Speaking of pandemic and cold weather, after a winter with a sedentary lifestyle (irregular physical activity or lack of physical activity), do not bother with a few kilos of excess while entering the summer. With small changes in your lifestyle and diet, it is possible to get rid of excess and get fit in the summer.
Underlining that the main reason for gaining weight is inactivity and irregular eating habits, Dietician İrem Çelik said: “We had a sedentary life in the winter months, in line with the restrictions brought by both the cold and the pandemic. During this period when we were at home, uncontrollable portions, unregular feeding times, "snacking and going to bed" at night, and the fact that our activity during the day was reduced to a minimum, unfortunately triggered weight gain. "It is possible to get the extra kilos from disorder, to settle in order and to get fit in the summer."
Dietician İrem Çelik explained the golden rules of getting fit in summer and explained the following:
1-Do not try shock diets: Do not try to lose the weight you gain in 6 months in 6 days. Shock diets are diets that aim to lose weight with calorie intake far below your daily need. Sometimes the basis of the shock diets planned with only protein-based, only low carbohydrate, or only vegetable juices is low calorie intake, causing the metabolism to slow down. In the following periods, the rate of weight loss slows down due to the slowdown of metabolism and the process becomes very prolonged in parallel.
2-Reduce the salt and increase the spices: Do not add extra salt to the meals. Avoid pickles and pickles. Excessive salt consumption causes your body to keep edema. For a healthy adult, 1-1,5 teaspoons of salt intake per day is safe and sufficient. Leave the salt aside and head towards the spices. Decorate your meals and salads with as many spices as possible. Spices help speed up metabolism and awaken a feeling of satiety.
3-Plan your meal times: Eat when your meal time comes, not when your stomach is hungry. First, start by planning your main meal times. Supplement your main meals with small snacks so that you do not feel hungry enough to consume more than you should eat in main meals. Make sure to drink 1 glass of water before each meal. Allow 2-hour periods between your main meal and snacks, and interrupt the meal at least 2 hours before going to sleep. You can consume foods such as fruit, milk, yogurt, kefir, and dried nuts by paying attention to portion control in your snacks.
4-Stay away from fries: With the arrival of the summer season, those who do not want to spend much time in the kitchen can turn to fries as a quick solution. But keep in mind that there are equally fast and healthier solutions. Instead of frying, bake or boil it. Unlimited boiled vegetables, well-flavored with spices you can consume at lunch or dinner, meat groups and yoghurt as much as you need will be a light, easy-to-prepare and healthy choice.
5-Consume green tea: You can consume 2-3 cups of green tea a day. In addition to the effect of the known antioxidant content of green tea, which strengthens the immunity, it also has a supporting effect on fat burning thanks to the polyphenols it contains. If green tea is consumed regularly, it prevents thickening and fat accumulation around the waist. Green tea, which you will brew with milk with your snacks, can be a good snack choice as it will also prolong your satiety.
6-For water: The fluid loss in the body is higher in the summer months compared to the winter months. Try to replace the water you lost with the heat. Have a daily goal of 10-12 glasses of water and reach this goal. You need to consume water one after the other, do not consume it all at once. The water you consume by distributing it throughout the day will create a feeling of satiety. In this way, you will feel more full at meal times and control can be achieved more comfortably. Water is the best anti-edema and anti-aging, remember.
7-Exercise: Make sure to include exercise in your daily routine. You can support fat burning with a medium intensity exercise program that you will start with 25-30 minutes. If you want to get rid of your excess fat, take 8000-10000 steps daily. You need to take a minimum of 5000 steps to prevent greasiness. Increasing your exercise time gradually in a controlled manner will help you shape your body and get a fitter appearance.
8-Streamline your sleep: Sleep is the most important factor for your body to be fit and vigorous. You must definitely regulate your sleep. The time of sleep and the answer to the question "How many hours of sleep will you wake up vigorously?" Vary from person to person. Your first goal should be to find the ideal hour for you. To support weight loss, your hormones should be working regularly and in a balanced way. Regular sleep is essential for the order and balance of the hormones secreted during the day.