Everyone wants to lose weight in a short time. They want to get fit as soon as possible, look more beautiful and be healthier. Today, in this article, we will try to help you in this regard.

Determine your target weight

Many people who want to lose weight often start a diet, but after a while they cannot stick to the diet program for many different reasons. Successful results can be achieved by changing eating habits thanks to a properly planned diet program that will not force the person in daily life. Those who start a diet should not exhaust themselves with questions that will affect motivation such as “I wonder if I can lose weight, and if so, can I maintain this weight?” and should set out with realistic goals. In order to reach the ideal weight in a healthy way, expert help should be sought.

Drink plenty of fluids to prevent fatigue during dieting

The body’s need for fluids also increases during the lean months. In the summer season, health problems such as fainting, fatigue, nausea, dizziness, low pulse rate, circulatory disorders may occur as a result of the excretion of minerals such as sodium and potassium along with water in the body with the effect of heat. Drink 2.5-3 liters of water a day, especially to compensate for the fluid loss that increases with sweating. Drink plenty of fluids to lose weight, maintain weight and prevent excess food intake.

Don’t weigh yourself every day

Frequent weighing to monitor weight is a wrong method. Weight change with a healthy diet is 4-6 kilos per month. Accordingly, a weight loss of 1-1.5 kilograms per week is normal. Expecting too much can lead to disappointment. The appropriate frequency of weighing should be once a week and in the morning on an empty stomach. Weighing yourself several times during the day at different times will cause demoralization and demotivation.

Reward yourself

If weight loss begins some time after starting the diet program, people can reward themselves for the weight lost, but this rewarding should not be by breaking the diet. As a reward for themselves, they can buy an outfit they like, change their hairstyle or go to a place they have wanted to see for a long time. In this way motivation can be increased.

Question whether you are hungry

Most people feel hungry when they are bored, unhappy, angry or happy. In such cases, the feeling of hunger should be questioned again. People who feel that they must eat something in case of hunger due to emotional intensity should prefer raw vegetables that do not contain calories and are suitable for the season.

Take note of what you eat

It is an effective method for dieters to take note of what they eat and control themselves. Thanks to the notes, they can check the number of meals and whether the right food groups are included in the meals; they can also have the chance to see any mistakes they make. Another advantage of taking notes is that if there is no weight loss or very little weight loss at the end of a week despite following the diet program and keeping notes, it creates the chance to find the mistake made by examining the consumption with a dietician.

Eat dried fruit instead of junk food

High-calorie snacks such as chocolate, wafers and biscuits kept in drawers at home and at work can disrupt the diet program. Instead of these, it would be more beneficial to keep healthy and suitable snacks such as dried fruit, chickpeas and breadsticks in the workplace drawers.

Increase your physical activity

In addition to a healthy diet, physical activity will also accelerate weight loss. Brisk walking for at least one hour a day will help the person lose weight healthily and feel good.

Turning off the lights

Sleeping in a darker environment can make you lighter. According to research, sleeping or resting in the dark shows a negative change in a person’s desire to eat compared to sleeping and resting in bright light or in front of a television screen. Studies have shown that quality sleep leads to lower calorie intake than inefficient sleep.

Watching less TV

On average, an individual spends 5 hours a day watching television. Studies have shown that individuals who spend 50 percent less of their free time watching television burn more than 119 calories per day on average. He states that individuals who go to gyms instead of spending time in front of the TV will be in better shape mentally as well as physically.

The right snacks

Snacks increase the metabolic rate. Unprocessed whole foods require more energy to break down and digest than processed foods. Eating those foods has a more positive effect on calorie burning. Healthy snacks can also be consumed through simple exchanges. By eating wholemeal grissini instead of regular grissini, and apples instead of instant fruit juice, a reduction in body fat can be achieved over time.

Prefer to eat on small plates

Most experts say that meals eaten on small plates will create the habit of eating less than on large plates. I think they are right. In a European scientific study of ice cream buffets, nutrition professors and graduate students were given 17 or 34 ounce (1 ounce = 28.35 grams) bowls with 2 or 3 ounce scoops. People who bought a large bowl consumed 31% more ice cream than those who bought a small bowl. Here, those who took both the large spoon and the large bowl served 57% more ice cream than those who took the small ones.

Adding spices

According to the researchers, when half a teaspoon of hot pepper is added to 1 bowl of soup, it is revealed that an average of 60 kcal less food is eaten at the next meal. Cayenne pepper increases the rate at which metabolism works, so you spend calories faster.

If you follow the advice in this and our other articles and lead a little active life, I believe you will succeed. If you believe in it, there is not much obstacle, let’s run to a healthy life together.🏃🏃♀️☺

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