How Can I Lose Healthy Weight?

Losing weight Today, it is one of the most discussed and written topics, especially on the agenda with aesthetic concerns. Let’s be honest with ourselves! We did not gain these weights in 1 week, so we cannot get rid of them in 1 week. In all the literature, it is recommended that a healthy weight loss be 0.5 – 1 kg per week according to the body weight of the person. If we want to achieve healthy and permanent weight loss, we must shape our expectations accordingly.

The most important rule of quality and healthy nutrition is not to diet inappropriately with hearsay information, but to be in an adequate and balanced nutrition program prepared specially for you by dietitians.

Muscle loss in a short time due to non-personal, faulty and low-energy diets slows down your metabolism, making you a weight gain candidate when you quit the diet. The belief that you can lose weight by starving, eating less or skipping meals distracts you from your goal. Low blood sugar after prolonged fasting (white flour, simple sugar foods, sweet etc.) there is a tendency against it and the metabolism slows down and programs it to protect itself. Overeating after prolonged fasting increases weight gain. For this reason, especially to ensure blood sugar balance and to feel energetic and full throughout the day, snacks should be made to support our main meals, and breakfast and snacks should not be skipped in any way. The event should not be considered as a ‘diet’ but a ‘healthy nutrition education’ process and a program that can make it a way of life should be followed.

We can list the most basic rules of healthy nutrition as follows;

• Eat little less often. Do not skip main and snack meals.
• Try to consume 7-9 portions of vegetables and fruits a day. Be careful to eat fruits that can be eaten without peeling.
• Increase your consumption of fiber-rich foods. (Such as whole wheat, rye, bran bread instead of white bread; brown rice and bulgur instead of white rice; eating the fruit itself instead of fruit juices.)
• Legumes 1-2 times a week ( dried beans, chickpeas, green lentils, etc. )consume
• The key to a healthy diet is ‘pulp’. Adequate fiber consumption provides a feeling of satiety and prevents excessive food consumption.
• Choose from 4 food groups at every meal (milk, meat, grains, vegetables-fruits)Make sure to consume enough amounts to suit your needs.
• Low-fat foods (lean meat, semi-skimmed or skim milk/yogurt/cheese etc.)prefer.
• Try to gain the habit of reading labels. Thus, you will be protected from consuming fatty and sugary foods.
• Reduce the portions of your meals.
• Baking, steaming, grilling, boiling, etc. instead of frying. Use methods like Try to eat less salt.
• Try to have breakfast within 1 hour when you wake up. Remember that breakfast is the most important meal of the day.
• Enjoy your meals by eating slowly instead of eating quickly.
• Try to be more active during the day. Create opportunities for yourself to do regular physical activity. While you move and burn calories, you can increase your muscle mass and increase your metabolic rate at the same time.
• Behavior change is very important in making healthy eating a lifestyle. Do not hesitate to get support from psychologists who are experts in this field.

Change the ‘I’m going on a diet’ perspective to achieve permanent weight control and not to regain the weight you lost. The important thing is to have adequate and balanced nutrition. ‘life style’ and everything is consumed in a balance. Remember that ‘ There are no unhealthy foods. There is a healthy or unhealthy diet.’

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