Golden rules of healthy weight loss
It is the dream of many people with weight problems to look slim and fit in the summer, to get rid of the fat around the belly.
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Dangerous breakfasts!
There is about 11–12 hours between dinner and breakfast. This period goes up to 16–17 hours without breakfast. Prolonged fasting causes weight gain as it will reduce the metabolic rate. Therefore, make sure to have breakfast within 1 hour when you wake up. Skipping breakfast or choosing high-calorie foods such as pastries and pastries for breakfast is one of the most important reasons for weight gain.
Balance your meals
When we skip or delay our meals, we eat more than we should at the next meal. Thus, we get the excess energy in one meal. However, regular meals accelerate your weakening by balancing the body work speed.
Do not leave the table before 20 minutes
Since the feeling of satiety will occur when you eat your meals slowly and for longer than 20 minutes, the underlying weight problem will not be the consumption of food that the body does not need. Eat your meals by chewing slowly and for a long time.
Don’t eat plate by plate
If you want the slimming to be permanent, you need to pay attention to portion control while eating. Therefore, prepare the portions determined for you on your plates. If you want to lose weight, do not bring the bread to the table with the bread basket and the food with the serving plates.
Snack in moderation
Do not overlook your seemingly small snacks in your daily meal plan. Do not eat high fat snacks such as chocolate, chips, biscuits. Pay attention to the portion sizes of healthy snacks such as walnuts, hazelnuts, almonds and dried fruits that seem innocent.
Thin with yogurt and kefir
Probiotic foods such as yogurt and kefir have an important place in healthy slimming as well as health. These foods, which help with weight loss by regulating the use of energy in the body, are also effective in increasing bowel movements.
Consume foods high in fiber.
Pulp foods prevent you from getting hungry quickly by giving you a feeling of satiety. Whole wheat and whole rye bread, vegetables and fruits, chickpeas, dry beans, lentils, etc. such as legumes are among the foods rich in fiber.
Don’t be dehydrated
Take care to consume 2- 2.5 liters of water a day. Drinking water before and during a meal helps to create a feeling of satiety without taking calories, preventing unnecessary calorie intake at that meal. It also helps to be strong-willed against high-calorie foods.
Exercise is essential
It is not possible to lose weight in a healthy way with only a change in diet. A successful diet must be supported by regular physical activity. Make half an hour of walking every day a part of your daily life.
Make your goal clear
Being determined and targeting is the most important step in slimming. Do not despair, as all changes require a certain process. Remember that having a balanced, steady and conscious approach to dieting will help you achieve your goal.
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