You can see the best tips for weight loss in my article down there .Healthy weight loss and ideal body weight is achieved through a regular and balanced nutrition program. An ideal body weight can be achieved through a diet plan prepared according to health information, gender, physical activity and anthropometric measurements such as height, weight and age. Slimming is important in the process is not to lose weight fast; permanent and healthy weight loss. In this case, consuming food groups containing protein, carbohydrate and oil, not neglecting water consumption and making mid-day meals are among the most effective factors.
The prevalence of obesity, one of the greatest health problems of our time, is increasing in the world. According to the latest data, the number of obesity increased from 400 million in 2008 to 700 million in 2015. In 2025, one out of every 5 people is expected to be obese. The prevalence of overweight also increases in direct proportion to obesity. In 2008, the number of overweight, which was 1.4 billion, increased to 2.3 billion in 2015. Obesity can be defined as increasing the amount of fat in the body. The percentage of fat in the body of a healthy woman is 25% maximum; the male individual should be 18%. Higher fat ratio than this number may be a precursor of obesity.
9 Weight Loss Tips
1 – Low-calorie diet: Low-calorie nutrition causes a decrease in metabolic rate, health problems such as fatigue, fatigue and headache. Application of low calorie and shock diet programs can provide weight loss in the first period; however, weight loss may slow down or even stop. Low-calorie food consumption in the body for a long time will cause energy shortages can be stored as fat in the body consumed foods. Therefore, an increase in body fat can be seen. Feeding in ideal calorie is the most effective factor in accelerating metabolism and realizing weight loss.
2- Making 3 main 2 or 3 snacks per day: It is important to make all meals during the day so that the metabolism does not slow down. At the same time, the consumption of snacks ensures that the blood sugar is more balanced and increases the toughness time. This helps to maintain calorie control by avoiding excessive food consumption at the next meal.
3- Not skipping breakfast: breakfast is the most important meal during the day and is effective in appetite metabolism. After a long period of hunger at night, consuming food in the morning causes more food consumption at noon. This situation does not allow calorie control and a large amount of food consumption at a meal brings.
4- Consuming nutrients from calcium source: It is found that the consumption of milk and milk products such as milk, yoghurt and cheese, which are rich in calcium, are related to body weight and decrease in fat mass. In particular, calcium minerals in dairy products can help activate the lipase enzyme responsible for fat burning. The presence of 3 to 4 portions of milk and milk products in the daily diet plan is important for both weight control and bone health.
5- Consuming a variety of brown bread: The consumption of brown bread such as whole wheat, rye and bran bread in main meals is important for toughness metabolism. Especially in the group B vitamins and fiber-rich carbohydrate source of the variety of brown bread blood sugar balance in the balance helps to make calorie control.
6- To increase the consumption of food source of posa: The consumption of nutrients such as vegetables, fruits and cereals is especially important for our digestive system health. At the same time, the feeling of posture toughness and this feeling lasts for a long time. This way, too much food consumption can be avoided.
7 – Drinking green tea: Green tea is a food rich in antioxidants in particular. However, thanks to the katesinlerin content, it supports fat burning and suppresses oil production. It also accelerates metabolism thanks to the thermogenic effect. Individuals without any health problems can drink 2 cups of green tea during the day. It is recommended that blood pressure patients do not consume green tea as this can reduce the effect of the drug used.
8- Not to neglect water consumption: Water consumption is important both for metabolism and for proper functioning of our organs. In particular, 2-2.5 liters of water can be drunk per day to prevent the digestive system problems and prevent the body from edema. In the water to be consumed, cinnamon sticks, cloves, apple slices and lemon slices can be added. These foods added to the water give the stomach toughness.
9- Regular physical activity: Regular exercise should be done to achieve edema and accelerate metabolism and support fat burning. The brisk walks over 25 minutes are effective.