Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Human health; It is under the influence of many factors such as nutrition, genetic structure, climate and environmental conditions. The most important of these factors is nutrition.

Nutrition; It is the consumption of nutrients that are necessary for human growth, development, healthy and productive life for a long time and their use in the body. Correct, adequate and balanced nutrition is the basis of a healthy life. Wrong eating habits pave the way for many diseases such as obesity, cardiovascular diseases, hypertension, muscle and bone diseases, diabetes, which are the problems of many people, and reduce the quality and duration of life.

Losing weight without being hungry? For years, people have tried to place what we call popular diets (very low in calories, limited in nutrients and nutrients) diets. The healthy eating part has always been skipped, but is it possible to reach your ideal weight by eating healthy and being satiated?

Things to consider first in weight loss programs:

Does it include all food groups?
Are there adequate portion sizes for each group?

Is the food the kind you can enjoy in your life?

Are there foods in your program that you can easily obtain?

Do you have any favorite foods?

Does the food fit your budget and lifestyle?

Were we able to add regular physical activity?

Healthy nutrition program; It contains carbohydrates, protein and fat in certain amounts and it is aimed to perform its functions in the best way by ensuring that your body receives enough from all sources.

Here are some suggestions for you to live a healthier life with adequate and balanced nutrition;

  • Do not be afraid to eat, you can consume the food you want in moderation,
  • Definitely do not skip meals, plan small but frequent meals in the form of 3 main and 3 snacks, this will make your metabolism work 35% faster,
  • Fizzy and sugary drinks contain more calories than normal, and they do not contribute to health.
  • Opt for baked, grilled or boiled foods rather than deep-fried foods. Avoid oily sauces (mayonnaise etc.). However, while doing this, do not completely remove the oil from your life, fats are one of the nutrients necessary for the maintenance of life, they give energy and ensure that fat-soluble vitamins are beneficial to our body,
  • Containing high fat and saturated fat; stay away from foods such as salami, sausage, sausage, bacon,
  • Never use burnt oil,
  • Let your meat preference be more white meat than red meat,
  • Do not remove bread from your life (of course, in moderation), bread is a grain group and is rich in B vitamins, if possible, prefer whole grain,
  • Take care to consume legumes 2-3 times a week,
  • Take care to consume 2-3 servings of milk group (milk-yogurt, cheese) a day,
  • Prefer fresh vegetables and fruits as much as possible, let dark green leafy, red and orange fruits and vegetables be our first choice,
  • Include healthy foods that you can consume in your cupboard,
  • Do not go shopping hungry and make a list,
  • Take care to consume water before eating, avoid eating in front of the TV or computer,
  • Chew thoroughly while eating, leave the spoon in your hand after each bite,
  • Shrinking the dinner plates and enlarging the water glasses will help you in terms of saturation.

Diet should be planned individually. Therefore, applying it to low-calorie, extremely restricted, popular diet lists will do you more harm than good. You can achieve permanent weight loss only with a balanced and healthy nutrition program specially planned for you.

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