Acıbadem Ataşehir Hospital Nutrition and Diet Specialist Evrim Demirel, who emphasized that popular diets or shock diets that promise to make people lose a few pounds in a very short time, can cause serious health problems when applied haphazardly: Similarly, gaining weight again in a short time will be inevitable.
9 TIPS FOR HEALTHY WEIGHT LOSS IN THE FALL!
Stating that it is possible to lose 2-4 kilos per month with a diet that will be arranged in accordance with the metabolism, health status and lifestyle of the person, Nutrition and Diet Specialist Evrim Demirel explained the tricks of sustainable nutrition for a healthy, regular and permanent weight loss, and made important warnings and suggestions.
BE COMMITTED AND TAKE THE WAY STEP BY STEP
When you intend to lose weight, act immediately, do not delay. Start losing weight by assessing your current situation, determining where you want to be in the future. Do not go to diet and order changes within the framework of extreme rules by taking very fast action, take a step by step. For example; If you have bad habits or very unhealthy food choices in your eating habits, focus there first, choose healthier foods and regulate the range of your meals. Or if you have a very sedentary life, instead of going to the gym, try to increase the number of daily steps by taking a pedometer in the first place.
PAY ATTENTION TO HIGH CARBOHYDRATE FOODS
Pay close attention to the consumption of carbohydrate foods, which quickly increase and then quickly lower blood sugar. This causes you to feel much more hungry, causing you to eat more. With the support of an expert for healthy weight loss, you can provide portion control with a balanced nutrition plan specially designed for you.
INCREASE PROTEIN IN YOUR BREAKFAST
Nutrition and Diet Specialist Evrim Demirel stated that protein is a food group that is digested very slowly and that it helps to stay full by suppressing hunger hormones. In an average breakfast meal, choose foods with 15-20 g protein content. For example; If you do not have an egg allergy or heart and vascular problems, you will meet your protein needs when you consume 1 slice of white and 1 slice of cheddar cheese or one of the different cheeses in addition to 1 boiled egg every day. You can support this with whole wheat bread, which is a source of healthy fiber, avocado, olive / walnut or vegetables with pulp, which are a source of healthy fat.
CREATE A NUTRITIONAL SCHEDULE
One of the most important rules of unhealthy nutrition; Emphasizing that there are meals created at regular hours, Nutrition and Diet Specialist Evrim Demirel says: “Irregular hours and eating late at night cause your metabolism to slow down due to inactivity and cause you to gain more weight. Even if we work from home, it is absolutely necessary to determine the meal intervals and to prefer healthy home-made meals.”
SLEEP ENOUGH
Adequate sleep ensures that the hormones are more balanced and that our body can repair and refresh itself without requiring extra energy. In the case of insomnia, ghrelin, the hunger hormone, increases, while leptin, which provides weight control, decreases. Since the body feels very hungry, it needs high-calorie foods. Apart from this, since insomnia affects the emotional state of the person negatively, we prefer more carbohydrate and calorie foods in order to be emotionally happy. For all these reasons, getting enough sleep, especially not going to bed late at night, is of great importance in the weight loss process.
PAY ATTENTION TO POPULAR DIETS
Emphasizing that nutrition is personal and therefore the diet for losing weight should be personal, Nutrition and Diet Specialist Evrim Demirel said, “Unfortunately, there are many types of diets circulating in social media and in the environment that comes up with hearsay information from time to time. Diets such as intermittent fasting, ketogenic diet, alkaline diet, water diet are some of the diets that have never been proven or proven and are actually used for the treatment of some diseases, not for weight loss. In particular, intermittent fasting and ketogenic diets, which are mentioned a lot today, should be arranged according to you under the conditions that your dietitian deems appropriate, “he says. Otherwise, diets preferred without control and without being prepared by a specialist can cause serious health problems.
PLAN YOUR MEALS
Nutrition and Diet Specialist Evrim Demirel said, “One of the most important processes for healthy weight loss and subsequent eating habits is when you eat what amount you eat. After determining the meal order of the diet created for healthy weight loss, it will be right to determine the plan of what you will eat in advance and list the shopping accordingly.” says.
MUST EXERCISE REGULARLY
Scientific studies; reveals that regular exercise is of great importance in weight loss as well as the general benefits to health. Emphasizing that when exercise is combined with a healthy diet, it also increases the effectiveness of losing weight without being dependent on calorie restriction, Nutrition and Dietetic Specialist Evrim Demirel says: “150 minutes of moderate physical activity or 75 minutes of intense activity a week, when combined with a healthy diet, can lead to weight loss and ideal weight loss. It is very important in maintaining weight. Regular exercise accelerates metabolism and daily fat burning, while helping to maintain lean body mass. Unfortunately, activities such as rituals in our daily life, cleaning the house, shopping, mowing the lawn are not enough exercises to lose weight. To lose weight, exercise must be regular, repetitive physical activities. Never see physical activity as a punishment for weight loss and choose the types that are suitable for you and that you enjoy.”
DON’T FORGET TO DRINK WATER
Water consumption is extremely important for healthy weight loss. Therefore, make sure to drink enough water throughout the day. Nutrition and Diet Specialist Evrim Demirel, who stated that the daily water need of a person is proportional to his weight, said, “We can determine our daily water need by calculating from 20-30 ml per kilo. The water we drink helps us lose weight as it increases the feeling of satiety in our stomach and reduces the consumption of high-calorie foods.” says.