''If you say ''I can't pay attention during holidays and will start a healthy diet later, you are making a mistake," said Yeditepe University Kozyatağı Hospital Dietitian and Phytotherapy specialist Buket Ertaş Sefer
She advises against postponing the adoption of a healthy eating routine after the holiday if you find it challenging to stay mindful during festive times and She emphasizes the importance of maintaining awareness to ensure effective weight control during the holiday season.
Dietitian Buket SEFER said that '' the flow of life not always being conducive to favorable conditions, The important thing is to establish balance within the circumstances, If you can achieve this, lifelong balance will be easier, Regarding holidays and similar times spent with awareness and she added, "Although such periods can boost your motivation and self-confidence, they may not always go as planned. ". Accepting this as normal and continuing without panic is the best approach." Dietitian Buket Ertaş Sefer point out the importance of changing habits to get through the post-Ramadan holiday without gaining weight, giving these tips.
“Start Your Day with Exercise to Speed Up Your Metabolism”
Dietitian Buket E. Sefer, who emphasizes that accelerating metabolism is one of the most crucial elements in weight control, “If there is no time during the day, you can wake up half an hour early every morning and do brisk walking or exercises that are effective in a short time”.
"Let's start the day a bit earlier and experience the joy of a day initiated with exercise.
Thus, you can maintain the balance of increased energy and a fast metabolism during the day," she said.
If there is a late breakfast, revise the number of meals
"Dietitian Sefer, stating that “we certainly recommend not skipping meals for blood sugar regulation and appetite control, explained the following, However, workdays starting at 8:00 AM should not be approached the same as holidays when waking up at 10:00 AM.'" If possible, it is necessary to completely avoid from sweet sources such as jam and honey during these days. Starting the day with quality protein, followed by a small snack or indulging in a favorite dessert offered during a visit, and then having a balanced dinner will help maintain equilibrium during the day.
"Of course, we prefer sweet consumption to be minimal. However, if you find it hard to control yourself on special occasions, it would be beneficial to cut back a bit on the main meal calories," she said.
Make it a habit to drink a glass of water every hour
Especially as the weather warms up these days, Dietitian Buket E. Sefer reminds that along with physical activity, fluid loss also increases. She mentioned that restrictions in liquid consumption might occur due to rush, busyness, or being outside our comfort zone." "However, she added that keeping awareness high regarding water consumption, both for general health and weight control, and drinking a glass of water every hour can help curb snack cravings."
Instead of Prohibiting Sweet Consumption, Restrict Consumption
Dietitian Buket E. Sefer suggests thinking about what you truly crave, whether it's sweets, pastries, or anything special for you, and allowing yourself indulgence in moderation during the holiday." Completely restricting sweet consumption can make your return magnificent. Therefore, as always, the balance rule should be at the forefront during the holiday. Don't feel guilty for the sweet you indulged in during lunch for 1 or 2 days when you allowed yourself permission. Even for unnecessary desserts, avoid unnecessary calorie intake."
Consume 1 Meal of Quality, Low-Fat Protein Every Day
During the holiday season, Dietitian E. Sefer emphasized the importance and necessity of consuming high-quality protein in meals. She provided the following information: "To reduce carbohydrate intake, you can choose evening meals with white meat or lean red meat, accompanied by plenty of salad or vegetables."
"This will contribute to both meeting your daily protein requirements and balancing your calorie intake. Be sure to include vegetables alongside protein, as this will increase both your vitamin and fiber intake."
"No need for Long Fasts
Dietitian Buket E. Sefer emphasizes that the idea of 'I won't have dinner today' driven by guilt after consuming sweets or pastries during the day is quite wrong. this would trigger nighttime snack attacks. 'Instead of punishing yourself for what you consumed, try to have a light main meal at the next meal,' she said."
"Increase Probiotic and Fiber Intake”
Dietitian Sefer said that ''slowing down movements or bloating may occur with a change in meal plan and she listed her solution suggestions like below,
'Homemade yogurt, probiotic yogurt, or probiotics taken as supplements will help soothe your gastrointestinal system.In addition, the more fiber, the more regulated blood sugar, regular exit movements and satiety. To increase the fiber, plenty of vegetables and one type of fruit a day are required. So long live colorful and diverse salads.
"Limit High-Calorie Beverages
Dietitian Buket E. Sefer, mentioning that carbonated beverages, even freshly squeezed fruit juices, and fruit-flavored mineral waters served throughout the day can unintentionally lead to excessive calorie intake, said, 'Instead of these, consuming plain coffee (without sugar and milk), herbal tea, plain mineral water, and plenty of water can be a good control method for beverage intake.'"
Do not go on a detox diet to compensate for what you eat
Dietitian and Phytotherapy Specialist Buket Ertaş Sefer from Yeditepe University Hospitals drew attention to the incorrect detox methods done to lose weight and compensate for what you eat, concluding her words as follows: “The best detoxification method for the body is a well-functioning liver and organs. Low-calorie diets and detox practices often lead to water loss. It is best to take good care of your liver after the holiday and, if necessary, turn to foods and supplements that support liver health."
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