Be Patient If You Want To Lose Weight!

Know that you cannot lose weight by dieting alone. Your activity during the day, your age, your metabolic status, genetic factors, and even the diets you have done in the past play a role in your weight loss.

Don’t starve to lose weight fast

Your activity during the day, your age, metabolic status, genetic factors, diets you have done in the past play a role in your weight loss.

A healthy life is based on a healthy and balanced diet. Thanks to this nutrition, you will have a healthy body. Having a healthy body is possible by getting rid of excess weight. So do you know how to lose weight?

Is Exercise Essential for Weight Loss?

Know that you cannot lose weight just by dieting. Your mobility during the day and the exercises you do are very important for weight loss. Your age, metabolic status, genetic factors, even the diets you have done in the past play a role in your weight loss. With so many variable factors affecting weight loss, not everyone is expected to lose weight at the same rate. If you have a history of hypothyroidism, insulin resistance or hypoglycemia, your rate of weight loss is likely to be relatively slow, but if you don’t have a metabolic disorder, weight loss is not as difficult as it sounds.
There are four types of exercise. These are cardiovascular, strength, stretching and balance exercises. Running, walking, jumping rope, pedaling, rowing are among cardiovascular exercises and provide significant support in weight loss.

Cardiovascular sports help weight loss and fat burning by increasing the number of heart beats. Strength exercises help to increase muscle mass in the body. Stretching exercises contribute to increased flexibility. Balance exercises help the body to find its balance. In order to be healthy, it is necessary to do all four exercises in balance.

Is it harmful to lose weight fast?

The first way to lose weight is to be determined and set realistic goals. Maintaining the lost weight depends on maintaining the behavioral changes throughout life. Setting high goals, being impatient and expecting quick results in a short time will only increase your stress, and even if you lose two kilograms that week, you will perceive it as a failure and your motivation will decrease.

Starving oneself in the name of fast weight loss causes the organism to fail to provide the energy and nutrients necessary for normal functioning. Although weight loss starts with very low calories, this weight loss appears as a loss of water and muscle, and after a while it becomes boring and causes the person to quit the diet.

Do not weigh yourself often

The most appropriate way to weigh yourself during a diet is to weigh yourself 1 day a week in the morning on an empty stomach. While weighing every day or weighing 2-3 times a day will not help you lose weight. Moreover, it causes your stress level to increase. Increasing your stress level causes your motivation to decrease, making the diet process difficult.

Do not compare yourself with others

It is one of the most common mistakes dieters make. Even if your height, weight, age and gender are the same, everyone’s genetic structure is different. Everyone’s weight loss rate is different from another person.

For Healthy Weight Loss…

The first thing most of those who decide to lose weight do is to follow the diet of their friends. However, for a permanent change, it is necessary to make a diet that is compatible with your lifestyle, does not tire you and is specially prepared for you.

Keep going without giving up

Patience is essential for a diet to be sustainable. The pause period is a period that can be seen in most people after a certain weight loss. Instead of giving up on the diet during this period, accept that this is an expected situation and be patient and continue. After a while, this resistance will break. During this period, it should not be weighed constantly and it should be accepted that the situation is temporary.

The Way to Healthy Weight Loss Passes Through Snacks

One of the important conditions for healthy weight loss is not to skip snacks. Thanks to snacks, it is possible to get enough and balanced nutrition, keep our metabolism alive and accelerate fat burning. If we do not consume snacks, the metabolic rate decreases, metabolism slows down, the amount of food we eat increases due to excessive hunger for food, and we cannot lose weight as we want.

When losing weight, the aim should be not only to take low calories, but also to feed at 3-4 hour intervals in accordance with the biorhythm of the body, to accelerate metabolism and to protect health. Avoiding a 100-calorie food that you will consume in snacks will cause your blood sugar balance to deteriorate until dinner and cause you to overeat.

Don’t Eat Out All the Time

Eating out 1-2 times a week may not slow down your weight loss, but eating out every day may not lead to success when dieting. Even a grilled meat you eat outside will be fattier than the one you make at home, and sometimes it becomes difficult to control the portion size.

Don’t Go a Day Without Fruit

Excluding fruit from the diet because it contains sugar is not the right approach. The sugar in fruit is not the same as the sugar we put in sweets and cakes. Fruit not only contains sugar but also fiber, vitamins and minerals. The fiber in the fruit slows down the rate at which the sugar in the fruit passes into the blood. In addition, fiber improves the feeling of satiety, making you feel hungry later and helps your intestines to work. It also prevents constipation, which is your biggest fear during dieting.

One of the Weight Loss Methods is to Sleep Well

Both sleeping too much and sleeping too little are factors that make it difficult to lose weight. Those who sleep 5 hours or less have been observed to eat much more during the day, and more negatively, their tendency to break the diet increases. Those who sleep too much slow down their metabolic rate, making it difficult to lose weight. 7-8 hours of sleep per day is the most appropriate.

Do Not Skip Dinner

It is a fact that metabolism slows down in the evening, but an attitude of stopping eating after 6 pm will not help you lose weight. Everyone’s eating times and sleep patterns vary according to their lifestyle. Having dinner at least 4 hours before bedtime and having a small snack 2 hours before bedtime are the principles that should be applied in terms of blood sugar regulation and to wake up fresh in the morning.

Don’t Overdo the Nuts

Nuts such as almonds, walnuts and hazelnuts should be part of our healthy diet for their protein, healthy fats and many minerals. But this does not mean that we should eat them without limits. 100 grams of nuts are around 550-650 calories. It is necessary to consume them by paying attention to the portion size and not to forget that these foods also have calories.

Learn to Stop Treats

When you are on a diet, not being able to stop the treats makes you happy beforehand but creates regret afterwards. At this point, ask yourself if you really want to eat and don’t eat it just because it is offered. Instead, do not hesitate to say that you do not want to eat without offending the person who offers.

Don’t Seek Perfection

One of the biggest mistakes during dieting is to think all or nothing. One of the biggest mistakes made is to regret the smallest escapade and quit the diet and continue the escapades. The reason for the breakdown of the diet here is not the first break, but the continued breaks afterwards. Don’t make a big deal out of small escapes; just don’t continue them. You can follow a method for this; accept that you have had a break and promise yourself not to have another break for 1 week.

Don’t Expect a Miracle

Applying seemingly miracle methods to lose weight is one of the mistakes that most people who decide to lose weight make. The only miracle for weight loss is yourself. Losing weight and then maintaining it for life depends on how much you adopt the changes you make during the diet as your lifestyle. You should choose the program that suits your personality and lifestyle, integrate physical activity and realistic behavioral changes into your life and reach and maintain a healthy weight.