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10 TRICKS TO GET FIT AND FIT BY GETTING RID OF EXTRA POUNDS IN THE SPRING
With the spring months, their quest to get rid of the extra pounds gained in the pandemic also began. While some people do not avoid turning to shock diets for this reason, Turkish Nutrition and Diet Expert emphasizes that each diet should be individual and that shock diets seriously threaten health. So, how to get rid of excess weight in the most healthy way in the spring season?
The common problem of almost everyone who has weight problems is to get rid of excess weight and get the ideal body size. Turkey Medicals member and Nutrition and Diet Expert listed the ways to get rid of excess weight in the spring:
1- Listen to your physiological hunger
Sedentary lifestyle, increased stress and unbalanced diet are leading to weight gain during the pandemic period. The increase in cortisol levels, known as the stress hormone, can lead to turning to foods with high salt, fat and sugar content and causing body fat, especially around the abdomen. To reverse this situation; do not turn to eating when you feel stressed, do not turn food into therapy. When you feel like having a snack, drink a large glass of water, wait a while, focus on different hobbies and activities that will relax you. When you are really hungry, eat your meals slowly, chew well and focus on what you are eating to feel satiety.
2- Drink at least 1.5 liters of water per day
Drinking enough water is essential for all metabolic activities, but it is also important for controlling weight and appetite. Do not forget to drink 30 ml of water per day per kilogram of weight, drink at least 1.5 liters of water. You can add apples, cinnamon, cucumber, mint, ginger to water you drink, making it more pleasant to drink water.
3- Consume plenty of seasonal vegetables
Vegetables are the most important nutrients in weight control thanks to their antioxidant compounds, high pulp and water content. Because they have high and very low energy by volume, they help you feel full while allowing you to get lower energy. At the same time, it takes time to consume and chew vegetables, and this helps you feel full by eating less. At each Turkish meal, fill half of your plate with seasonal vegetables of different varieties and colors.
4- Do portion control
Stay away from shock diets that are too low-calorie and overly restrictive. These diets can make you lose weight initially, but almost every time they can result in you returning to more than the weight you started with. At the same time, it can lead to long-term damage to many organs, such as the kidneys and liver. Adopt a nutrition plan that will allow you to lose weight by creating a calorie deficit so that you will get the nutrients your body needs, but not.
5- Get enough quality protein
Protein source foods help you stay full longer and feel full. Eat protein-rich foods such as meat, chicken, turkey, fish, legumes, eggs, yogurt, kefir in a balanced way. Be sure to consume fish, which is a source of omega-3 fatty acids, and legumes, which are a source of pulp, two days a week. Consume red meat infrequently and make sure that the meat is low-fat. Proteins, which are the longest nutrients with the longest satiety period; they act on satiety hormones such as ghrelin and GLP-1.
6- Avoid white flour
Instead of white floury foods, give preference to cereals such as whole grain-whole wheat bread, bulgur, oats. Soluble fibers such as beta-glucan found in whole grains condense in your stomach by drawing water, helping to delay the emptying of the stomach and control weight. Whole grains with a low glycemic index also help activate hormones that suppress appetite in the intestines thanks to the pulp they contain. But be careful not to overdo it with consumption, even if it is whole grain.
7- Stay away from sugary foods and drinks
Intense sugar-added foods and drinks cause you to get high calories, as well as fluctuations in your blood sugar, and then cause you to eat more. Especially packaged foods with glucose and fructose syrup can be the main responsible for abdominal circumference and liver lubrication. Avoid consumption of foods and drinks with added sugar. Instead, consume fresh or dried fruits in moderation. Take advantage of the blood sugar balancing feature of cinnamon spice.
8- Do not consume excessively fatty foods
An essential part of a balanced diet is that fats come from healthy sources and the amount of consumption is important for weight control. Fast-food foods and processed foods that contain high saturated and trans fats can cause weight gain and also invite chronic diseases. Focus on healthy fat sources, consume enough anti-inflammatory fats such as olive oil and oilseeds.
9- Do regular physical activity
Being physically active and exercising provide numerous benefits to our metabolism besides weight control. In order to lose healthy weight, do not forget to exercise in addition to an adequate and balanced diet. Do moderate-intensity endurance exercises (such as walking, running, dancing, cycling, swimming) for at least 150 minutes a week. muscle support these workouts with strength-stretching-balance exercises to support your muscles. Adopt regular physical activity as a way of life that you can maintain throughout your life.
10- Do not eat without hunger, but!
Do not eat without hunger, but do not get excessively hungry for food at the next meal. Avoid snacking frequently. You may want to consider seeking professional support from a nutritionist for an optimal diet plan that will fit your lifestyle and metabolism.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.