What are the 7 effective suggestions for any type of weight loss

 

Today, being slim and fit is the desire of almost everyone.  For this reason, many times we start dieting frantically, but at some point it can be disappointing if we don't lose our last 'sticky' pound.  Especially in the course of the pandemic that has had a huge impact on our daily lives over the past year, some of us are utterly hopeless when faced with weight gain due to weight loss, inactivity and an unhealthy diet.  But there is no need to despair!  Despite the epidemic, stubborn weight can be lost, Acıbadem Dr.

Şinasi Can (Kadıköy Hospital Nutrition and Diet Specialist Evrim Demirel “Despite the epidemic, you can lose a healthy weight, even the last two to four kilograms. You can call it a 'perfect weight'. But for that you give up no matter what. You need to stay determined and pay attention to some points in the process.” Nutrition and diet expert Evrim Demirel offers 7 effective recommendations for stubborn weight.

What are the 7 effective suggestions for any type of weight loss:

1.Avoid very low calorie diets

Unfortunately, for weight loss, very low-calorie weight loss programs that do not fit into our lifestyle and are unsustainable slow our metabolism excessively.  For example:

Diets based on single-food intake, diets made with only detox juices and smoothies, single-meal diets, and more.  body;  By slowing down our work, we can't lose end-point weight because we're regulating ourselves on this new low-calorie influx.

Dr. Acıbadem.  Şinasi will (Kadıköy) Hospital Nutrition and Diet Specialist Evrim Demirel “If we tend to area unit in such a method, we'd like to rest our body a touch, increase the calorie intake now to 200-300 calories, amendment our nutrition vogue and surprise. body and metabolism.

However, while increasing calories, it is useful to increase your daily movements so that you do not gain weight again.  Instead of depriving our body, focus on nutrition and let weight loss appear as a natural side effect.”

2.walking briskly on a regular basis

If you haven't started exercising since starting your diet, be sure to try cardio-type exercises that increase your heart rate.  

These are notably brisk walking, running and swimming.

These exercises are a type of sport that reduces fat loss, especially muscle loss, instead of a health-threatening abdominal girth, says nutrition and diet expert Evrim Demirel.  I couldn't do it on a regular basis or I couldn't reach a sufficient level on time.

Specifically, to lose body fat, you need to exercise for 1 to 1,5 hours without interruption at least 3 to 4 times a week.  Exercises performed during this period are only effective for maintaining a healthy life and weight, but do not allow weight loss.

Of course, it is also important that your skeletal muscle system is free from heart risks and health problems before planning these exercises.  "

3.need to be tested

There may be health problems that cause weight gain and even make it very difficult to lose weight.  The main causes of those health issues are glandular disease, polycystic ovary syndrome, and sleep disorder.

For this reason, during this period when it is impossible to lose weight, it is useful to have such a disease under the control of a doctor.  If one of these diseases is detected, treatment should be started quickly in the course of a diet.

Because if you don't treat it, it's like throwing an electric current and you can't go on a diet.

4.Be realistic about your expectations

When you start a diet, you weigh so much that your body reacts quickly to changes in your eating habits and low-calorie intake, and you lose weight quickly at first.

However, it slows down over time and as you get closer to the goal, the tempo decreases and the last kilo starts to become stubborn.  On the other hand, they begin to escape into a long-term diet and enter a psychological vicious cycle, having difficulty maintaining a stable diet from the beginning of the diet.

For one thing to be successful, your weight loss goals must not be reasonable, they must be at numbers that put your health at risk.  Not everyone needs to see an ideally muscular model after losing weight.  It is important to consider this when setting reasonable goals.

If the last 2-4 kg does not go away when you are on a stable diet and exercise, then you need to rest and feed your body in such a way that you do not gain weight again.  "

5.Record what you ate during the day

Many people try to lose weight, but the main meal is very lacking in nutrients, leaving them hungry for too long.  This causes him to constantly snack on fast food without realising it due to his long hunger.

He was very surprised to see that when he was aiming to lose weight he did not lose weight when he was aiming to lose weight.  This is because you eat less of these snacks in a regular meal.

Nutrition and diet expert Evrim Demirel says, "What, when and how much you eat is very important in your diet, more precisely in a healthy diet."  You can identify where you're making your escape from, and the extra unnecessary calories you're better consuming.

6.Do not consume too much diet products

Unfortunately, dieting is a sensitive issue and there are many diet products on the market for this.  When it involves sugar-free drinks, gluten-free, low-fat, lite and obesity diet merchandise, the variety is sort of wide.

However, such products should not appear harmless in the diet and should not be consumed on foot.  As a result, these products have only five calories, and when consumed more than necessary, they trigger a certain calorie load and make the weight loss process difficult.

7.If not, you need to drink water!

Nutrition and Diet Specialist Evrim Demirel “Drinking water is a factor that can help you lose weight.  Not getting enough water in your diet can slow your weight gain.  Drinking 1-2 glasses of water, especially before meals, will reduce your calorie intake.

Drinking water is important so don't neglect it in your diet. The average drinking water per day varies from person to person and should be 20-30 ml per kg.