Weight control possible in intense work tempo
exp. Dietitian Tuğçe Aytulu stated that factors such as the intensity of work life and the length of time spent in traffic affect the nutrition culture and this is directly proportional to weight. exp. Dietitian Tuğçe Aytulu states that the increased necessity of eating out due to the consumption of fast food, busy work lunches and frequent travels brings along some nutritional disorders. Tuğçe Aytulu draws attention to the importance of moving during the day.
The length of time spent at meals, the necessity to eat everything and the inability to limit alcohol consumption bring along nutritional disorders. Pointing out that factors such as the intensity of work life and the length of time spent in traffic affect the nutrition culture, the Head of the Department of Nutrition and Diet at the American Hospital, Uzm. Dietitian Tuğçe Aytulu said, “Consumption of ready-to-eat foods, intense work lunches and frequent travelling, eating out habits cause malnutrition as well as some diseases.”
The most basic rule: Energy balance
Even if people pay attention to their nutrition most of the time, they may not realize that they are gaining weight. Sometimes we think that we don't eat much or say, "I already eat 1-2 meals a day, I shouldn't gain weight," and dietitians are consulted. Tuğçe Aytulu, who draws attention to the fact that the balance of energy consumed and consumed is ignored in this situation, explains which situations can lead to weight:
“Even if you eat less, if you expend less energy than you eat, then you can gain weight. For example, if you work at the computer for 9-10 hours and you only eat something between breakfast and dinner hours, you may be gaining weight because you don't spend even if you eat low calories. Apart from that, snacks and snacks between meals, in front of the computer without realizing it, can also cause weight gain.
Stating that it may be helpful to keep a nutrition diary for weight control, Tuğçe Aytulu said, “You can record what you eat and drink during the day in a small notebook for at least a week. In fact, keeping a nutrition diary will also help you eat less and discourage overeating. Because what you notice when you look at what you wrote later can make you eat more carefully the next day. In addition, if you are going to get counseling from a dietitian, you will have the opportunity to monitor your nutrition in more detail when you take this nutrition diary to him.
Apart from all these problems caused by malnutrition, weight gain can be seen even if you eat less in cases caused by some diseases. For example, if your thyroid gland is not working enough, you may gain weight. You may need to consult a doctor for this.
The stressful environment in meetings can cause snacking.
Stating that snacks or sugar-containing drinks can be consumed unconsciously in environments where work is concentrated, American Hospital Nutrition and Diet Department Head Uzm. Dietitian Tuğçe Aytulu said, “If the meeting time is close to the meal time, the meal should not be skipped. So you'll be full and snack less. If you are not hungry, you can avoid snacks and turn to sugar-free drinks. If you are organizing the meeting and the refreshments are under your control, try to have the most appropriate treats prepared; small-grain sandwiches, dried fruit and nuts may be suitable options.”
One of the most important shortcomings is “exercise”
Tuğçe Aytuku said that one of the biggest difficulties in business life is not allocating enough time to exercise, and said that if your home is close enough to spend enough energy and you do not have a health problem, walking home after work, getting up a little earlier in the morning and doing simple exercises at home may be suitable alternatives.
Eating speed can affect weight
It is seen that most people who suffer from obesity eat very quickly and in large quantities during this time. Afterwards, problems such as indigestion and food coming back into the mouth may occur. When we eat very quickly, we swallow large and fast bites without chewing too much. In this case, we get high calories in a short time. However, when we chew a lot and slow down the speed of eating, we become full with less food. Because after the chewing starts in the mouth, the signals that we are full to the brain start to go after a while. Therefore, chewing a lot and eating slowly can also be effective in maintaining weight. However, drinking 1-2 glasses of water 10-15 minutes before a meal or choosing a salad as a starter can reduce the amount of food.
For those who eat out, here are some tips for weight management:
- Before a meal to be eaten out, eat a small snack, especially 2 hours before. Thus, you can control your appetite more easily when you sit down to eat.
- Chew a lot and eat slowly.
- Choose low-fat foods when eating out. E.g; If you are going to choose tomato soup or vegetable soup from the menu, choose the one without cream.
- Choose your appetizers carefully. Instead of fried foods, choose appetizers with olive oil, vegetables and yoghurt.
- Sometimes, the side dishes can be high in calories as well as the food itself. As a side dish, ask for potato salad instead of fried potatoes, and raw or boiled vegetables instead of onion rings.
- Put tomato sauces on your pasta instead of creamy sauces.
- While salads may seem like low-calorie options, they can sometimes be a trap because of their dressing. For this reason, instead of the salad with the dressing added, you should ask for a salad without dressing and add the dressing yourself. Flavorings such as lemon, vinegar, pomegranate syrup, yoghurt and mustard can be easily preferred as sauces.
- Avoid fatty meat options and always ask about the portion size of the meat product you choose.
- Floury sauces such as bechamel sauce increase the calories of the food you eat. Therefore, fish or white meats without sauce, baked or grilled are better choices for low calorie intake.
- Instead of fruit juices, choose options such as ayran and soda.
- While consuming an alcoholic beverage, do not allow your glass to be filled before you finish it. So you can monitor how much you drink. Choose drinks with a low alcohol content. Do not consume beverages with sugar content such as cocktails.
- Opt for a fruit-based dessert, fruit ice cream, sorbet or pumpkin dessert over a light meal, and share if possible.
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