Our muscles, our organs, the body in general need energy to work, and this energy comes from the foods we eat, from drinks. The energy we receive from the foods is distributed to the zones needed by our bodies and the excess is stored as oil, perhaps need them afterwards.
If we provide enough energy to our body in exactly the amount we need, we are always in the same kilo. If we take less energy than we need, the energy begins to be met from the fat deposits and we will lose weight after a while.
Here is the answer to the “how to lose weight” question is so simple, but in practice practice is not always as easy as desired.
At this point, you can try some suggestions that will make your job easier, you can continue to lose weight without breaking your diet and without over stressing.
18 Proposal For Losing Weight
1 – Take a note of what you ate: You heard this suggestion from your friends who have lost weight in your immediate vicinity. Studies conducted in this regard also show that it is helpful to hold a “diary” and it has been determined that those who write each meal they eat will lose 15% more than those who do not write.
Seing your eating as a writing formwill help you organize and re-organize your information according to this information, such as which foods you consume more, which meals or on what days of the week you get more calories.
2 – Don’t skip meals: skipping meals makes it difficult to lose weight in two ways. If you skip meals the next time you will be much hungry the next time you will be hard and you will get the one you missed at once.
The second negative aspect of skipping meals is slowing down your metabolism and decreasing the amount of calories you are hearing at rest. If you skip breakfast, you burn less calories than usual because of the slow metabolism that runs around the clock. Fatigue, dropping blood sugar is another adverse effect of skipping meals.
3 – Do not Leave Yourself Hungry: Your hunger does not really contribute to your weight gain, and because of the increased stress that you are hungry, the hormones secreted by your body lead to more fat storage.
It is also not possible that you can keep your diet while you are hungry, but the risk of overtaking the pounds you give in the first few weeks increases. For this reason, do not be hungry and eat something when you are very hungry. I do not tell you to sit on the table without hunger, do not leave yourself hungry for long hours.
4 – Drink Water: The water we need to protect our general health is 0 calorie, and it helps you to stay full for longer by filling in the water to your stomach. To drink water instead of “diet” drinks containing energy drink, cola and artificial sweetener.
Note:Drinks produced with artificial sweeteners can have a calorie value of 0 but contain many food chemicals harmful to the body. If you are tired of drinking plain water, you can drink herbal tea.
5 – Add 10% to your Calorie Account: If you are getting 1600 calories per day according to your calculations, and you still can not lose weight after a certain period of time, add 10% more calories (for example 160 calories) than you think. Because you may have received more calories than you would have calculated for many different reasons, such as how the food is cooked, how much oil is used in preparation, the type of cheese you eat.
6 – Prepare Your Own Dietary List By yourself: There are hundreds of different dietary lists, some of them very popular. The main reason for having so many dietary lists is that not every diet program is suitable for everyone.
Note:It is impossible to say “lose weight with this diet” when you think about how to lose weight, because your diet program may be different from others, because everyone has different and different eating habits.
7 – Put Realistic Goals : One of the mistakes many of us made while trying to lose weight is to set goals that we can not reach ourselves. For example, to lose 20 pounds in 2 months. Maybe this goal may be realistic for some, some of us might have given so much in 2 months, but this is not possible when we look generically.
As time passes and you feel that you are lagging behind your goal, your morale may deteriorate and morale comes at the head of things you will need most when you are on a diet.
Note:Try to put relatively easy and realistic targets such as “I want to lose 4 pounds in the first month” rather than the stressful targets.
8 – Do not eat food without hungry: Most of us are sitting in a table with full stomach.Even if we are not hungry sometimes, we eat because of struteness, distress or just activity. This causes the body to begin to store fat again with caloric intake without spending enough calories.
Note:Do not start eating unless you feel completely hungry and try to make it a habit.
9 – Leave Food You Love: Before making a diet, make a list of your favorite foods and choose one of them that you will completely remove from your life when you start dieting. After meals, you may have chocolate or a potato chips you have eaten in front of the TV. Even if you can only do this, you will get 3000-5000 calories less per month.
10 – Have breakfast Definitely: “Breakfast is the most important meal of the day” is probably cliche, but every club has a good reason. If you start the day without breakfast, it becomes harder for your metabolism to adapt from the sleep state to daily life.
For this reason your metabolism rate is below normal value and the amount of calories you burn is reduced. Besides, you do not have breakfast and it makes you hard to start your mental and physical day, you feel sluggish and unwilling.
11 – Increase Movement: The more you move, the more calories you will spend. On a healthy diet, the minimum amount of calories you need to take each day is an average of 1400-1600. If you can not reduce your calorie so much, you can increase the amount of calories you burn by doing more.
Note: Walk more, walk to places within walking distance, take your 1 hour to exercise, leave the stairs on foot, in short, try to move more.
12 – Help Yourself: Having chocolate, chips, packed snacks, pastries, cookies, cakes, pastries and similar foods at home is very easy with the sense that “nothing will happen from one piece” at the moment, this type of nourishing feature can lead to a low calorie diet. So keep low-fat, high-calorie foods that are only suitable for your diet at home.
13 – Remove Sugar From Your Life Your body does not need sugar added to foods, drinks, other than the sugar that fruits and vegetables contain. Sugar free of protein, fat, vitamins or minerals is therefore defined as an “empty calorie source” (1). In addition, eating sugar not only weight besides your teeth, your gums your liver is very harmful.
Note:Removing the refined sugar from your life that has been shown to be the chief responsive of overweight and related diseases today will not only help you lose weight, but will also make a big contribution to your health.
14 – Don’t stress: Everything we live in modern life is a source of stress. It is not easy to stay away from the stress but if you want to lose weight you have to make an effort for it.
The hormones secreted by stress are one of the biggest obstacles to your weight gain because of the increase in blood sugar, faster hunger, more difficult fat burning, lubrication of the waist region and more fat storage.
Note:Look for stress reduction techniques such as sports, hobbies, breathing exercises, and practice the way you think fit for you.
15 – Get Your Sleep: If you sleep less than you need, you may have to eat more food than usual to turn off energy defenses . In addition, your brain will direct you to foods such as pastry and chocolate that you know are energy storage.
A good night’s sleep and protein-rich breakfast keep you healthy throughout the day and help you practice your diet more easily.
16 – Reduce Carbohydrates:
Carbohydrates are digested very quickly and converted to glycoside in a short time. Because of this, the feeling of satiety on carbohydrate-fed diet does not last long and the pancreas has to secrete more insulin due to increased glucose. When insulin increases, the enzymes that help your fat burn down are suppressed and it is difficult to get rid of excess fat.
Note:If you reduce carbohydrates and are fed protein-weighted, you will leave your body from “fat storage mode” to “fat burning mode”.
17 – Use Smaller Plates: This suggestion may seem strange, but studies have shown that those who eat in smaller plates automatically eat less and lose more weight.
18 – Check Your Hormones: If you can not lose weight after all your efforts, have a hormone test. For example, thyroid hormone imbalance, which is often seen in women, can lead to weight gain and difficulty in giving weight.
Likewise, estrogen in women may cause testosterone hormone irregularities in men to lose weight.