As summer comes, the desire to lose weight increases. Eating heavy meals during Ramadan and winter months and living sedentary cause unhealthy weight gain. These weights both negatively affect health and cause undesirable appearances. Fast work of metabolism in the weight loss process provides more effective results. Experts recommend that you should not skip meals in order to speed up your metabolism, and that you should eat little and often.
MEAL NUMBERS MUST BE INCREASED
Stating that there are only a few weeks left to summer and that it is time to start a diet in order to enter the holiday in ideal sizes, Dyt said. Hilal Mutlu Baynıkoğlu said, “First of all, it is necessary to increase the number of meals, try to consume 3 main and 3 snacks during the day with snacks every 2-3 hours. “The more meals, the faster the metabolism,” he said.
3 MAIN MEALS AND 3 BREAKING MEALS MUST EAT
First of all, Dyt pointed out that it is necessary to increase the number of meals. Baynıkoğlu said, “Try to consume 3 main and 3 snacks during the day with snacks every 2-3 hours. The more meals, the faster the metabolism. Breakfast is a must and should be the crown of your meal. Have the hardest meal at breakfast, so that you wake up the metabolism from the night’s sleep and keep it alive all day long. Don’t forget that breakfast is the most important meal to start the day healthy and lively, it has a positive effect on blood sugar regulation, cognitive performance, work and school success.
TRY NOT TO CONSUME PREPARED FOODS
Saying that we should buy the milk and dairy products used without fat or with semi-fat, Dyt. Baynıkoğlu said, “Prefer the bread group as whole wheat, rye or einkorn. Take care to consume lean parts of meat. Try not to bring ready-made foods into your kitchen as much as possible.
WALKING MUST BE TAKEN AT LEAST THREE DAYS A WEEK
Dyt, who recommends making a habit of walking for 45 minutes at a moderate pace at least 3 days a week, even if we cannot do sports. Baynıkoğlu pointed out that we should always have water with us while walking and that we should adjust our diet according to our walking plan.
DRINK REGULAR WATER
Underlining that we can revive our metabolism by drinking water, Dyt. Baynikoglu shared the following information:
“Do not wait for thirst to drink water. Make sure to drink at least 2-2.5 liters of water a day. Start your day by drinking water and make a habit of drinking water between meals. Remember that beverages such as tea, coffee, herbal tea do not meet the daily water requirement. Using a scale in the kitchen always works so you can set the portions just right. According to studies, keeping a diet diary significantly reduces the calorie intake. That’s why you should make a note of what you eat during the day and you should do it at that moment. Since the drinks also contain calories, they should be written in the notebook.”
DON’T TRY TO LOSE WEIGHT BY EATING LESS
Saying that trying to lose weight by being hungry is one of the biggest mistakes, Dyt said. Baynıkoğlu said, “There is a calorie that the body needs to take, and diets made under this calorie slows down the metabolism. Make sure that all four food groups are present on your plate at the main meals. These are the dairy group (such as milk, yoghurt, ayran, tzatziki), meat group, vegetable group and cereal group. However, it is necessary to pay attention to the cooking methods. Grilling, steaming, boiling, steaming are the best cooking methods.
CONSUME HEALTHY FATS IN YOUR MEALS
Emphasizing that we make room for healthy fats in our lives, Dyt. Baynıkoğlu said, “Include walnuts, hazelnuts and almonds in your snacks, you can add avocado to salads, you can use extra virgin olive oil in meals and salads. You should definitely get help from your dietitian to learn how to eat healthy and apply the nutrition plan that suits you.