Nowadays, it is almost everyone's desire to look slim and fit. For this reason, we start dieting with great enthusiasm many times, but we may be disappointed when we come to a point and fail to lose those 'stubborn' final pounds. Especially in the pandemic process that has deeply affected our daily lives for the last year, some of us are completely despaired when faced with weight gain due to weight loss, inactivity and unhealthy diet. But there is no need for despair! Stating that it is possible to lose the stubborn weight despite the pandemic, Acıbadem Dr. Evrim Demirel, Nutrition and Diet Specialist of Şinasi Can (Kadıköy) Hospital “Despite the pandemic, it is possible to lose a healthy weight and even lose the last 2-4 kilos, which we can call 'stubborn weights'. But no matter what, it is necessary to continue with determination without giving up and pay attention to some points in the process. " says. Nutrition and Diet Expert Evrim Demirel made 7 effective recommendations against stubborn weights.
Avoid a very low calorie diet
Unfortunately, in order to lose weight, weight loss programs with very low calories, which do not comply with our lifestyle, and which are not sustainable, slow down our metabolism excessively. For example; diets based on single food intake, diets made with only detox juices and smoothies, single meal diets, etc. Body; By reducing the pace of work, we begin to be unable to lose the end-point weights as it regulates itself in accordance with this new low calorie incoming. Acıbadem Dr. Şinasi Can (Kadıköy) Hospital Nutrition and Diet Specialist Evrim Demirel said, zamIt is necessary to surprise the body and metabolism by making changes in the nutritional style by increasing the calorie intake by 200-300 calories until the present time. But it is useful to increase our daily movements in order not to cause weight gain again while increasing calories. Focus on nutrition instead of depriving our bodies and let weight loss emerge as a natural side effect. ” says.
Take regular brisk walking
If you haven't started a workout since the beginning of your diet, definitely try to do cardio-type exercise that increases the heart rate; These are particularly brisk walking, running and swimming. Stating that these exercises are types of sports that reduce fat loss, especially the belly circumference that risk our health, instead of muscle loss, Nutrition and Diet Specialist Evrim Demirel says: “We have started to do sports since the beginning of our diet, but either we could not do it regularly or we could not reach sufficient levels in time. Especially in order to achieve fat loss, we need to do sports at least 3-4 times a week without interruption and for a period of 1 -1,5 hours. Exercises performed under these periods will only be effective in maintaining a healthy life and weight, but will not allow you to lose weight. Of course, before you plan to do these exercises, it is also important that you do not have a cardiac risk and a health problem in your skeletal muscular system. "
Be sure to be examined
You may have health problems that trigger weight gain and even make it very difficult to lose weight. Major of these health problems are hypothyroidism, polycystic ovary syndrome and sleep apnea. For this reason, during this period when you cannot lose weight, it is useful to go through a physician's control and determine whether you have such diseases. If there is one of these diseases detected, treatment should be started quickly during the diet process; because if it is not treated, it is like rowing the current and you cannot move on in the diet.
Put your expectations realistically
Nutrition and Diet Specialist Evrim Demirel “Weight loss is a slow and demanding process. Since our weight is too much when we start dieting, the body reacts quickly due to the change in our eating habits and the low calorie intake, and weight loss is rapid at first. but zamUnderstandably, it slows down, the tempo decreases as it approaches the target, and the last kilos begin to become stubborn. Meanwhile, the person starts escapes due to dieting for a long time, has difficulty in maintaining stable dietary habits at the beginning of the diet, and enters into a psychological vicious circle. For one thing to be successful, our weight loss goals should not be reasonable and at the numbers that put our health at risk. Not everyone has to look ideally muscled models after losing weight; It is important to consider this when setting a reasonable goal. When you do a stable diet and exercise, if that last 2-4 kg does not go away, it is necessary to leave the body alone and feed and rest the body in a way that will not gain weight again. " says.
Take note of what you eat during the day
While many people try to lose weight, they take very insufficient nutrients at main meals and leave themselves hungry for a long time. Due to this, he constantly snacks on the fast food due to long hunger, without realizing it. He is very surprised to see that he does not lose weight on the scale when he aims to lose weight because he eats these snacks less at normal meals. “What, more precisely, in a diet, what is a healthy diet? zamSaying that the moment and how much you eat is very important ”, Nutrition and Diet Specialist Evrim Demirel suggests that you write down what you eat in a day and keep a diary so that you can better identify where you are losing time and the extra and unnecessary calories you take.
Do not consume diet products too much
Unfortunately, diet is a sensitive issue and there are many diet products on the market for it. When it comes to sugar-free beverages, gluten-free, low-fat, fat-free and low-calorie diet products, the range is quite wide. However, such products should not seem harmless in the diet and should not be consumed on foot. As a result, the calories of these products are not zero and when eaten more than necessary, it will cause a certain calorie load and will make the weight loss process difficult.
Make sure to drink water, if not!
Nutrition and Diet Specialist Evrim Demirel “Drinking water is a factor that helps with weight loss. If you do not consume enough water in your diet, your weight gain may slow down. Especially drinking 1-2 glasses of water before meals will reduce calorie intake. Do not neglect to drink water in the diet. The average daily drinking water depends on the person and should be 20-30 ml per kg. " says.