The process of gaining and losing weight can be quite troublesome for people. In order to lose weight more effectively and quickly, it is necessary to pay attention to the meals and harmful habits. It is necessary to regulate nutrition both for health and to reach the desired weight. Dietitian Ayda Erken said, “One of the most important factors that make us gain weight is irregular sleep and meal times. Sleep for no more than 6-8 hours a day. Have your breakfast in the first hour after waking up in the morning, without delaying it. This helps your metabolism to work faster.”
UNHEALTHY DIETS ARE DANGEROUS
Underlining that it can be extremely dangerous to rush to lose the weight gained in the winter and sometimes to resort to unhealthy diets, Erken gave the following suggestions on how to get rid of excess weight:
REGULAR SLEEP AND MEAL HOURS ARE IMPORTANT
“One of the most important factors that make us gain weight is irregular sleep and meal times. Sleep for no more than 6-8 hours a day. After getting up in the morning, have your breakfast within the first hour without delay. This helps your metabolism work faster. Take a small snack 3 hours after breakfast and try to have your lunch 2 hours after the snack.
Chew your meals thoroughly
Do not eat anything for 4 hours after lunch. At the end of 4 hours, take a small snack again and have your dinner 2 hours later. Take another small snack 1-2 hours before going to bed and end your day. In this way, you regulate the habit of ‘eating little by little, often’ and ensure that your metabolism works more regularly. Eat each bite at least 15 times, chewing your food slowly and well. Take small bites. Do not hurry.
PAY ATTENTION TO WATER CONSUMPTION
We should drink 12-15 glasses of water a day. Especially, drink 1-2 glasses of water before each meal and try not to consume liquids with the meal and in the first half hour after the meal. Do not cook less salty, less spicy dishes and do not add salt and spices to the table again, as overly salty or spicy foods will whet your appetite, thus causing you to eat more than you need and gain weight.
EAT YOUR MEALS ON SMALL PLATES
You will not be psychologically satisfied as the food will appear less than it is on large and deep plates. In this way, you will eat more than you need. Eat all your meals on small, flat plates. In this way, ‘your eyes are full before your stomach’. Do not be busy with other things while eating, as being busy with other things (television, newspaper, conversation) during the meal will cause you to miss the measure and forget to chew.”
DO NOT SKIP MEALS
Pointing out that a low-carbohydrate diet will cause fatigue, Erken said, “Make sure to consume vegetables, fruits and grains at every meal. Drinking tomato juice can be an alternative for those who do not like vegetables. With tomato juice, you can increase your blood circulation and increase your energy. Do not skip meals, every 3- Eat every 4 hours Spicy or fatty foods can cause heartburn, avoid.
MAKE A HIGH-GRAIN BREAKFAST FOR LONG-TERM FITNESS
For a long-lasting sense of well-being, start your day with a low-fat, high-fiber breakfast like whole grains and fruit. Carbohydrates such as bread and corn flakes act as a relaxant by causing the secretion of serotonin hormone. Add fruit juices to your breakfast to increase morning energy.
MAKE THE FRUIT SELECTION SUITABLE
Some fruit juices can cause burning in the morning by changing the acidity of the stomach. Fruit selection is important in this regard; pineapple, apple and grape are the right alternatives. Avoid foods high in simple sugars and drinks high in caffeine. These can create a feeling of lightheadedness later in the day.
STAY AWAY FROM ALCOHOL
Take care not to consume alcohol. Alcohol, which suppresses the central nervous system, leads to extreme fatigue after a few hours. Remember, sports cause the body to produce energy, not fatigue. Working muscles will speed up your metabolism, and hormones released during movement will bring happiness and vitality.