8 Golden Rules for Permanent Weight Loss

Losing weight is relatively easy with various methods, but the important thing is to lose weight permanently. This week, I'm sharing with you the eight golden rules of losing weight permanently. Try it, you will see the difference

Have you often asked yourself why I can't lose weight as I want? Isn't it a big question mark in your mind, where am I going wrong? First of all, you should know well; To lose weight is to manage a process well. It is the end of all weak moments caused by emotional and stress not being eliminated with food. Weight loss means planning more conscious meals and eating more controlled meals. In addition, each of us has a different metabolic structure. While some of us can easily burn the calories of the food we eat, some of us can burn more difficult and move forward in the slimming process with less weight loss. For this reason, I can say that knowing your body and taking firm steps towards your target weight with more patience will add strength to your permanent weight loss. Here are the golden rules of losing weight permanently...

8 Golden Rules for Permanent

1- REDUCE OIL UPtake

I can say that how much fat you consume is the most important predictor of how you will lose weight. Very recently, for the first time, the effects of two separate low-fat and low-carb diets on long-term weight loss have been compared. As a result, it was found that a lower-fat diet burned much more fat during a long weight loss journey. Researchers underline that low-carb diets are not the only alternative for weight loss. It emphasizes the importance of a diet free of trans fatty acids, which consists of healthy fats up to 25 percent of daily calories, which are low-fat but not enough to create essential fatty acid deficiency, for a safer weight loss.

2- Make room for vegetables

Fresh vegetables are the magic foods of easy weight loss. They are low in calories, but contain plenty of micronutrients and herbal bioactive components that relax metabolism, help melt storage fat, and even protect health while weakening. When planning your weight loss meals, you should eat free of all green leafy vegetables raw. You should consume starchy vegetables in small portions once a week. You should prefer all other vegetables, not exceeding a small plate with meat or olive oil.

3- Say goodbye to processed meats

In the planning of a healthy weight loss diet; It is necessary to consume more fresh plant foods, unrefined grains, unroasted nuts and legumes. You should eat fish, chicken, turkey meat, eggs, milk, cheese, yogurt, ayran and kefir, which are animal protein sources, in sufficient quantities. Losing weight by consuming very little red meat and pastrami helps to open the doors of a healthy life. On the other hand, I would like to remind you that processed meat products such as ham, sausage, salami, roast beef and sausage should not be included in the healthy lifestyle menu, as they make it difficult to remove fat from the waist area.

4- DON'T GO Hungrily

Weight loss by starvation is the most painful method of losing weight. Yes, a person who is hungry can lose weight, but he can never maintain his health or the weight he lost. In these diets, minerals such as sodium and potassium are excreted in the urine, which we call diuresis, blood pressure drops, and most of the weight lost is water and muscle loss. Uric acid and blood fats are broken down in the blood. Gallstones are formed in fasting diets due to rapid weight loss. Metabolism slows down. Hair loss, fatigue and irritability are the most important problems that manifest themselves. Pleasure receptors increase in the brain and excessive interest in each food is revealed, leading to eating abundantly without realizing it. In the blink of an eye, the weight is regained again.

5- DO NOT CUT THE BREAD

In order to start fat burning in the body, it is necessary to eat whole grains in a balanced way, to remove refined grains, foods containing starch and foods containing pure sugar. So it's not the bread that's healthy. Dietary fiber called inulin, which is found in wheat fiber, has a prebiotic effect and protects it from cancer in the colon by increasing the short-chain fatty acids in the body and intestines. Eating enough wheat bread or whole grains such as buckwheat with meals reduces the disease-causing beta glucourinidase activity by 30 percent. It provides protection from diseases such as diabetes, heart and cancer. Wheat-specific antioxidants and dietary fibers work together to bind bile acids and reduce cholesterol synthesis in the liver.

6- USE OLIVE OIL:

Studies report that eating foods high in saturated and trans fatty acids, which are identified as unhealthy fats, results in obesity. On the other hand, there is no evidence that eating healthy fats in appropriate amounts makes you fat and makes the body fat. Therefore, immediately make room for olive oil from vegetable oils in your kitchen. Olive oil contains high levels of monounsaturated fat called oleic acid, which has a vasodilating effect. And it is the best source of antioxidants (phenolic compounds) and the best storehouse of essential fatty acids and vitamin E. Using olive oil alone regularly; It reduces LDL cholesterol in the blood and increases HDL cholesterol. In your kitchen, you should purify butter, lard, cream, cream, coconut oil and all hard margarines for a healthy life and permanent weight loss.

7- ATTENTION TO FIAZY BEVERAGES

Although we know that the sodas, cola drinks and concentrated fruit juices we drink with meals are unhealthy, we do not know of any alternative beverage that will give the same pleasure. Do not forget that; carbonated, sweetened and cola drinks prevent the satiety center from working well, encouraging people to eat a lot.

8- ENVIRONMENTAL SUPPORT IMPORTANT

If family members do not show understanding and support to the person in terms of both eating and activity, this will cause the will to be broken. This manifests itself in the form of failure in the person's attempt to lose weight. Family and friend support should provide socialization other than eating activities, and should not judge the obese person about eating and activity during the slimming process. And you should never make regular meal plans and interrupt the diet.