1-DO NOT LET YOUR BODY hungrily for a LONG TIME
Our stomach empties within 4 hours, no matter what you eat. It is beneficial to eat every 2-2.5 hours to prevent overeating at our next meal.
To balance blood sugar ‘3 Main 3 Searches’It is necessary to follow the rule of nutrition in the form of meals.
2-GET THE HABIT OF MAKING BREAKFAST REGULARLY
Metabolism will start to accelerate when you have breakfast right after waking up. Otherwise, if you stay hungry until lunch without breakfast, it will be an expected result in gaining weight, as it will be inevitable to eat more at our other meal together with the slowed metabolic rate. Starting the day with a balanced breakfast early in the morning will accelerate our metabolism and help us lose weight more easily.
3- MINIMIZE YOUR PORTIONS
Downsize your dinner plates and soup bowls at home. So you don’t fool yourself by saying ‘only 1 bowl of soup’. Psychologically, you feel full when the food on that plate is finished. Let’s take care to eat our meals slowly. Taking bites in small quantities and prolonging the chewing time will ensure early secretion of the ghrelin hormone, which creates a feeling of satiety in the brain, and early satiety.
4-DO NOT DIET WITHOUT BREAD
When it comes to losing weight without eating bread and substitute cereal products, unfortunately, the health aspect of the issue is not mentioned at all. These unconsciously made suggestions can cause an increase in many diseases in individuals; It can cause an increase in cardiovascular diseases, kidney diseases, eating and behavioral disorders, diabetes, liver disease and many other health problems.
Since the diet containing whole grain bread is high in fiber, it delays hunger and helps you stay full for a long time. The digestion of bread, which is a source of carbohydrates, begins in the mouth and transmits satiety signals to the brain in a very short time. Start your meal by chewing 1 piece of bread, so it will help you feel full by having a more controlled meal.
Also whole grain bread B12all but the vitamin group Bmain source of vitamins
5- FEED WITH FIBER AND GRAINS
What is fiber? Fibers are the parts of fruits and vegetables that are not digested but absorbed by your body. There are two types of dietary fiber. These are called water-soluble and water-insoluble. These two fiber groups are only found in foods of plant origin. They pass through the digestive system without being broken down. This ensures that the person stays full for a long time and eats less food.
Fibers help lower bad cholesterol in the blood and enable the digestive system to work more actively. In addition, fibrous foods are important in eliminating constipation, hemorrhoids problems, balancing the sugar level of the body and protecting heart health at the same time.
Studies have shown that those who consume fiber-rich foods lose more weight than those who do not. Fiber consumption both positively affects metabolism and increases your feeling of satiety, making it easier to lose weight. The life expectancy and quality of life of individuals fed with fiber foods increases. For this reason, it is necessary to consume fibrous foods regularly and in a controlled manner every day.
Examples of foods containing fiber;
Grain group:Wheat bran, wholemeal rye flour, barley flour and especially oats are the richest foods in terms of fiber.
Fruit:Prunes,pears,citrus (orange, grapefruit, tangerine)Fruits such as nectarines, apples, bananas In short, all shell and stone fruits are very rich in fiber. For individuals with constipation problems, apple peel, which is very rich in fiber, is recommended.
Dry beans:Beans, chickpeas, yellow and green lentils are very rich in fiber.
Vegetables:Green leafy vegetables, cauliflower, cabbage, broccoli, green beans, cucumbers, celery, onions, tomatoes, eggplant, peppers, brussels sprouts, carrots and fibrous vegetables are good sources of fiber for the heart and digestive system.
6- REMOVE PACKED PRODUCTS FROM YOUR LIFE
The definition of ready-made food is used to express foods that are sold in packages and contain additives, food dyes and chemicals that will make the food last for a long time. Almost all packaged products that are not made at home, non-organic and bought from the markets are in the category of ready-to-eat foods.
- What can we do to consume less prepared foods?
You can make foods that can be consumed all year at home, such as tomato paste, pepper paste, pickles and tarhana. Yogurt is one of the easiest foods to prepare at home and can be easily made at home.
Preparing meat, chicken and fish stocks at home instead of using ready-made bouillons ensures that less additives enter your food.
7- USE YOUR PREFERENCE FROM FRUITS AND DRIED FRUITS IN YOUR SWEET CRISES
In order to eliminate simple table sugar, which does not belong to any basic food group, and to reduce or eliminate sweet and sugar consumption, dry fruits, fresh fruits, and fruit yoghurts containing natural sugar can be added to your diet. You can consume them as a snack.
8-FOR LOTS OF WATER
Water consumption should be increased as fluid loss will increase as a result of sweating due to the effect of the approaching hot weather. Water contributes to the acceleration of metabolism and helps the excretion of toxic substances in the kidneys.
Do not wait to be thirsty to drink water. When little water is drunk, the body will not be able to meet its needs, and therefore, even 1 glass of water is drunk, the body retains and makes edema. It becomes difficult to lose weight by preventing urination.
It is recommended for an average adult person to consume 2-2.5 liters of water for all seasons and ages.
You can decide whether you are consuming enough water by looking at the color of your urine. If it has a dark color, you can tell that you are not drinking enough water. Your urine should always be a light color.
As water consumption decreases, the body’s fat holding capacity increases.
9-INCREASE YOUR PHYSICAL ACTIVITY. YOU WILL SEE THE DIFFERENCE
The most basic factor that accelerates metabolism is to increase physical activity. Although the sport to be done varies according to the person, 45-50 minutes of moderate-paced movement should be done at least 3 days a week. In our daily lives, we will both feel better and have a healthier body with fun physical activities such as walking instead of going to close distances by car, using the stairs instead of using the elevator, and dancing.
10-MUST SLEEP 7-8 HOURS
Studies show that the ideal sleep time is 7-8 hours. Let’s not forget that regular sleep is directly related to your weight loss and your compliance with the diet.
You can increase your body health and performance by sleeping regularly.
Regular sleep helps to increase the metabolic rate by positively affecting mental development and rest.