Fast Weight Loss Ways
What are the foods that keep you full? Explaining ways to lose weight fast, Internal Diseases Specialist Dr. Ayça Kaya made suggestions to speed up the weight loss process.
Losing weight fast, getting rid of weight fast is something that many people want. So, what should be considered when losing weight? What rules should be followed? What should we change in our lives? What should we have to do to remain fit and healthy? Here are the answers to these questions
The diet book published by the Mayo Clinic, one of the leading health organizations in the USA, explains the ways to lose weight easily and maintain this weight by leaving a few healthy habits and abandoning some bad habits, leaving aside the diet myths that cannot be adapted to daily life.
According to Mayo Clinic experts; The only thing to do is to find the right foods, to consume it while enjoying the meal, to go through a slimming process without stress, to learn the right diet and not to return to old bad habits.
MAKE THESE 5 HEALTHY HABITS TO LOSE WEIGHT!
It is stated that in order to lose weight, it is stated that first of all, it is necessary to be determined to adopt healthy eating habits and to put aside the sedentary life, and it is recommended to adopt the following 5 healthy habits.
"Start the day with a good breakfast. Do not have a meal without fruits and vegetables. Do not miss cereals from your table. Consume healthy fats such as olive oil, stay away from trans fat and saturated fat. Exercise every day, if you cannot do anything, walk for 1 hour every day."
The 5 bad habits that are often considered insignificant and should be abandoned are listed as follows: "Never eat while watching television. Remove sugar from your life, if you say 'I can't', take advantage of fruits as a sweetener. Eat only fruits and vegetables as an aperitif, a slice of cake is equivalent to 4 apples. Avoid fatty meat, eat low-fat or lean meat. Stop eating out, especially in fast food restaurants. "
"WHY DOES TELEVISION EAT A LOT?"
Dietician Sinem Paker answered the question, "There is television at the top of the list, why not eat in front of TV?": “It almost hypnotizes people. It makes us motionless. While children used to run and play on the streets, now the television is in front of the computer. This is the main reason for the increase in obesity in our society, inactivity has increased a lot. You cannot adjust what you eat when you feel full or consume fast amounts. A feeling of satiety comes from the brain 20 minutes after starting to eat. If you watch TV for those 20 minutes, you won't be able to adapt to the amount you eat and you may have eaten too much. You need to know what you eat, see, and enjoy what you eat. Television prevents this. It is a very common mistake in children. Children should never be fed in front of the TV. Otherwise, it will cause some problems in the future. ''
Stating that the secret of losing weight lies in deciding, Sinem Paker said, `` If you think that I will do this job, you will lose weight, but I will wear this outfit, I have to go in my bikini in summer, I have to get ready for this wedding and it will be very troublesome. ''
"WE DO NOT RECOMMEND TO LOSE WEIGHT FAST"
Noting that there is no change in lifestyle and when the issue is considered as "diet", Paker said, "There should be no goals such as losing 5 kilos in one week, 15 kilos in 10 days, and 20 kilos in 3 months. Because when you index the body to lose weight quickly, you gain weight very quickly. That's why we don't recommend rapid weight loss. This is a demanding job. You should definitely change your eating habits. ''
Paker stated that the most troublesome period in this process was the first 1 month, the body responded with resistance during this period, and then the body got used to it and said: If you apply them for 3-5 days, you cannot adapt them to your life as they are not suitable for your lifestyle. Then it is avoided without losing weight. That is why it is necessary to be in contact with experts so that weight can be lost without making life difficult and within limits. ''
"PERSONALIZED PROGRAM, NOT DIET LISTS"
Dietician Sinem Paker stated that no success can be achieved in losing weight with a single type of diet, and personal programs should be implemented and said, “Personal programs such as working conditions, things that they enjoy, lifestyle, health status should be implemented. Because every body is unique. ''
Noting that it is not right to have a problem such as "only boiling, I will only eat vegetables", Paker said, "The biggest sociality in our life is eating. When we meet our loved ones, we think about where we go, what we eat, what we drink. We do not have the right to remove such a great sociality from our lives. But people think that when they say diet, they will enter such a process. However, in order to make it a lifestyle, you need to learn to do this with the foods you have at hand.
AT LEAST 1 TO 5 WEIGHT PER MONTH
Many people trying to lose weight experience problems with their weight loss rate. It is scientifically normal for a person to lose at least 1 and at most 5 kg a month. If you are not able to lose weight within these limits, although you are very careful, here is Dr. 5 suggestions from Ayça Kaya to speed up your weight loss process ...
1) START YOUR MAIN MEALS WITH SALAD AND YOGHURT DOUBLE!
After you've finished the salad and yogurt, move on to other meals. In our traditional way of cooking, first the soup and then the main meal come to the table. Salads and yogurt are often used as side dishes and are often inedible. However, if you start your meal with salad and yoghurt and switch to the main meal after finishing them, you will be able to eat less of the main meal with higher energy value. You get full faster and leave the table.
2. LEAVE THE FOOD WITH HIGH CARBOHYDRATE IN THE MEAL FOR THE LAST!
Carbohydrates are the most important fuel of our body. A life without carbohydrates is unthinkable. In particular, the only fuel the brain uses is carbohydrate. Unfortunately, we consume too much carbohydrate in our daily life and excess carbohydrates are stored as fat in our bodies. Let's try to consume foods such as potatoes, rice, bread, pasta, pastry, noodles that we use as auxiliary meals in addition to our meals, at the end and always at least. Let's not have such foods at the same time.
3. DRINK WATER BEFORE AND DURING A MEAL !
It has been shown in many scientific studies that the water before and during meals makes it easier to lose weight. Drinking water before and during meals reduces the empty volume of the stomach, suppresses hunger and makes you eat less.
4. DO NOT LIT ON THE TABLE ON THE EARTH !
When you sit very hungry to eat, the amount eaten increases and the person is very difficult to get full. If you feel that you are very hungry, if you consume foods with high protein value such as milk, yoghurt, ayran, milk coffee just before eating, you will notice that you will get full faster and eat less.
5. OPEN MORE SPACE ON YOUR TABLE FOR 5 SMART FOOD THAT TAKES MORE TIGHT
LEMON: Use lemon in your meals. Because by lowering the glycemic index of lemon foods, it prevents blood sugar fluctuations and makes you feel full.
WALNUT: Thanks to the good oils it contains, 2 walnuts you can add to snacks or salads prolongs your stomach emptying time and prevents you from getting hungry faster.
HOT RED PEPPER: The hot red pepper accelerates the metabolism and increases fat burning due to the capsaicin substance it contains. It's time to love spicy food more.
PICKLE: The probiotics in homemade pickles increase the number of good bacteria in the intestine, accelerating excretion, strengthening immunity and balancing metabolism.
YOGURT: It fights the fat around the belly thanks to the conjugated linoleic acids it contains. Thanks to the protein it contains, it makes you feel fuller and its high calcium content accelerates fat burning.
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