Tips to spend the winter months without gaining weight

Medical Park Tokat Hospital Nutrition and Diet Clinic Dyt. Hilal Mutlu Baynıkoğlu gave information to prevent weight gain in the winter months.

Mentioning that we can keep our weight in balance during the winter months, Dyt. Hilal Mutlu, Baynıkoğlu said, “Everyone tends to lose weight due to the fact that there is more movement in the summer months, more water is consumed with hot weather and the nights are shorter. However, we can easily say that the weight that comes one by one with the lack of movement in winter and the habit of snacking at night can easily be stopped in 10 steps.

dit. Hilal Mutlu Baynıkoğlu listed which situations should be considered and what can be done in 10 steps as follows:

“Our body is like a machine that works great. Any malfunction in the machine can cause you to gain weight. Insulin resistance, thyroid dysfunction and vitamin deficiencies are the biggest obstacles to weight loss.

Studies show that there is a link between daily sleep time and calories taken. Weight gain is observed in individuals who sleep for 5 hours or less due to calorie intake more than normal.

Benefit from the miracles of herbal teas. Add metabolism-boosting teas such as green tea, white tea, mate tea to your daily diet. Before using herbal teas, consult your dietitian and doctor.

While consuming milk and dairy products such as cheese, milk, yoghurt and ayran, choosing light ones helps to reduce your daily calorie intake.

You can increase your satiety time with egg consumption. The miracle food is the highest quality protein after breast milk. Starting the day with eggs helps you stay full for 36 hours. It can be preferred as boiled or omelette / menemen.

Adding chili pepper, red pepper, thyme, curry, cumin, and turmeric while cooking both reduces your salt consumption and fires your metabolism.

You shouldn't make excuses for water in your daily life. The biggest supporter of your weight loss is the water you should drink daily. Drinking 2 glasses of water when you get up in the morning, drinking 1 glass of water before meals, drinking 1 glass of water before taking a bath both suppresses your appetite and accelerates your metabolism. Make it a habit to drink 2-3 liters of water daily.

Do not see sports as an activity that is done from time to time and make it regular. Start with more achievable goals first and increase your goals each week as much as you can. Do not do sports immediately after meals, make sure that at least 1.5 hours pass.

Do you eat slowly, or are you the fastest to leave the table? Do not forget that the feeling of fullness goes to the brain in the 20th minute, make sure to eat your meals slowly, take care to chew a bite for 15-20 minutes.

Make sure to have raw vegetables on the table at every meal. Vegetables consumed in season both provide the fiber content you need daily and help you stay full for longer.