5 Suggestions for Reaching Your Ideal Weight

1. Don’t start the day without breakfast

It is known that the prevalence of obesity is higher in people who do not have a breakfast habit. Breakfast after night fasting renews the glycogen stores in the muscles and makes you active. Breakfast helps control the feeling of hunger and food choices that will occur later in the day, for example, it has been seen that individuals who have breakfast habits have a habit of consuming vegetables and fruits.

2. Spend time in the kitchen, prepare your meals yourself

Food and beverages consumed outside the home usually have high energy values. Side dishes served with main dishes, salads and various sauces also increase energy intake. It is completely under your control to determine the fat or salt content of the foods you prepare at home and to control the portion. The methods used in the preparation and cooking of food consumed outside often increase the energy or salt content. In your own kitchen, you can also choose cooking methods such as steaming or boiling.

3. Eat your meals slowly, chew a lot

Digestion of food begins in the mouth, continues in the stomach, and ends in the small intestine. Some hormones released during digestion play a role in creating a feeling of satiety by providing communication between the digestive tract and the brain. If you are eating fast, you can finish what is on your plate and move on to the second plate before the satiety signals reach the brain. Most studies suggest extending the meal time to at least 20 minutes for satiety signals to reach the brain.

4. Get help from snacks

Busy work or school life can sometimes cause skipping meals. In addition to getting the energy and nutrients we need daily, it is also necessary to distribute it to the meals throughout the day. The balanced distribution of energy intake to meals helps to control weight and allows you to control your blood sugar. Especially at lunch and dinner, you can distribute the portions evenly.

5. Strive to be active for at least 30 minutes every day

Being active for at least 30 minutes each day at a normal pace helps maintain and reduce your weight. Activity supports weight control by helping with energy expenditure, appetite control and revival of metabolism. If you have a busy work schedule, you can use your lunch breaks for a walk whenever possible.

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