- 1 How To Lose Weight / Weight Loss Tips / How To Loss Belly Fat
- 1.1 18 Weight Loss Tips
- 1.1.1 1 – Take note of what you ate
- 1.1.2 2 – Do not skip meals
- 1.1.3 3 – Do not leave yourself Hungry
- 1.1.4 4 – Drink Water
- 1.1.5 5 – Add 10% of your Calorie Account
- 1.1.6 6 – Prepare Your Own Dietary List By yourself
- 1.1.7 7 – Putting Realistic Targets
- 1.1.8 8 – Do not eat food without hunger
- 1.1.9 9 – Sacrifice a favorite food
- 1.1.10 10 – Make breakfast absolutely
- 1.1.11 11 – Increase Movement
- 1.1.12 12 – Help Yourself
- 1.1.13 13 – Remove Refined Sugar from Your Life
- 1.1.14 14 – Do not stress
- 1.1.15 15 – Get Your Sleep
- 1.1.16 16 – Reduce Carbohydrates
- 1.1.17 17 – Use Smaller Plates
- 1.1.18 18 – Check Your Hormones
- 1.2 Belly Fat
- 1.2.1 1 – Give Up Sugar
- 1.2.2 2 – Do Not Drink Packaged Drinks
- 1.2.3 3 – More Protein Consumption
- 1.2.4 4 – Reduce Carbohydrates
- 1.2.5 5 – Consuming More Nutritional Fiber
- 1.2.6 6 – Move More
- 1.2.7 7 – Read the Labels of the Foods You Have Received
- 1.2.8 8- Use Vinegar in Your Salad
- 1.2.9 9 – Edit Your Sleep
- 1.1 18 Weight Loss Tips
How To Lose Weight / Weight Loss Tips / How To Loss Belly Fat
Today we will talk about how to lose weight and weight loss tips. Our muscles, our organs, in general, need energy to work our bodies, and this energy comes from the foods and drinks we consume. The energy we receive from the grains is distributed to the zones needed by our bodies and the excess is stored as fat so that “maybe later we will need it”. When some people cannot maintain the nutritional balance, they get belly fat and then they start looking for “how to lose belly fat” on the internet.
If we supply the amount of energy our body needs exactly, we always stay in the same kilo. If we take less energy than we need, energy begins to be met from the fat deposits and we will lose weight after a while.
# Here is the answer to the “how to lose weight” question is so simple, but in practice is not always as easy as desired. #
At this point you can try some suggestions that will make your job easier, you can continue to lose weight without breaking your diet and without over stressing.
18 Weight Loss Tips
1 – Take note of what you ate
You heard this suggestion from your friends who have lost weight in the near vicinity. Studies conducted in this regard also show that keeping a “diary” is working and it is determined that those who write each meal they eat will lose 15% more than those who do not. Writing in your written form will help you organize and re-organize the information more easily, such as which foods you consume more, which meals or on what days of the week you are getting more calories.
2 – Do not skip meals
Skipping meals makes it difficult to lose weight in two ways. First, when you skip meals, you will be much hungry to next meal, so it will be hard to get enough and you will have to take it all in one.
The second negative aspect of skipping meals is slowing down your metabolism and decreasing the amount of calories you are hearing at rest. If you skip breakfast, you burn fewer calories than usual because of the slow metabolism that runs all day. Fatigue, falling blood sugar is another adverse effect of skipping meals.
3 – Do not leave yourself Hungry
Your hunger does not really contribute to your weight gain, and because of the increased stress that you have hungry, the hormones secreted by your body lead to more fat storage. It is also not possible that you can keep your diet while you are hungry, but there is an increased risk of overdosing the pounds you gave in the first few weeks. For this reason, do not be hungry at all and eat something when you are very hungry. I do not tell you to sit on the table without being hungry, do not leave yourself hungry for hours.
4 – Drink Water
The water we need to protect our general health is 0 calorie and it helps to stay longer by filling the stomach. Drink water instead of “diet” drinks that contain energy drinks, cola and artificial sweeteners.
♥ Drinks produced with artificial sweeteners can have a caloric value of 0, but they contain many food chemicals harmful to the body. If you get tired of drinking plain water, you can drink herbal tea. ♥
5 – Add 10% of your Calorie Account
If you are getting 1600 calories per day according to your body fat calculator, and you still cannot lose weight after a certain period of time, add 10% more calories (for example 160 calories) than you think. Because you may have received more calories than you would have calculated for many different reasons, such as how the food is cooked, how much oil is used in preparation, the type of cheese you eat.
6 – Prepare Your Own Dietary List By yourself
There are hundreds of different dietary lists, some of them very popular. The main reason for having so many dietary lists is that not every diet program is suitable for everyone.
⇒It is impossible to say “lose weight with this diet” when you think how to lose weight, because everybody has different eating habits and therefore his or her own diet program might be different.
If you are having difficulty making diets that others have prepared, it’s best to prepare your own diet program. By looking at the ready-made diet lists, you can bring together the meals that you think are right for you.
7 – Putting Realistic Targets
While trying to lose weight, one of the mistakes many of us made is to set targets that we cannot reach ourselves. For example, to lose 20 pounds in two months. Maybe this goal may be realistic for some, some of us might have given so much weight in 2 months, but it is not possible when we look generically.
As time passes and you feel that you are lagging behind your goal, your morale may deteriorate and morale comes at the beginning of things you need most when you diet.
Try to put relatively easy and realistic targets such as “I want to lose 4 pounds in the first month” rather than the stressful herpes targets.
8 – Do not eat food without hunger
We usually sit at the table without being hungry. Even if we are not hungry sometimes, we eat because we are stricken, boredom or just for activity. This causes the body to begin to store fat again with caloric intake again without spending enough calories.
““Don’t start eating until you feel completely hungry and try to make it a habit.””
9 – Sacrifice a favorite food
Before you start making a diet, make a list of your favorite foods and choose one of them that you will take out completely from your life when you start dieting. May be chocolate or potato chips you’ve eaten in front of the TV after meals. Even if you can only do this, you will get 3000-5000 calories less per month.
10 – Make breakfast absolutely
“Breakfast is the most important meal of the day” is probably cliche, but every cliche has a good reason. If you start the day without breakfast, it becomes harder for your metabolism to adapt from the sleep state to daily life.
For this reason your metabolism rate is below normal and the amount of calories you burn is reduced. Besides, you do not have breakfast, so it is difficult to start your mental and physical day and you feel sluggish and unwilling.
11 – Increase Movement
The more you move, the more calories you will spend. The average amount of calories you need to take each day on a healthy diet is about 1400-1600. If you cannot reduce your calorie so much, you can increase the amount of calories you burn by doing more.
# Walk more, walk to places walking distance, on your days absolutely devote one hour to your exhaust, walk up the stairs, and try to move more. #
12 – Help Yourself
Having chocolate, chips, packed snacks, pastry, cookies, cakes, pastries and similar foods at home is very easy with the sense that “nothing from one piece” can cause this type of nourishing feature to lead to a low calorie diet. So keep low-fat, high-calorie foods that are only suitable for your diet at home.
13 – Remove Refined Sugar from Your Life
Your body does not need sugar added to foods, drinks, other than the sugar that fruits and vegetables contain. No protein, no fat, no vitamins or minerals are defined as “empty calories”. In addition, eating sugar does not just weight, it is very harmful for your teeth, gums and your liver.
Removing refined sugar from your life, which is now regarded as the head of overweight and its associated diseases, will not only help you lose weight, but will also make a big contribution to your well being.
14 – Do not stress
Everything we live in modern life is a source of stress. It is not easy to stay away from the stress, but if you want to lose weight you have to make an effort for it.
Hormones secreted by stress cause blood sugar to rise, causing you to hunger more quickly, more difficult to burn fat. It is one of the biggest obstacles in front of weight loss as it causes more fat accumulation in lubrication of waist region.
Look for stress reduction techniques such as sports, hobbies, breathing exercises, and practice the way you think fit for you.
15 – Get Your Sleep
If you sleep less than you need, you may have to eat more food than usual to turn off energy. In addition, your brain will direct you to foods such as pastry and chocolate that you know are energy stores.
A good night’s sleep and protein-rich breakfast keep you healthy throughout the day and help you practice your diet more easily.
16 – Reduce Carbohydrates
Carbohydrates are digested very quickly and converted to glycoside in a short time. Because of this, the feeling of satiety in carbohydrate-fed diet does not last long and the pancreas has to secrete more insulin because of the increased glucose. When insulin increases, the enzymes that help your fat burn down are suppressed and it is difficult to get rid of excess fat.
If you start to reduce your carbohydrate and feed on protein-based diet, your body will come out of “fat storage mode” and pass “fat burning mode”.
17 – Use Smaller Plates
This suggestion may sound strange, but research shows that those who eat normally meals in the smaller plates automatically eat less and lose more weight.
18 – Check Your Hormones
If you cannot lose weight after all your efforts, have a hormone test. For example, thyroid hormone imbalance, which is often seen in women, can lead to weight gain and difficulty in giving weight.
In the same way women’s estrogen hormone irregularities and men’s testosterone hormone irregularities make it difficult to lose weight.
Belly fat is usually identified with male type weight gain but the umbilicus and waist circumference are among the most difficult to lose weight for both men and women.
Getting rid of belly fat is not only important for a better looking body but also for being healthier. Because these organs surround the organs, heart diseases and type 2 diabetes are among the main reasons. It’s getting harder to get rid of belly fats as metabolism slows down in later ages.
The general belief to dissolve belly fat is to do more exercises that operate your abdominal muscles, but in fact it does not make any sense because regional exercises only work on muscles and there is no effect on the fat layer covering them.
How does the belly melt? And how can we get rid of stubborn oils? Here are some suggestions for who say “I m skinny but I have belly fat”.
1 – Give Up Sugar
You can think of the food as a new piece of sugar added to your drinks, followed by your belly fat. Your body does not need any sugar other than the sugar that vegetables and fruits contain. The sugar, which contains pie, cake, biscuits, pastry, tea, coffee sweet drink, sugary sparkling beverages, sugary fruit juices and many other products, causes completely empty calories and more fat.
Fructose, especially in ready-to-eat foods, can only be processed by the liver, and if you consume too much sugar, the liver does not cope with excess fructose after a while and turns it into fat. Aside from the excess weight created by this condition, serious health problems such as type 2 diabetes and heart diseases are being addressed.
2 – Do Not Drink Packaged Drinks
Fruit juices that we see in grocery stores and usually say “100% Natural” on their label contain sugar added later. We all already know how sweet a cola and other sodas are. In addition, products sold as athlete drink and energy drinks contain sugar. If you want to melt your belly, stay away from these drinks.
If you are planning to drink from products that say “O Calorie, Sugar Free, Diet” in your packaging, I will give you one bad news for them. Such beverages generally contain artificial sweeteners such as aspartame, saccharin. These artificial sweeteners may provide 0 calories to drink, but there are many side effects. Migraine, palpitations, depression, brain cancer, nausea, vomiting, visual disturbances are just a few of these side effects.
In addition to all this, research into the effects of diet drinks on weight loss says that these drinks have an effect on the contrary to what is thought. For example, in a study conducted with 3682 adults, it was determined that those who consume 21 boxes of dieting beverages a week were 2 times more likely to have weight gain and obesity than those who did not consume these drinks.
3 – More Protein Consumption
Protein is the most important nutrient for weight loss. The main reasons for this are increased intake of 441 calories per day and 60-100 calories per day by accelerating metabolism. If you want to melt belly fat, it will be the most important step to switch to a nutritional program that contains more protein than carbohydrate weighted diet. Protein weighted diet not only melts the belly but also reduces the risk of re-lubrication of this region. There are also some research findings that protein-weighted diet does not only provide general weight loss but also directly melts belly fat.
You can melt your belly by consuming more natural eggs, fish, seafood, low-fat red meat, poultry, and dairy products that are known as quality protein sources. Of course, provided that this feeding style is constantly applied.
These suggestions continue with solution of skinny belly fat.
4 – Reduce Carbohydrates
If you can control the carbohydrate you consume from the foods you consume you are much easier to lose weight. Along with the decrease in carbohydrates, your appetite also decreases and you get less calories. In the research conducted in this respect, it was concluded that instead of reducing fat during dieting, weight loss of carbohydrates was 2-3 times more weight loss.
In addition, carbohydrate-restricted diet programs can help you lose weight, as well as help you get rid of fat faster than the belly fat.
5 – Consuming More Nutritional Fiber
The non-digestible parts of herbal foods slow down the passage of food from the midgut to the intestines, creating time for the body to absorb the vitamins and minerals present in the food. As the digestion process slows down, the feeling of satiety after eating will be longer, your appetite will decrease and you will not have to eat something between meals. According to one study, you can lose 2 pounds in 4 months without any diet by taking 14 grams of nutrients (3 medium-sized shell apples) within 1 day. I think it’s pretty good to lose 6 pounds a year without any diet.
According to another research, taking 10 grams of dietary fiber per day provides a 3.7% reduction in belly fat.
6 – Move More
Instead of exercises that target only the abdominal region, choose exercises that work muscles throughout the body. Just remember that pulling the shuttle does not melt the belly fat, that the fat found in the belly and other areas is burned equally and that there is no such thing as regional weakening by exercise.
The common result of many studies on the effect of exercise on weight loss is that “regular exercise allows you to lose weight more easily and permanently”. The longer you hold your pulse, the more your body burns fat and your heart melts so easily.
Of course every exercise program may not be suitable for everyone. For example, if you have any heart problems, your doctor will recommend mild and moderate exercises such as walking, swimming, and cardio exercises. If you are going to a gym, you can ask the experts there to prepare an exercise program for you.
7 – Read the Labels of the Foods You Have Received
Sometimes this can be a little tricky because some of the items in the label and food items section is not readable with a “normal” eye. If you cannot read the label, it’s best not to take that food. Because this can cause skinny body fat stomach. Be careful when reading the calorie value of the product because the amount of calories contained in the package usually indicates the energy contained in 100 grams of that product. For example, if a 250 gram packed hazelnut contains “628 calories” in the calorie section, that package is usually 1570 calories. They write “100 grams”, which is too small to read, but it is really hard to read.
Also, if you do not write “candy” directly on the inside of the package of packaged food, that does not mean it does not contain sugar. If you are writing fructose, lactose, corn syrup, sugarcane water, it means sugar added later.
8- Use Vinegar in Your Salad
According to a research conducted in Japan on the effect of acne on weight loss, consuming 1-2 tablespoons of vinegar a day reduces the body fat rate. Vinegar also prolongs the feeling of satiety by avoiding blood sugar fluctuations that are experienced after meals.
9 – Edit Your Sleep
According to a study conducted by the Wake Forest University School of Medicine, less than 6 hours a day and more than 8 hours of fatigue are more frequent than those sleeping regularly in the lumbar region and around the internal organs of unregulated sleepers.
As a result, what you need to do to lose weight is not different from what you need to do to melt your belly. Carbohydrates should be replaced with protein and avoided from packaged foods, to ensure that the calories you receive from the calorie are low enough, to exercise for 150-200 minutes a week, and to make them habit after a while will break the faith of those stubborn oils.