1.EAT MEALS SLOWLY
To be able to choose the food you like, notice the taste at every bite and chew it consciously. Chew slowly, swallow after chewing well and repeat like this. It takes time to realize that we are full. Eating slowly allows us to enjoy more than what we eat and creates a feeling of satiety.
2. TAKE BIT, TAKE NOTE!
Record everything you eat. Most studies show the effect of the food diary on weight loss.
3. WORKOUT EVERY MOMENT YOU ACT
You can turn every moment into an exercise. While in bed, sitting, standing or walking. People have the misconception that a 5 minute time will make no difference, but believe me, every minute makes a difference.
4. WRITE HOW MUCH GRADUATED YOU ARE EVERY DAY
Whether we notice it or not, our eating and drinking habits are generally directly proportional to our emotions. When we are stressed, we tend to be sweet. But if you take note of the things you are grateful for on a daily basis, you will cope with stress by accepting without the need for dessert.
5. PREPARE THE MEALS
If you are in a busy pace, prepare your meal weekly so it will be much easier to prepare.
6. SLEEP ENOUGH
Insufficient sleep causes not only high calorie intake but also many behaviors that lead to weight gain. For example; It is difficult for us to exercise when we are tired, and we may not be able to control our impulses — which can lead to a deviation from our healthy routine — as a result; Lack of sleep and the fatigue it brings means choosing higher-calorie but less nutritious foods and more than normal portions.
7.DO NOT SUMP MEAL
Have you ever lost control of hunger? When we skip a meal, we eat more at the other meal and we are more inclined to make unhealthy choices. Try to eat at least 3 meals a day.
8. FOR A LOT OF WATER
Research shows that; Those who drink two glasses of water before meals lose more weight than those who do not. The reason is very simple. Thirst masks itself with hunger, which causes you to eat more. Water makes you feel full, which makes you eat less.
9.CUT CALORIES, NOT CHEESE
For example; You can choose the non-fat version of your favorite cheese, again with the same taste but with less calories!
10. WEIGH ONE WEEK
Remember that your weight is not just a single number, it can vary between about 2-3 kilograms. Try to keep the range low, not the actual number.
11. ORGANIZE YOUR PLATE
Make up half of your plate from vegetables, a quarter from whole grains and the other quarter from proteins. You will see the difference when you change the amount of grains and vegetables on your plate. Note: Potatoes, corn and peas are all starchy vegetables, so they fall into the carbohydrate category.
12. FOLLOW THE “80%” RULE
Just eat until you feel 80% full. You do not have to completely finish your plate, instead you can separate the excess and eat later.
13. LEAVE LIQUID CALORIES
There is a strong relationship between weight gain and sugary drinks in adults. Studies show that cutting down on sugary drinks – even if this is the only change you make – can significantly help you lose weight.
14. BE SELECTED AT RESTAURANTS
The food we eat out is higher in calories and less nutritious than we make at home. According to a study conducted in 2019; It has been proven that an average restaurant main meal contains over 1000 calories and a daily rate of sodium and fat. To reduce this calorie, you can split your meal or ask for extra vegetables, salad instead of potato, rice, pasta.
15. LOVE VEGETABLES
When you don’t know what to eat, eat vegetables. Vegetables are low in calories, high in fiber and nutritious. Carrot, celery stalk, etc. for snacks and snacks. you can choose. Remember: You can add spices and garlic instead of oil for flavor.
16. LIKE VEGETABLES
For example, the next time you make pasta, cook a small portion of pasta and add your favorite nutritious foods like baked broccoli, shrimp, garlic, lemon peel. So you will be less deprived and able to eat your favorite food.
17. KEEP UNHEALANT FOOD AWAY FROM YOUR HOME
To put it very simply, you can’t eat them if you don’t have them. Instead of buying chips or cookies, you can consume nuts, hazelnuts, walnuts, yogurt, fibrous vegetables and small portions of fruit. Of course, that doesn’t mean you can never eat them. You can make a little getaway by consuming only single and small portions.
18.PREFER PORTION CONTROLLED PLATES
While we eat our food, we want my eyes to be full and to see our plate full. This is why small plates, bowls, etc. You can keep your plate looking full and keep the amount of your food low.
19. START WHERE YOU ARE AND DO THE BEST YOU CAN DO
Don’t feel like you have to start changing your life instantly, it will happen over time. Determine exactly where you are now and where you want to be in the future. For example, you can get a pedometer for a good start and see how far you have walked in a normal day. Then you set yourself a goal, strive for it, and over time you can reach your goal of 10,000 steps a day.
20. SALT CRISIS? SAY GOODBYE TO CHİPS
When you crave something salty, you can suppress it by eating popcorn instead of chips. Popcorn is a whole grain, fiber snack. A single serving of chips is exactly 150 calories, but the same amount of popcorn contains only 30 calories.
21. DON’T SKİP BREAKFAST
Eat a nutritious breakfast full of protein and fiber to combat your overeating in the morning. Healthy options with protein; eggs, yogurt, peanut butter, etc. may be.