No matter how much attention is paid during the long holiday, it can be inevitable to eat more than the routine or to consume more calorie products. Yeditepe University Kozyatağı Hospital Nutrition and Dietetics Specialist explains in detail that the sooner you start to lose weight, the easier it is to get rid of the weight gained. Here are some tips on how to move forward: 

1. Drink a Sufficient Amount of Water 

For the regular functioning of the body and to regulate your fat metabolism, you must drink 2-2.5 liters of water per day. Drinking plenty of water will also help you eat less, as it will make you feel fuller. In addition, drinking water half an hour before a meal also facilitates digestion.

2. Do Not Skip Exercising

Underlining that it is absolutely necessary to be more physically active to lose weight, Specialist Dietician stated: “Increasing your physical activity increases your body's energy expenditure, making it easier for you to lose weight. Walking at a fast pace for 1 hour 3 days a week will help with fat breakdown. But keep in mind that unless you pay attention to your diet, the physical activity you do will be wasted. Therefore, it is necessary to pay attention to both movement and nutrition.”

3. Increase Fiber Consumption

Fiber-rich foods have both long-lasting satiety and intestinal activity. This also supports weight loss. For this reason, opt for fiber-rich foods such as fresh fruits and vegetables, whole-grain foods, and dried legumes at meals.

4. Stay Away from Ready-Made Foods

Reminding that ready-to-eat foods come first among the products that cause weight gain, Specialist Dietician: “If you want to control your weight because a large portion of ready-made foods has too much sugar and fat, you should eliminate these products from your life. Instead, choose healthy foods with high fiber content.”

5. Have Greens and Vegetables at Every Meal 

Thanks to the fiber in it, it will keep you full longer, and at the same time, it will make you healthier with its richness of vitamins and minerals. Protein, fat, and carbohydrate balance is extremely important in meals. For this reason, it is necessary to pay attention to the fact that half of the plate in front of you is made of protein and fat, and the other half is made of vegetables. Of course, it is important not to forget grains such as bread and bulgur.

6. Create Healthy Eating Hours for Yourself

Implementation of the main meal and snack (2-3 hours difference between them) every day is another important point. Specialist Dietician stated that regular nutrition will help your body burn fat and make it work properly. It is possible to eat correctly not only for a certain period.

7. Do Not Skip the Breakfast

It is also important not to skip breakfast because breakfast wakes the body by working the metabolism. You don't always have to have a big breakfast to do this. Instead, a small breakfast, such as fruit and milk or a toast of whole wheat bread and white cheese, may suffice.

8. Consume Fish 2 Days a Week

Thanks to the omega-3 content in fish, it is among the foods that help to reach a healthy weight by regulating the working functions of your body. Spc. The dietician remarks that it is absolutely necessary to take care to consume fish two days a week. It would be beneficial to have a way of cooking on the grill or in the oven.

9. Stay Away from Pastries

Although pastries have a very important place in our food culture, if you want to lose weight, you should especially avoid these products. Because products that can be consumed at any time of the day, such as pastries,  and a savory bun, cause weight gain because they have too many calories.

10. Arrange Your Bedtime

Our dietitian, along with nutrition and exercise, emphasizes that a regular and quality sleep pattern is very important for weight control, and gives the following information: “For the proper functioning of your metabolism and appetite control, that is, for a healthy weight, make sure that your sleep is regular and quality. Therefore, try to sleep 7-8 hours a day and go to bed at the same hours as much as possible. If you have trouble in the transition to sleep, you can benefit from herbal teas such as melissa and medicinal chamomile."

Press Coverage: mynet.com | haberturk.com | cnnturk.com