Today, with the development of technology, we are able to reach all kinds of information. While this is a useful development in some respects, it also harms us. Both social media and television, computers, magazines give us the wrong information in many publications. The subject of nutrition is an issue that everyone has given importance in recent years. With the increase in obesity and overweight people, a lot of information about nutrition is being shared and researched. The people who want to get rid of their weight are exposed to a lot of information flows and this causes confusion.
Dukan diet, paleo diet, mediterranean diet, alkaline diet, karatay diet, detox and shock diets fly around while people are rightly surprised by which one to apply. Sometimes I wish everything was as simple as this, and we didn’t have 4 years of education. Losing weight is not as difficult as you think, leave yourself hungry for 3 days, or eat very low calories during the day, you lose weight. There is only one point that is important: being able to lose weight in a healthy and correct way.
- 1 What is healthy weight loss?
- 2 What are the tips for permanent weight loss?
- 2.1 1. Shield your body with Omega-3!
- 2.2 2. Antioxidant: Strengthen with vitamin C
- 2.3 3. Drink 2-2.5 liters of water per day.
- 2.4 4. Consume 3 Main 3 Snacks on a Day
- 2.5 5. Consider probiotics for immunity.
- 2.6 6. Do not give up on whole grain products, increase pulp intake.
- 2.7 7. Consume healthy snacks
- 2.8 8. Take enough protein daily.
- 2.9 9. Vitamin D promotes immunity.
- 2.10 10. Increase your muscle mass by exercising.
What is healthy weight loss?
What we call healthy weight loss is to reduce the amount of excess fat in the body and increase the amount of muscle. In other words, what you need to do is not to lose 30 pounds in a month. Slow diets that reduce the rate of fat in your body are better for you. Fast weight loss diets will cause you to lose muscle. Fat is a hard-melting tissue in the body and is not lost as fast as muscle. If you lose fat your weight gain again will be slow. Just as people who experience muscle loss after a fast diet, they will get back more of their lost weight at the same speed. Therefore, we nutritionists try to explain the logic of the work and we try to adopt the “healthy lifestyle” which is the main meaning of diet.
Starting from this point, I will tell you today that it is not difficult to lose weight by feeding correctly and that it is possible to lose weight by accelerating your metabolism.
What are the tips for permanent weight loss?
1. Shield your body with Omega-3!
Omega-3, the main source of fish, is the most important fatty acid for your body’s immune system. It supports brain development and has vasoprotective, regulating blood fats, anti-inflammatory properties. Omega-3 strengthens your immune system by reducing inflammation in the body. In addition, omega-3 acids accelerate metabolism and facilitate weight loss as they fight thyroid cells to burn more fat.
Especially when you eat big and oily fish such as salmon, sea bass, 2-3 time a week, you contribute to the burning of fat in your body. Omega-3 is also found in green leafy vegetables such as chia seeds, flax seeds, walnuts, purslane, spinach and broccoli.
2. Antioxidant: Strengthen with vitamin C
The antioxidant vitamin C (ascorbic acid) protects you from cancer while fighting against free radicals, preventing tissue and cell damage. It strengthens the immune system of cells. It helps recovery of the falling immune system by the effect of slowing metabolism. However, since vitamin C is a water-soluble vitamin, it is not stored in the body and should be taken daily. Its richest sources are red-purple fruits like orange, tangerine, pomegranate, grapefruit, kiwi, raspberry, blackberry, blueberry, strawberry, cranberry, and green leafy vegetables such as pepper, parsley and dill.
3. Drink 2-2.5 liters of water per day.
The best way to awaken dormant metabolism is to drink regular water. The amount of water that everyone needs to take daily varies according to their weight. Increased water consumption through sweating in summer may decrease in winter. Water has a crucial role in the absorption, digestion, transport and disposal of nutrients, so water is vital to our bodies. It will also help you to increase your metabolism rate. Beware, don’t reduce your water consumption when the temperature decreases!
4. Consume 3 Main 3 Snacks on a Day
Snacks are essential for portion control. If you stay hungry for more than 3 hours, your blood sugar fluctuates. Snacks will help you to keep your blood sugar in balance, avoid sweet crises, increase your metabolic rate and lose weight easily.
5. Consider probiotics for immunity.
Probiotics are living microorganisms (yeast or bacteria) that regulate microbial balance in the intestinal tract. Our immune system is strengthened by the enrichment of bacteria in our intestines. If the intestinal system, which is affected by the seasonal change, slows down bacteria production, the immune system cannot function normally. The balance in the intestinal flora is disrupted. The metabolism slows down and the immune system weakens. Therefore, it is very important to increase the consumption of fermented foods such as yoghurt, kefir, pickles and cheese.
6. Do not give up on whole grain products, increase pulp intake.
Choosing whole grain products instead of foods made from white flour helps your gastrointestinal system to work while preventing your blood cholesterol from rising, and these products also provide great advantages by protecting you from cardiovascular diseases. Whole grain products prolong the toughness period and help your digestion by feeding friendly bacteria in your intestine. You should not stay away from whole wheat cereals such whole grain flour breads, unrefined rice, whole wheat cereal products.
7. Consume healthy snacks
Foods such as raw almonds, raw nuts, walnuts, raw peanuts are rich in essential nutrients such as magnesium, protein, vitamin E and fiber. Rich in omega3, omega-6, omega-9 fatty acids, these nutrients facilitate digestion, prevent vascular blockage, and accelerate blood flow; thus lowers LDL cholesterol and increases HDL cholesterol. These nutrients are particularly effective for burning belly fat.
8. Take enough protein daily.
Taking enough protein helps you build muscle, which prevents your metabolic rate from slowing down. Make sure that you get enough protein and calcium from the dairy products as well as the proteins from the animal source of red meat, chicken / turkey, fish, eggs and dried legume.
9. Vitamin D promotes immunity.
Falling vitamin D levels in winter have a negative effect on immunity. Vitamin D, which is involved in the body’s calcium and phosphorus metabolism, is known to be protective against certain types of cancer, prevent diabetes and support the immune system. You can meet your vitamin D needs by sunbathing in summer and consuming oily fish such as salmon, herring, mackerel, sardine, tuna, eggs and milk which are sources of vitamin D in winter. If you have low vitamin D, you can take a vitamin D supplement at the pharmacy.
10. Increase your muscle mass by exercising.
The metabolic rate is much higher in people with high muscle mass, because muscle cells consume about 6 calories more than other cells in a day . As fat tissue increases in the body, the basal metabolic rate decreases. Increase your daily physical activity to gain weight control and strengthen your immunity. For this, a total of 150 minutes of exercise per week is enough or I recommend you 30-45 minutes of brisk walking a day.
When you pay attention to all of these things you will be healthy and you will feel better. If you want sample special menus, you can lose weight better and controlled by programs prepared by a nutritionist 🙂