Start weight management now, not just entering the summer!
Most of the people with weight problems are dieting and trying to lose weight while entering the summer months. This results in a loss of muscle mass in a short time without exercising with tough diets. As a result, sagging on the body can cause an ugly appearance than overweight. The winter months, on the other hand, emerge as a season of complacency and storage of weight. If you do not gain weight in the winter months and lose a little weight, we can be more fit and confident in the summer.
From the moment you decide to lose weight, you should get your personalized program from your dietitian.
In order to stick to the schedule given to you, start by planning your breakfast the first day before. If you don’t have a breakfast habit, it takes time to get into this habit.
Lunch can be eaten outside, as well as a meal that almost every person should not skip. Especially housewives and people who are retired and spend time at home are subject to waking up late in the morning and skipping lunch.
When eating out, choose the salad at the beginning of the meal. Put vinegar, lemon, 1 teaspoon of olive oil in it. Do not use other salad dressings. Slices of meat, do not put chicken.
Lose 4 Pounds in 4 Days (Banana Diet)
When you choose the main dish from the meat group, choose a vegetable dish with olive oil. Eliminate extra calorie foods like potatoes and cream. Do not finish your entire meal. If possible, choose your serving plate from small plates with normal portions (for eye-satiety).
Take the bread as recommended and stop serving the extra bread. Do not drink alcohol. However, if you want to use it, you can only drink 2 glasses of red wine a week.
Skipping meals causes the number and amount of snacks to be high and weight loss is delayed.
You may be dealing with your work outside during snacks. In such cases, dried fruits, walnuts and hazelnuts that you will keep in your bag can be your savior. Instead of drinking the juice, use fresh fruit. Fresh fruit is a natural remedy for constipation while increasing the feeling of satiety with fewer calories by taking up more space in the stomach with its fiber content.
You can drink one fruit juice from time to time, but not every day. Opt for narrow and tall glasses instead of wide and short glasses for calorie drinks such as fruit juice. The wide and short glasses deceive the eye, making it less visible than the narrow, tall glass containing equal amounts of juice. Longer drinking time from narrow and tall glasses also provides an advantage.
When the dinners are out and in open buffet style, make your choices according to your schedule, never stop by the dessert section. Satisfy your sweet needs by including seasonal fruits. You can get matchbox-sized quality dark chocolate as a night snack, so your happiness hormone is activated and you enjoy the health benefits of cocoa (more does not benefit but harm)
Your dinner can be with salad, grilled fish, vegetable meal, and soup in cold weather. Prepare your evening meal at home with a selection of lighter foods.
Always choose your fruit for your snack. It is better to take it 2 hours after eating, not immediately. Herbal teas, unsweetened and skimmed milk are drinks that you can use comfortably at night.
The best time to exercise; It is between 15:00 and 20:00 in the afternoon. Half an hour of walking, especially after dinner, makes it easier to digest and burn calories. If you do not get up early in the morning and do not have a habit of exercising, do not force yourself to do this. For those who do not have time to do sports in today’s conditions, we recommend that they ride a 30-minute bicycle in the evening, 8 of them are elliptical bicycles) Walking or treadmill is not recommended as it may cause knee, ankle and hip joint injuries.
When you feel like eating something sweet, eat a handful of raisins, walnuts and hazelnuts. This will relax you. While applying a slimming program, it is not enough to calculate the calorie values of foods alone and to match the calorie value with your own choices. The programs are prepared on a “balanced” basis. Satiety meals are preferred over easily digested meals with the same caloric value.
Consult for elections on a celebration day; then immediately return to the program. Being out of schedule often slows down weight loss.
Too strict diets put your body into starvation mode and prevent your body from burning unwanted fat. This mechanism, which is thought to develop as a defense against hunger, does not burn most of the calories the body takes from food and beverages, and tries to find calories from lean muscles in order to continue its functions. This causes muscle loss. The reduction of muscles makes your metabolic age smaller and this stops weight loss.
Long-term hunger, taking less food than you need causes your metabolism to slow down chronically, ie irreversibly, and you will never lose weight again.
Do not make premature changes in the amount of food recommended by yourself. This situation negatively affects your metabolism.
Bread is innocent. Not eating the bread alone does not cause weight loss. When the nutrients that need to be reduced are reduced at a certain rate, real weight loss occurs.
The “diet” of carbonated beverages does not provide weight loss. Artificial sweeteners create a desire to eat more because they fool the brain that receives a hunger signal. Never consume diet drinks on an empty stomach, because they will ‘attack’ the following meal. When you want a refreshing drink, try healthier alternatives like mineral water with lemon.
As long as you take the determined calories, it is not a problem to eat after 20:00. However, it is the extra calories that cause you to gain weight, not this time period! It doesn’t matter when you consume calories, if you exceed the recommended calorie intake, what you can’t burn will be stored as fat.
When you lose weight and reach your ideal weight, you should definitely make an effort to maintain this weight. Frequently make short discussions with your dietitian about this “maintenance program” that is more difficult than losing weight.
