10 Golden Tips for Fast and Lasting Weight Loss

 10 Golden Tips for Fast and Lasting Weight Loss

Due to the pandemic conditions we are in, most of us spent the winter months at home without going out. As such, sedentary life, more frequently consumed sweets and pastries led to weight gain. Biruni University Hospital dieticians gave information about 10 effective methods of losing weight both quickly and permanently while entering the summer.

STAY AWAY FROM SHOCK DIETS!

First of all, stay away from shock diets that cause excessive weight loss in a short time. Do not lose your health to lose weight fast while preparing for summer. Weight loss is based on a simple mathematical logic. When more than the calories taken into the body are burned, weight is lost. In this case, which is called caloric deficit, it is important not to feed with very low calories. Shock diets with very low calories cause weakening of the immune system, diseases and muscle loss. It is possible to achieve rapid weight loss by eating a sufficient and balanced diet without starving yourself.

BOOST YOUR METABOLISM WITH BREAKFAST

Skipping breakfast or postponing the time slows down the metabolism as it prolongs the fasting period that lasts throughout the night. Eating breakfast within one hour of waking up is the most important step to boost metabolism. For those who skip breakfast due to time and appetite problems, more practical and lighter breakfast alternatives can be developed.

EAT REGULARLY WITHOUT SKIPPING MEALS

One of the most common mistakes made during the diet process is skipping meals, thinking about calorie restriction. Skipping meals leads to a drop in blood sugar and eating more at the next meal, resulting in more calorie intake and weight gain in the long run.

WATER IS ESSENTIAL

Adequate water consumption is essential for healthy weight loss. All metabolic events that take place in the body need water. Although the daily water requirement varies according to the person, the daily requirement should be met by consuming 30 mL of water per kilogram.

CHOOSE THE RIGHT CARBOHYDRATES

The first thing people who want to lose weight usually do is to remove bread from their lives. But if you do not want to gain back the weight you have lost, you should stop seeing bread as the enemy. Consuming the right carbohydrates in sufficient amounts will prevent you from feeling sluggish and tired during the diet process and will ensure permanent weight loss. Instead of white flour, refined sugar and foods prepared with them, complex carbohydrate sources such as whole wheat flour, grain breads, whole wheat pasta, bulgur should be preferred.

EAT A FIBROUS DIET

Foods with high fiber content such as vegetables, fruits and legumes prolong satiety, balance blood sugar and regulate the digestive system. Consuming a salad of seasonal vegetables at every meal, 1-3 servings of fruit a day and 1-2 meals of legumes a week will ensure a high-fiber diet.

MAKE HERBAL TEAS A HABIT

Herbal teas are calorie-free drinks that curb cravings and boost metabolism. Green tea with raw nuts can be a good snack option. Especially brewing it with cinnamon or adding cinnamon bark will suppress your appetite.

DO NOT NEGLECT EXERCISE

Exercise activates the metabolism and burns fat. When combined with diet, exercise will help you lose weight faster and more quickly. In addition, exercise will help you achieve a fitter appearance by preventing sagging skin as you lose weight.

DO NOT EAT LATE AT NIGHT

With the sunset, metabolism starts to slow down. For this reason, it is more difficult to burn the food consumed at late hours. The last meal should be at least 2-3 hours before going to sleep.

GET QUALITY SLEEP

Regular sleep is essential to control food consumption and metabolism. Getting too little sleep increases the release of cortisol, which leads to stress. Stress is a factor that stimulates the desire to eat. For this reason, 6-8 hours of quality sleep a day is important in weight control.

Soup recipe that will speed up your metabolism and make it easier to lose weight;

1 medium size zucchini,

2 small tomatoes,

1 small red onion,

1 small red capia pepper,

Half a bunch of fresh parsley,

1 tablespoon olive oil

All ingredients are cooked, the mixture is left to cool and blended with half a bunch of fresh mint. It can be consumed 2 bowls a day.