You have lost weight and now you have reached your ideal weight, but what about after… Here the real work begins here. The important thing is to catch the permanence of your weight. Gaining weight, losing weight and maintaining it will cause disruption of metabolism and many vitamin deficiencies. After a while, you will see that you can not lose weight in any way and especially gain weight. Moreover, things will get worse with wrongly applied and unconscious diets. First of all, start with a specialist and lose weight. So how can we catch the permanence of your weight, which you give with the conscious and expert.
It is not correct to provide the diet you receive from the specialist only in periods when you lose weight. It is important within all post-recommended rules when losing weight. You should always maintain this diet not for losing weight, but for the quality of your lifestyle. It is wrong to be in a mood like, "I lost weight, now I can eat everything".
The aim is to ensure the permanence of a healthy and quality life. What you need in this;
It is absolutely necessary to make the three main meals of the day. It is a protein-based breakfast followed by a low-fat and light lunch, and finally a vegetable-based dinner eaten before 19:00.
Your breakfast preference should definitely not be prepared with carbohydrate and excess fat such as pastry, pastry, kuruvasan, nutella, honey-cream. Instead, consume omelettes made with very little oil, toast from whole wheat bread, a low-fat pie you make, 1 teaspoon of honey or molasses, or light foods such as milk-crunchy.
Instead of consuming fast food, pastries, ready-made foods, spend your lunch with lean meat, chicken, fish, vegetables with meat, soup with little oil or rice and salad.
For dinner, eat easy-to-digest food such as vegetable food, legume food, vegetables with meat, or eat a small amount of rice and yogurt.
Again, make snacks as in the process of losing weight. You can consume in the portion control such as fruit, almond, walnut, ayran, roasted chickpea and diet biscuits in snacks.
Never neglect the water consumption. Drink 8-10 glasses of water daily.
You can drink 1-2 cups of black coffee per day, and herbal teas without spending 3 cups.
Try doing sports or walking 3-4 days a week as an activity.
You will surely have getaways. It does not mean that you will never run away in order not to gain weight. However, you should not increase the amount of these getaways and compensate for the next meal or the next day. Both by taking care of your diet and by doing sports.
You can pamper yourself once or twice a week. There is no harm in making small getaways. For example, like eating a milk dessert or cake or fast food you will make at a main meal ... You should be in control here only here. For example, do not use mayonnaise for pizza escapade, prefer to eat 1-2 slices of medium size pizza. You can choose mineral water or light drinks as a beverage.
Never make your getaways late in the evening. Do it before 17:00.
Skip the dinner lightly and, if necessary, do not take a snack at night if you are not hungry.
Make the dishes low-fat. Add a maximum of 2 tablespoons of oil to 1 kg of vegetable dish. Bake meat or meat products without oil on the grill, boil or in the oven.
Consume bulgur pilaf instead of rice pilaf. Try to have a salad at every meal.
Drink at most 1 glass of water between meals. Drink 1-2 glasses of water 20 minutes before each meal.
Fill half of your plate with salad and the rest with other dishes.
Do not eat while standing or in front of the TV. If you have your own plate, you will realize how much you eat. Take care of controlled nutrition.
Eat slowly. Chew the dishes as much as possible. Because the brain feels fullness in 20 minutes. Thus, you will provide less food and stomach relief.
Instead of ready-made foods, prepare dishes or pastries that you can make yourself. Prefer liquid oil in cooking or instead of fat.
If the cake is in the pastry, use oil and again choose wheat flour.
Prefer desserts made with milk or oil rather than syruped desserts.
As we said at the beginning, the purpose is; It is about increasing your health and quality of life rather than losing weight.
It is not correct to provide the diet you receive from the specialist only in periods when you lose weight. It is important within all post-recommended rules when losing weight. You should always maintain this diet not for losing weight, but for the quality of your lifestyle. It is wrong to be in a mood like, "I lost weight, now I can eat everything".
The aim is to ensure the permanence of a healthy and quality life. What you need in this;
It is absolutely necessary to make the three main meals of the day. It is a protein-based breakfast followed by a low-fat and light lunch, and finally a vegetable-based dinner eaten before 19:00.
Your breakfast preference should definitely not be prepared with carbohydrate and excess fat such as pastry, pastry, kuruvasan, nutella, honey-cream. Instead, consume omelettes made with very little oil, toast from whole wheat bread, a low-fat pie you make, 1 teaspoon of honey or molasses, or light foods such as milk-crunchy.
Instead of consuming fast food, pastries, ready-made foods, spend your lunch with lean meat, chicken, fish, vegetables with meat, soup with little oil or rice and salad.
For dinner, eat easy-to-digest food such as vegetable food, legume food, vegetables with meat, or eat a small amount of rice and yogurt.
Again, make snacks as in the process of losing weight. You can consume in the portion control such as fruit, almond, walnut, ayran, roasted chickpea and diet biscuits in snacks.
Never neglect the water consumption. Drink 8-10 glasses of water daily.
You can drink 1-2 cups of black coffee per day, and herbal teas without spending 3 cups.
Try doing sports or walking 3-4 days a week as an activity.
You will surely have getaways. It does not mean that you will never run away in order not to gain weight. However, you should not increase the amount of these getaways and compensate for the next meal or the next day. Both by taking care of your diet and by doing sports.
You can pamper yourself once or twice a week. There is no harm in making small getaways. For example, like eating a milk dessert or cake or fast food you will make at a main meal ... You should be in control here only here. For example, do not use mayonnaise for pizza escapade, prefer to eat 1-2 slices of medium size pizza. You can choose mineral water or light drinks as a beverage.
Never make your getaways late in the evening. Do it before 17:00.
Skip the dinner lightly and, if necessary, do not take a snack at night if you are not hungry.
Make the dishes low-fat. Add a maximum of 2 tablespoons of oil to 1 kg of vegetable dish. Bake meat or meat products without oil on the grill, boil or in the oven.
Consume bulgur pilaf instead of rice pilaf. Try to have a salad at every meal.
Drink at most 1 glass of water between meals. Drink 1-2 glasses of water 20 minutes before each meal.
Fill half of your plate with salad and the rest with other dishes.
Do not eat while standing or in front of the TV. If you have your own plate, you will realize how much you eat. Take care of controlled nutrition.
Eat slowly. Chew the dishes as much as possible. Because the brain feels fullness in 20 minutes. Thus, you will provide less food and stomach relief.
Instead of ready-made foods, prepare dishes or pastries that you can make yourself. Prefer liquid oil in cooking or instead of fat.
If the cake is in the pastry, use oil and again choose wheat flour.
Prefer desserts made with milk or oil rather than syruped desserts.
As we said at the beginning, the purpose is; It is about increasing your health and quality of life rather than losing weight.