You have heard phrases such as "It works if I drink water", "I don't eat at all, but I'm still gaining weight" from many people who want to lose weight, but some behaviors done intentionally or unknowingly while dieting or just maintaining weight control can prevent weight loss. "Every bite of our mouth, every drink should be consumed consciously," said Buket Ertaş, a Dietician and Phytotherapy Specialist, and that small mistakes made unconsciously can cause undesirable consequences at the end of the day.
Exp. Dyt. Buket Ertaş, we hear the words “Consumption of beverages that seem to be without calories is a mistake that everyone ignores” and “I cut the bread” from our environment, but the perception that the only thing that gains weight is carbohydrates is wrong. The protein we eat too much is also stored as fat in the body! Excessive consumption of any very healthy and beneficial food can also cause weight gain! " he spoke. He explained the mistakes that will make weight loss difficult and how the correct behavior should be:
Avoiding the main meal and taking shelter for snacks
Yeditepe University Kozyatağı Hospital reminded that nuts and fruits, healthy bars and other snack alternatives are not as innocent as we think.Dietitian and Phytotherapy Specialist Buket Ertaş gave the following information: “If you are hungry and have a snack, it is often very difficult to maintain portion control. This can cause us to consume large calories in small volumes. In addition, it is very wrong to cancel the main meals completely and to establish an order with snacks. It should not be forgotten that snacks and snacks are foods or drinks that should be consumed between meals when needed and by adjusting the amount.
Replacing tea and coffee with water
While maintaining weight control and dieting, consuming enough water is as important as eating foods. Therefore, not drinking enough water is one of the important mistakes. Reminding that the consumption of tea and coffee instead of water is also a serious mistake, Uzm. Dyt. Buket Ertaş said, “Tea and coffee are among the beverages we call di-uretical. In other words, it causes dehydration from the body. In fact, contrary to popular belief, it does not contribute to the body's water tanks. "If you quench your thirst by drinking tea and coffee, remember that you are dehydrated."
Seeing weekend getaways as innocent
One of the practices done during the diet is rewarding. ItStating that although the method is widely used in society, it is not the right approach. dit. Buket Ertaş said, “During the week, dieting as if it hurts oneself, and entitlement to everything one eats on the weekend can cause both the deterioration of metabolism and the deterioration of health.”
Eating less during the day and sitting very hungry at dinner
“After the sun goes down, human metabolism also goes into resting mode, digestion slows down, and the return of every calorie taken with the decrease in movement is magnificent,” said Specialist. dit. Buket Ertaş gave the following information: “Healthy for the dayIf you start with the idea that I will start with nutrition and fall into the misconception that healthy eating is directly proportional to being hungry, the calories you unconsciously take in the evening may be a problem for you. Everyone has a calorie intake to maintain a healthy life. If we do not meet these needs during the day, the body will have to complete it in the evening. Fatigue begins, blood sugar drops, and nighttime hunger occurs. If we meet our daily energy needs without being hungry during the day, that is, if we distribute it logically throughout the day, our nighttime food consumption will be less. Therefore, our weight loss will also be easier.
Thinking that protein consumption will not cause weight gain
KiloPointing out that carbohydrates are generally chosen as the scapegoat during the feeding period, Uzm. dit. Buket Ertaş, “Our macronutrients are basically divided into 3 groups: carbohydrates, protein, fat. Although carbohydrates are seen as the only culprit, the calories of 1 serving of carbohydrates and protein are equal to each other. In addition, the fat we get from protein sources is to mention. Although protein has a metabolic-accelerating effect, it should not be forgotten that consuming more than necessary will also cause weight gain.
Not thinking about the calories in drinks
In times of weight loss goal, while generally dealing with the edible, drinking can be overlooked. Pointing out that this is one of the most common mistakes in the weight loss process, Uzm. Dyt. Buket Ertaş said, “Coffees with milk, cream and syrup are the best examples of these. It is actually a bad thing you do to yourself to drink a flavored coffee instead of eating in order to pass the meal.It is also necessary to stay away from the aromatic snacks alternatives that we consider healthy such as kefir, milk and mineral water. Fruity and sugar-added drinks will cause both rapid rise in blood sugar and weight gain, ”he said.
Switching to light products and increasing consumption
Uzm reminded that most of the people who go on a diet do their kitchen shopping first. Dyt. Buket Ertaş continued his words as follows: “In fact, it is a correct behavior to turn to healthy alternatives and to carry out shopping in this direction, but the thought that foods that contain expressions such as 'light' in the diet are healthier or without calories is wrong. With this in mind, increasing consumption will inevitably bring weight. It should be noted that there is no need to switch to light versions of any food as long as you adjust the amount. I recommend focusing on fresh vegetables and fruits instead of light products in a healthy diet shopping ”.
"All or nothing" approach
Saying that most people make the mistake of removing many foods from their diet after they decide to lose weight, Uzm. Dyt. Buket Ertaş gave the following information: “Too hard diets cause the person to give up his decision after a while and return to his old habits more sharply. "The best thing to do is to identify habits that may cause weight gain and to consume foods that are very popular and cause unhappiness when not consumed, under the control of a dietician, on the condition that it is not frequent."