With the warming of the weather and the approaching of the summer months, the methods of losing weight became the agenda again. Citizens who want to enter the summer with a fit and healthy body are investigating healthy weight loss techniques and what to do while losing weight. Losing weight is not at all difficult with regular exercise and a healthy diet plan. So how to lose weight? What to do to lose weight?
Overweight, which is the common problem of many people from every part of the society, from women to men, from young to old, was one of the most researched topics with the approach of summer. Although many people try to lose weight by starving, experts say this is a very wrong idea. Here are some things to do to lose weight and a few healthy weight loss suggestions …
What To Do To Lose Weight?
Experts say that skipping meals, which is one of the most common mistakes, increases weight gain and negatively affects weight loss, says that citizens apply a lot of wrong information about weight loss as if it were true. However, losing weight is not as difficult as it seems. It is not sincere to get rid of your excess weight with determination and determination by paying attention to a few tricks. Here are healthy weight loss techniques …
DO NOT SKIP MEALS: Experts say that skipping some meals, especially breakfast, is the biggest mistake for those who want to lose weight. Starting the day with a healthy and nutritious breakfast speeds up the metabolism and allows you to lose weight.
FOR BOL WATER: Always try to consume plenty of water during weight loss. Water has no calories. You can put some lemon juice and lemon slices in it, you can also add orange juice and cucumber slices. Water becomes a zero-calorie but pleasant drink. Inadequate water consumption also slows down our metabolism. Drinks such as tea and coffee that we drink during the day do not replace the water we need to consume daily. Therefore, attention should be paid to consuming 2 – 2.5 liters of water per day.
COFFEE AND GREEN TEA: Catechins, which are abundant in green tea, accelerate fat burning. Therefore, it is useful to drink a cup of green tea a day. Caffeine in coffee is a powerful metabolism activator just like catechins. The point that you should be careful about while consuming coffee is that instead of heavy cream coffee, preferably unsweetened and milk-free filter coffee.
START YOUR MEAL WITH A LIGHT SALAD: Since the salad consumed at first will create a fullness in the stomach, it will allow you to consume your main meal portion less. Therefore, eat the salad first.
TREAT YOUR LOCOMAS WELL: The chewing time of the bites you eat is also an important factor in fast weight loss. Chewing each bite at least 25-30 times prolongs your mealtime and limits food consumption.
LIGHTWEIGHT IN THE PROTEIN: As the number of proteins (meat, fish, chicken, dairy products) in your menu increases, it becomes easier to lose weight.
TAKE THE CANDY FROM YOUR LIFE: Do not add sugar to tea or coffee. Say “No” to sugary drinks. You will see that your weight loss process will be affected quite well. Also, consume the fruit itself instead of drinking juice and sugary drinks.
CHOOSE HEALTHY OILS: Because oils such as sunflower, corn oil, soybean oil, canola oil, called vegetable oils, are processed with high heat and increase omega-6 ratio, it increases inflammation in the body, which causes chronic diseases. causes its formation. Healthy oils; extra virgin olive oil, coconut oil, and avocado oil.
NO TO FRY: When cooking your dishes, apply grill and oven cooking methods instead of frying. This will be healthier and your weight loss process will gain speed.
QUALITY IS NO SLEEP: Having a good quality of sleep is affecting calorie intake and weight. It is very effective in sleep, glucose metabolism, immune function, concentration, efficiency, and athletic performance.
CONSUME FIBERED NUTRITIONS: Specialists, who noted that fiber foods help keep tough and prevent extra calorie intake, therefore recommend that we give weight to legumes such as fresh vegetables and fruits, whole wheat and whole-grain pieces of bread, lentils, chickpeas.
SUPPLY VITAMIN: Add vitamin D, vitamin B12, omega-3, and multivitamin if necessary. Make sure you have your blood tests checked and take the missing vitamin supplements. Lack of these vitamins is also effective in gaining and losing weight.
TAKE COURSES FROM THE PAST: Take lessons from many unsuccessful trials you have had in the past and take advantage of books that provide low-calorie recipes.
MAKE A TARGET TO YOURSELF: Set realistic goals in front of you, such as losing 0.5-1 kg per week, and most importantly, maintain the balance between calories and energy you spend.
CONSCIOUS SHOPPING: Be conscious when shopping. Go shopping on a full stomach and make a list in advance. Be sure to read the nutritional values of food products. Do not buy food products that are not included in the diet plan you choose.
GET HELP FROM THE EXPERT OF THE WORK: Actually, we wrote what we should say at the very end … It is useful to consult a specialist and get help from a dietician to lose weight and avoid weight loss.