10 Golden Rules of Keeping Fit
It may present differences in nutritional choices. But; The problem is not solved by staying hungry and exercising and losing a few kilos in a certain period of time. We need to know that such diet programs disrupt the metabolism. Because for a healthy life, it is much more important to "maintain this" after reaching the ideal weight. Staying in shape needs to be 'turned into a lifestyle. Here are the golden rules for weight control: Eat less and often: Take care not to go hungry and to eat less in order for the metabolism to work well and the blood sugar balance to be established. It provides weight control by accelerating the work of metabolism without being hungry for three main meals and three snacks a day. A low-calorie and low-fat nutrition program: Avoid fatty foods and, of course, do not consume high-calorie foods. High-calorie foods cause fast hunger and hunger crises due to the excess amount of fat and carbohydrates they contain. Consume low glycemic index foods: High glycemic index foods such as potatoes, rice pilaf, white bread, tea sugar and honey cause a sudden increase in appetite by raising blood sugar rapidly. However, foods with low glycemic index such as whole wheat, whole rye bread, bulgur pilaf and fruit that do not raise blood sugar quickly and keep them full are hungry much later. Pay attention to the cooking style of food: Food should be consumed by boiling, cooking in the oven or on the grill. Fries should be eaten once or twice a month. Instead of frying the potatoes, seasoning it with spices and eating it in the oven means eating much less calories. Soup or salad before a meal: The soup or salad eaten before a meal reduces the feeling of hunger and makes the main meal less eaten. However, the chosen should be low-calorie, such as tomato or vegetable soup. To suppress hunger and to provide satiety, consume low-calorie vegetables and salads between meals. Pay attention to invitations and business dinners: Making conscious choices in invitations and business meals, which are an integral part of social life, provides success in weight control. Choose a balanced and light menu by combining protein-heavy options such as grilled fish, chicken, meatballs or lean meat with low-calorie foods such as salads. Lots of water: If we think of the body as a container, 60 -70 percent of it is water. If drinking water is not taken into consideration, the amount of fat in the body may increase. To prevent this, it is necessary to drink 10 to 12 glasses of water a day. Pay attention to the calories of drinks: Some drinks are as dangerous in terms of calories as foods. Carbonated and cola drinks, instant juices and alcohol contain a lot of calories. Acidic and non-energy drinks also speed up the digestion of food. As the absorption of nutrients accelerates, it causes hunger very quickly. Regular sports: Exercising regularly helps to tighten and stay in shape as well as losing weight. For those who cannot spare time for sports regularly due to the intensity, walking for half an hour 3 days a week is very beneficial both in terms of psychological and weight control. Face the scale: After getting rid of excess weight, body weight should be monitored regularly. It will be possible to control your weight by weighing it at the same time once a week or 15 days, and it will be more effective in examining your body in the height mirror.