Dietician Hülya Çağatay gave information about the subject. Entering the summer months is something that many people want. For this, we have some tips for losing weight before summer.
A balanced diet is the first step to lose weight before summer. In our diet, there should be whole grains, vegetables, fruits, legumes, which we call complex carbohydrates. It is effective in losing weight in getting enough protein. Protein sources are eggs, meat, chicken, fish, legumes, and milk and dairy products. Healthy oils should be included in our diet, such as vegetable oils, oil seeds, fish, which are a source of omega 3.
A healthy plate model consists of vegetables and fruits in the other half of the plate and protein whole grains in the other half and the addition of milk group foods.
Getting enough sleep
Getting regular sleep is an important tip that should not be missed in losing weight before the summer. Sleeping less than usual can negatively affect hormones. It can make it harder for you to lose weight by increasing nighttime snacks. Sleep also has an important role in regulating our metabolism. In a study of 30 people, people who slept less than 5 hours were shown to increase their energy and fat intake.
Stress is a factor that can affect weight loss. To lose weight before the summer, you should reduce stress. In times of stress, emotional eating and consumption of calorie foods may increase. Increasing stress can slow the metabolism by increasing the cortisone hormone in the body.
Drinking plenty of water during the day
In the summer months, our body's need for water increases with sweating. It should be given importance to drink 2-2,5 liters of water a day without waiting for thirst. Drinking enough water is indispensable for losing weight before summer with many tasks such as accelerating metabolism, removing burned fat from the body and preventing edema.
Avoiding simple sugar and processed foods
Simple sugars disrupt the balance of our blood sugar, causing it to rise and fall rapidly. Thus, earlier hunger occurs. Simple sugars are empty sources of calories and have no nutritional value for our body. For this reason, it is necessary to stay away from simple sugar sources in losing weight before summer.
As the summer months approach, the weather is getting warmer so we can increase the time we spend outside. You should take care to take outdoor walks during the day. Or, choosing a suitable sport for yourself and being active is one of the most important parts of pre-summer weight loss. In a study conducted with 141 obese people, it was seen that people who do sports lose more weight even if they are fed with the same calories.
Baking and steaming instead of fries
Cooking methods such as grilling, steaming, boiling or in the oven should be preferred instead of frying or roasting to reduce fat intake. In order to reduce the fat, it is necessary to avoid sauces such as mayonnaise.
Increasing your fiber intake
Increasing your fiber intake will make you feel full. By keeping the blood sugar in balance, it will reduce the desire for dessert. Fibrous foods also prevent problems such as constipation. Those who want to lose weight should put fiber foods in their diet. A start can be made to lose weight by opting for whole grain breads instead of white bread. Vegetables, fruits, legumes are also foods high in fiber.
Increasing the consumption of fruits and vegetables
It is recommended to consume an average of 5 portions of fruit and vegetables per day. Vegetables and fruits have antioxidant properties. It is necessary to meet the vitamins and minerals our body needs. Increasing the consumption of vegetables and fruits allows you to stay full longer and also reduces calorie intake. For this reason, those who want to lose weight should definitely consume vegetables and fruits.
You can increase your vegetable consumption by adding salads to your meals.
Avoiding night snacks
As the summer months approach, the days get longer and it may be late for us to eat. Night snacks should be abandoned to lose weight. Foods eaten at night become harder to burn and less in our movement. If snacks are to be made at night, low-calorie snacks should be preferred. These can consist of raw vegetables such as cucumbers and carrots.
Avoiding excessive salt consumption
Too much salt consumption causes edema in the body. This causes you to feel bloated and uncomfortable. In addition, excessive salt consumption can cause various diseases such as hypertension.
Consuming herbal tea
Green tea is a tea with high antioxidant content. It also has an anti-inflammatory effect. It has an accelerating effect on metabolism. You can drink 1 cup of green tea daily to lose weight before summer. However, it is not recommended to consume people with blood pressure, kidney, heart disease, pregnant women and breastfeeding mothers.
Controlling portion sizes
It may be helpful to use smaller plates to reduce portions. In a study conducted to look at the effect of plate size on food consumption, it was observed that people using a large bowl ate 77% more pasta than those using a medium bowl. Another issue that needs to be considered while controlling the portion is the slow consumption of the food by chewing too much. Our brain saturation signal comes in about 20 minutes.
Getting a habit of reading labels can help us make healthier choices. You can adjust the portion by looking at the labels of the packaged products. You should learn the sugar and fat content and consume consciously. When you go to the market, making a list and going on a full stomach prevents you from buying too much food.