also to do things that will increase the performance of your metabolism. Drinking enough water daily helps burn fat by increasing the metabolic rate. It provides oxygen release to tissues. Just as too much of anything will be harmful, the amount of water consumed in excess will not be beneficial. It can cause serious health problems. It may even lead to poisoning. Consuming the recommended amount of water for the functioning of the kidneys, regulating the digestive system, absorbing nutrients, balancing body temperature, removing toxins from the body, and regulating bowel movements is of great importance not only for losing weight but also for health.
Daily physical activity level
Regular exercises performed 3-4 times a week for half an hour provide weight control by preserving body muscle mass. Individuals who do not have time to exercise or do sports can increase their physical activity levels by making their daily activities more active. For example, using the stairs instead of the elevator, getting off one stop before your destination, using a bicycle instead of a car if possible, doing gardening, accompanying children's activities can create simple but effective results in daily life. A variety of regional problem solving Multiple movements are also available. Reverse crunch, supported crunch exercises, belly dance for the belly and abdominal area; For the hip and hip area, bicycle exercises, hip lifts, plank, leg drops, dumbbell squats, chair pose, flutter kicks exercises are recommended.
Daily calorie intake and the importance of a food diary
In order for weight loss to occur, the daily calorie intake must be less than the calorie expenditure. It is recommended that the person keep a daily food consumption record to be able to detect and control these amounts. It allows you to clearly see the mistakes made and the lack or excess of nutritional distribution in meals. This habit allows you to be conscious while continuing the process and increases your motivation. The amount of calories consumed daily cannot be generalized and tied to a standard. Because not every person's metabolic rate, daily activity level, and general health condition are the same. For this reason, the amount of calories taken should be adjusted individually.
The importance of a protein-based diet by eliminating simple sugar
Carbohydrates are a source of energy for the body. It is divided into two: simple and complex. Fruit sugar, tea sugar, honey, sugars found in jam, ready-made fruit juices and acidic drinks are simple sugars. These sugars are immediately absorbed from the intestines and mix with the blood, and they do not play a role in meeting the body's energy needs. They are called empty energy sources. For this reason, it should not be preferred in daily consumed foods. Protein requirement increases in all physical activities due to the preservation of bone density, delay of the aging process, and increase in strength and muscle capacity. Because muscles are nourished by protein. As activities increase and a person's mass changes, protein requirements will also vary. Protein ensures cell repair and renewal and strengthens the immune system. For these reasons, we should take care to increase protein intake by reducing the simple sugars we consume with food.
The amount of calories taken during the day
The amount of calories taken with daily foods is a factor that directly affects the slimming process. The amount of energy distributed in a balanced manner throughout the individual's process It will accompany weight loss and accelerate weight loss depending on physical activity status.
Stress
The weight loss process also affects the individual psychologically. Periodic rapid and slow weight losses can demoralize a person and reduce motivation. A new diet or exercise program may increase a person's curiosity and cause them to weigh themselves multiple times every day. A person may become stressed by comparing himself with others who have lost a lot of weight in the same period of time. What is important in this regard is to create awareness that each individual can lose different weights at different times. If various previous obsessions, social pressure, and fear of returning to the old weight cause too much stress for the individual, psychological support can be received during the diet process.
Ways to cope with the sweet tooth that occurs
From time to time during the diet, it may occur due to previous habits. Sweet cravings may occur. While you can try healthy snacks that will suppress your sweet tooth, it will also be useful to take your mind off this situation. Foods that can be used in sweet cravings: It can be 2 squares of dark chocolate, sweet potatoes, almonds, cinnamon, probiotic products, and sugar-free and flour-free cookie snacks that you can prepare yourself. Dates, fruits and nuts are also among the options. Apart from these, you can also manage to remove this thought from your mind. A warm shower, moderate exercise, listening to music, doing another job or hobby, distracting yourself by watching a TV series or movie you like, reducing stress, and chewing gum during an attack will be effective.
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