Before summer, motivation should be kept high during dieting. Belief in losing weight should not be lost. Weighing yourself every day can be discouraging, so it’s more effective to weigh yourself twice a week. Seeing weight loss can motivate one to continue the diet more enthusiastically
Breakfast Choices
Breakfast holds a significant place in diet programs. The foods consumed in the first meal of the day affect the entire day. It is recommended to consume foods that are more satiating and suppress appetite during this meal. Protein intake is also important for breakfast. Consuming lean proteins helps suppress appetite while also ensuring that energy levels remain high throughout the day. It is suggested to eat fiber-rich foods to keep the digestive system healthy. Therefore, foods like oats, grains, boiled potatoes, as well as fat-free milk and cheese can be included.
Water Consumption
Water consumption is crucial not only for general health but also for the weight loss process. The body should not be dehydrated to ensure fats are burned more quickly. Consuming an adequate amount of water also boosts metabolism. Thus, it is recommended to drink nearly 3 liters of water daily. Mint leaves or a few drops of lemon juice can be added to the water to enhance its flavor.
Active Lifestyle
Working desk jobs during the day can lead to a sedentary lifestyle. Therefore, it is advisable to take a 10-minute walk every hour. Using stairs instead of elevators is recommended. For short distances, walking instead of driving is suggested. Bicycling is also an option.
Home Cooking
Eating out at restaurants is not advised because food prepared outside might contain high amounts of fats, salt, or sugar. Cooking at home helps control the intake of these nutrients.
Avoiding Ready-Made Foods
The consumption of ready-made and processed foods should be limited. These foods can contain high amounts of sugar, salt, and calories. The contents of ready-packaged foods should be carefully read, and high-calorie foods should not be consumed.
Eating Slowly and Frequently
Food should be chewed thoroughly by eating slowly. Also, the feeling of fullness generally occurs 20 minutes after starting to eat. Therefore, if a person eats quickly, they may not realize they are full and end up eating more than necessary, leading to bloating. Besides eating slowly, one should not stay hungry during the day. Being hungry slows down the metabolism. Instead of three main large meals, six smaller meals could be eaten throughout the day. Healthy snacks are recommended between meals.
Sleep Routine
Just as with the dietary regimen, the sleep routine should also be considered during a diet. When sleep is regular, the metabolism functions regularly. It is recommended to sleep for 7 to 8 hours each day, wake up early in the morning, and go to bed early at night.