It happens very often to those who try to get rid of their excess weight; Lose muscle, not fat! Because if calorie-restricted diets to lose weight do not contain enough protein, the reduced energy is met by the muscles, which leads to muscle loss. Fatma Turanlı, Nutrition and Diet Specialist at Acıbadem Maslak Hospital “The healthy weight loss rate is 3-6 kg per month. varies between . Keeping the weight loss goal too high and eating an unbalanced and very limited diet causes muscle loss; This causes the metabolic rate to slow down, body resistance and performance to decrease, complaints such as fatigue and weakness, and decreased quality of life. Moreover, the 'yo-yo syndrome' is inevitable, that is, the weight lost quickly is quickly regained. "For this reason, for correct and permanent weight loss, a personalized nutrition program supported by exercise must be implemented," he says. Nutrition and Diet Specialist Fatma Turanlı explained 6 tips for losing weight from fat and made important warnings and suggestions.
Eat right
Since each individual has different metabolic structures and lifestyles, finding an appropriate and sustainable diet is critical for healthy weight loss. Nutrition and Diet Specialist Fatma Turanlı said, “The goal of healthy weight loss is to preserve muscle mass and lose fat by consuming sufficient protein. Fat loss is possible with balanced diets in which calories consumed are more than calories expended. "It is important to control the portions of daily foods, pay attention to hunger and satiety signals, and make meal choices from healthier foods," he says.
Eat good carbohydrates
Body fat ratio increases with wrong carbohydrate consumption. Excessive consumption of sugar, sugary drinks, foods such as pastries, muffins and biscuits, which pass into the blood quickly and increase insulin secretion rapidly, consuming more calories than consumed and a sedentary life, increase the fat rate in the body. Dyt states that it is not right to completely eliminate carbohydrates from the diet to achieve fat loss. Fatma Turanlı says: “Foods such as oats, bulgur, quinoa, buckwheat and rye bread, which can be considered as good carbohydrates, should be included in low portions in diet programs both in terms of the fiber, vitamins and minerals they contain and because they increase the feeling of fullness. Sugar and sugary drinks and foods should be avoided.”
Exercise regularly
The diet followed during the weight loss process must be supported by exercise. While regular exercise helps lose weight mostly from fat, it has positive effects on insulin sensitivity and metabolism. Nutrition and Diet Specialist Fatma Turanlı said, “Cardio exercises are recommended for fat burning, and appropriate weight or resistance exercises are also important to increase muscle mass. The daily step count should not be less than 5000 steps, 3 days a week for 45-50 minutes. Caution should be exercised while walking. Exercise programs should be planned by a specialist to suit the individual. “Exercises performed incorrectly can cause problems and injuries,” he says.
Include these foods on your table
Nutrition and Diet Specialist Fatma Turanlı states that there is no miracle food or drink for weight loss, and that some foods can help lose weight, and explains these foods as follows: "Compounds such as catechins, caffeine in green tea, capsaicin in hot peppers, and bromelin in pineapple increase the metabolic rate. Cinnamon, with its chromium content, helps increase insulin effectiveness and reduces the desire to eat sweets. "Vegetables with high fiber and mineral and vitamin content, such as broccoli, celery and cabbage, should be added to the daily nutrition program as they increase the feeling of fullness and help bowel function."
Get enough and regular sleep
While insufficient sleep negatively affects the release of growth hormone, this can disrupt protein synthesis and therefore muscle structure. Stating that the body needs 7-8 hours of sleep a day, Turanlı says: “Inadequate sleep can cause an increase in cortisol level. In scientific studies; High cortisol levels have been associated with obesity, insulin resistance and increased body fat. "Quality sleep allows you to start the day more energetically with happiness and a rested body, which increases exercise performance and makes it easier to control your appetite."
Be sure to drink 10 glasses of water a day
Nutrition and Diet Specialist Fatma Turanlı emphasizes that water, which is the most basic need of our body, is not consumed enough, especially in winter months, and that beverages such as coffee and tea are definitely not a substitute for water. When not enough water is consumed, thirst, called dehydration, occurs. Dehydration causes the person to feel tired, low performance and stressed, affects hormonal functioning and indirectly slows down energy expenditure. Therefore, drinking 10 glasses of water is a basic requirement to lose weight,” he says.
Source: (BYZHA) Beyaz News Agency
