22 tips to lose weight in a short time and weight control
Maintaining weight with weight control is as important a process as losing weight. We present to the attention of our readers the comprehensive file we have prepared on what to do in order not to suddenly regain the weight you lost after the weight loss process is completed. In this comprehensive article, which we have prepared in line with the information given by Dietitians, you will find the basic methods of losing weight and what needs to be done in order not to gain weight again.
It is possible to get rid of excess weight with a balanced diet
There are two steps to lose weight and control weight. First; healthy diet, the latter; is regular physical activity. One of the habits you gain during the slimming process should be regular physical activity. Regular physical activity will speed up your metabolism while increasing your muscle mass. Since the energy taken by the body is tried to be equalized with the energy it spends while maintaining weight, minor glitches in our diet may cause weight problems. Physical activity will help us to ignore this situation.
Regular physical activity will enable you to shape your body and have a fit image. It will also protect you against metabolic diseases such as diabetes, heart diseases and blood pressure. At this stage, the point to be considered is the continuity of the sport. 45 minutes, 1 hour of physical activity every other day without overloading the body will be your biggest supporter in keeping your ideal weight.
22 suggestions to get rid of extra pounds;
1- Determine the weight you want to reach
Many people who want to lose weight start dieting frequently, but after a while they cannot stick to the diet program for many different reasons. Successful results can be obtained by changing the eating habits, thanks to a properly planned diet program that will not force the person in his daily life.
Those who start a diet “I wonder if I can lose weight or can I maintain this weight if I lose it?” They should not tire themselves with questions that will affect motivation, such as questions that will affect motivation, they should set out with realistic goals. In order to reach the ideal weight in a healthy way, expert help should be sought.
2- Get expert help and eat consciously
Considering the effect of heat in summer, heavy meals, especially fried foods, should be avoided. Instead of boiling, grilling should be preferred. Lighter milk desserts or ice cream should be consumed instead of pastries.
Too much fruit should not be consumed with the thought that fruit will not make you gain weight. Because fruits contain fructose , or fruit sugar. Instead of sugary drinks such as fruit juices and sodas, less calorie buttermilk should be consumed. In addition, you should drink plenty of water. Salad should be consumed at every meal.
3- Drink plenty of fluids to prevent fatigue during the diet
During the summer months, the body's fluid requirement also increases. In the summer, health problems such as fainting, fatigue, nausea, dizziness, low heart rate, and circulatory disorders can be seen as a result of the removal of minerals such as sodium and potassium in the body with the effect of heat. Especially in order to meet the increased fluid loss with sweating, 2.5-3 liters per day. water should be drunk. In order to lose weight, maintain weight and prevent excessive food intake, it is necessary to consume plenty of fluids.
4- Don't be weighed every day
It is a wrong method to be weighed frequently for weight tracking purposes. Weight change with a healthy diet is 4-6 kilos per month. Accordingly, it is normal to lose 1-1.5 kilos per week. Expecting more can lead to disappointment. Appropriate weighing frequency should be once a week and in the morning on an empty stomach. Being weighed several times during the day at different times will cause demoralization and decrease motivation.
5- Reward yourself
If you start to lose weight after a while after starting the diet program, people can reward themselves for the lost weight, but this reward should not be by disrupting the diet. As a reward for them; They can buy an outfit they like, change their hairstyle or go to a place they have wanted to see for a long time. In this way, motivation can be increased.
6- Think positive
It is important to be happy for every weight lost in order to keep motivation high during the diet. Regardless of the amount of weight lost, dieters should appreciate their success. People who start a diet should not feel excluded by thinking that they are in a program where there are prohibitions while others around them eat whatever they want.
7. Ask if you are hungry
Most people feel hungry when they are bored, unhappy, angry, or happy. In such cases, the feeling of hunger should be questioned again. People who think that they should definitely eat something in cases of hunger due to emotional intensity should prefer raw vegetables that have no calories and are suitable for the season.
8. Take note of what you eat at meals
It is an effective method for dieters to take notes of what they eat. While checking the number of meals and whether the right food groups are included in the meals, thanks to the notes; If they make mistakes, they can get a chance to see them too. Another advantage of taking notes is that in case of not losing any weight or losing very little weight at the end of a week despite following the diet program and keeping notes, the consumption is examined with a dietitian and it creates a chance to find the mistake.
9- Consume dried fruit instead of snacks
High-calorie snacks such as chocolate, wafers, biscuits, which are kept at home and in the workplace drawers, may cause the diet program to be disrupted. Instead of these, it would be more beneficial to have healthy and suitable snacks such as dried fruit, roasted chickpeas and crackers in the workplace drawers.
10- Increase your physical activity
In addition to a healthy diet, physical activities will accelerate weight loss. At least one hour of brisk walking a day will make the person lose weight in a healthy way and feel good.
11- Sitting in the right place
According to the researches, it is revealed that the discounts given by the restaurants at certain time intervals lead people to eat more. If you want to prevent this situation, you should sit at the very edge of the table. Plates of bread, chips, and other dinners stand in the middle of the table. In fact, these are the things that cause weight gain the most… You can stay away from this danger by sitting at the edge of the table.
12- To become a member of websites related to health and life
Dietitian Emre emphasizes that receiving regular e-mails from life internet portals has a significant impact on regulating eating habits. According to studies, people who read the weekly healthy living news started to consume more fresh products, eat less trans fat and do more sports after 16 weeks.
13- Turning off the lights
“ Sleeping in a darker environment can make a person lighter” , says Emre Uzun. According to studies, sleeping or resting in the dark shows a negative change in a person's desire to eat compared to sleeping and resting in bright light or in front of a television screen. Studies have shown that quality sleep causes less calorie intake than unproductive sleep.
14- Giving up the feeling of guilt
Dietician Emre Uzun recommends that you stop blaming yourself after an unhealthy and high-calorie meal. Those who follow a diet have a desire to eat a lot due to social pressure and personal stress. For this reason, one starts to feel guilty after eating. In fact, what needs to be done is to take the necessary steps for a healthy diet the next day.
15- Watching less TV
An individual spends an average of 5 hours a day watching television. Studies have shown that individuals who spend their free time watching television 50 percent less burn an average of 119 calories a day. Dietitian Emre Uzun states that individuals who go to gyms rather than spend time in front of the television will be in better shape mentally as well as physically.
16- The right snack
Snacks increase the metabolic rate. Dietitian Emre Uzun says that 'the breakdown and digestion of all unprocessed foods requires more energy than processed foods'. Eating those foods has a more positive effect on calorie burning. Healthy snacks can be consumed with simple exchanges. By eating wholegrain grisi instead of regular grissini, apples instead of ready-made fruit juice, a decrease in all body fat can be achieved over time.
17- Eating on tiny plates
Dietitian Emre Uzun states that meals eaten on small plates will form a habit of eating less than large plates. In a scientific study of buffet ice creams in Europe, nutrition professors and graduate students were given 17 or 34 ounce (1 ounce = 28.35 grams) bowls and 2 or 3 ounce spoons.
It turns out that people who buy large bowls consume 31% more ice cream than those who buy small bowls. Here, it was determined that those who bought both the big spoon and the large bowl served 57% more ice cream than those who bought the small bowls.
18- Adding spice
According to researchers, when half a teaspoon of hot pepper is added to a bowl of soup, an average of 60 kcal less food is eaten in the next meal. Dietitian Emre Uzun states that hot pepper increases the metabolic rate and therefore burns calories faster.
19- Saving the bread for last
Restricting fat after not restricting carbohydrates does not provide such effective results in weight loss. According to a study conducted in 2011, 100 obese people entered a diet, with protein intakes of 20 percent, carbohydrate intakes of 50 percent, and fat intakes of 30 percent. Group 1 ate starch-containing foods throughout the day. Group 2 consumed these foods only at dinner. After 6 months, group 2 reported feeling full throughout the day and losing more weight, body fat and abdominal fat.
20- Sweating
While dietitian Emre Uzun states that it is difficult to lose weight without exercising, he also underlines that it is not very possible to lose weight without reducing calorie intake. In addition to its cardiovascular and mental health benefits, exercise is a good way to maintain weight loss after losing a few pounds. Because when the muscles start to work, they continue the same function by burning calories.
21- Sleeping in a cold room
Sleeping in a cold bedroom positively affects both sleep and metabolism. “Sleeping in the cold room is a good way to help your body build up resistance and strength as it tries to warm up.
22- Checking allergy medications
Drugs taken for allergy control can cause weight gain in the person. According to studies, people who use antihistamines are 4.5 kg heavier than people who do not use drugs. Therefore, antihistamine users can lead a healthier life by adjusting their diet or exercise to balance their weight.
Here are the ABCs of weight maintenance and/or healthy eating;
- Weigh yourself in the same clothes every two weeks.
- Keep your daily energy intake and expenditure under control.
- Eat little, often. Have 3 main meals, 2 or 3 snacks. Never skip meals.
- Do not skip the breakfast meal, which starts the metabolism at the beginning of the day.
- Choose low-energy but filling and nutritious foods.
- Eat foods high in fiber and low on the glycemic index.
- Consume complex carbohydrates instead of simple carbohydrates. It's like consuming rye or whole wheat bread instead of white bread.
- Reduce your portion sizes. For this, you can start by reducing the plates. Feed your eyes first, then your stomach.
- Reduce the amount of fat you consume. Cook your vegetable dishes with low-fat, and your meat dishes with the meat's own fat.
- As a cooking method, use the techniques of grilling, boiling, steaming, cooking in the oven or in a pan without oil.
- Although it varies from person to person, consume an average of 2, 2.5 liters of water per day. Water will keep your metabolism constantly awake and cleanse your body of toxic elements.
- Always be active.
- Walk to places within walking distance.
- Prefer the stairs instead of the elevator .
- Park your vehicle in the furthest places at workplaces or shopping malls.
- And of course, be careful when you go out for groceries. Never go shopping on an empty stomach.
- Make sure to make a shopping list before you go shopping, and never buy anything off the list that you shouldn't eat.
- Be sure to read the label information and nutritional content of the products you buy.
- Get quality sleep. Since interrupted sleep does not allow your body to rest, your metabolism will work slowly during the day and it will be difficult for you to maintain weight.
- Never abandon the habits you gained during the slimming process.
In order not to regain the weight you lost;
If you prefer uniform nutrition programs and very low-energy diets while losing weight, it will be an inevitable result that you prepare the end of weight gains at the same rate after rapid weight loss. Because, except for the health problems it causes, it is not possible for us to be fed with a single type of food for life.
In addition, low-calorie diets will slow down your metabolic rate and cause rapid weight gain when you enter the weight maintenance period. The main thing in weight control is to provide a balance between the energy consumed and the energy consumed.
Is weight control personal?
Just as diet programs are as personal as a person's fingerprint, protection programs should also be personal. Because each individual has a different basal metabolic rate according to age, height, gender, oxygen carbon dioxide saturation. And again, the physical activity status of each individual is different from each other. Therefore, the amount of energy consumed by each individual is different. According to the energy consumed, the energy taken will also differ from person to person. Apart from general healthy eating principles, weight protection and slimming programs should be personalized.
What are weight control foods?
Unfortunately, there is no miracle food source that helps us lose or maintain weight. If you regulate your eating habits instead of looking for shortcuts, short-term benefits and miracle foods, you can provide long-term, permanent weight protection. Small magic touches to your habits will do wonders for your weight problems to disappear for a long time.
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