Losing weight is a lifestyle goal pursued by many people around the world. On the other hand, countless diet advice Unfortunately, among the weight loss methods there are some that are not scientifically proven.

Weight loss methods for women/men If you are looking for information that has a scientific basis, you need this information. If your goal is to protect your health, you can go write it down somewhere.

Obesity is a global multifactorial disease.

Although many people seek a weight loss method to maintain their ideal weight, many do obesity He is looking for these methods because he is in his class. poses a risk to health and excessive fat accumulation It brings with it several chronic diseases such as obesity, diabetes and cancer.

The prevalence of obesity In fact, the fact that it is increasing every year shows the seriousness of this problem. Obesity has a significant impact on health, as well as mortality rates and medical costs. Obesity, which occurs due to the energy imbalance between calories consumed and expended, obviously also includes genetic and psychosocial factors.

So how can we lose weight in a healthy way?

• Balance your calorie intake.
• Be careful about the diet you choose. There is still no scientifically proven diet.
• Improve the quality of the food you eat.
• Consume sufficient amounts of water.
• Reduce the time you spend in the gym.
• Organize your sleep.
• Remove some food from your vision.
• Choose good oils.
• Reduce your board dimensions.
• Watch less TV.
• Increase your motivation.

Balance your calorie intake.

We need energy to survive and perform our daily functions, and this energy comes from the calories we get from food. To fall off The amount of calories consumed must be less than the amount of calories consumed.

In other words, any diet with fewer calories will create the energy deficit necessary to lose weight. The main problem here is adjusting the food balance. Foods that are very dense and full of calories should be replaced with foods that are lower in calories and more nutritious. It is rich in energy, has more and higher proteins, lower glycemic index, more fiber Foods that are healthy are preferable.

But all of these can differ from person to person must not be forgotten.

Be careful about the diet you choose. There is still no scientifically proven diet.

From a macronutrient diet such as low fat, high protein, low carbohydrate, intermittent fasting Many diets that are so popular are still being researched. The effectiveness of everything It’s not 100 percent proven.

The belief that such diets cause weight loss is not based on research. from personal impressions or arise from published books. In other words, the evidence for dieting, especially in the treatment of obesity, is inconclusive and continues to be debated.

As we mentioned above, the methods used by people who lose weight on any diet may not work for someone else. This, metabolism and genetic factors It also varies due to reasons such as human behavior and environmental factors.

Improve the quality of the food you eat.

In a study published in the Journal of the American Medical Association, eating foods to lose weight to the quality of the food attention is drawn. Sugar and quickly metabolized by reducing carbohydrate intake You can lose weight. Sugary snacks, processed carbohydrates, glycemic loaded foods, fries, crackers, You can speed up weight loss by avoiding foods like chips.

Consume sufficient amounts of water.

You can also use water, which is necessary for the body’s functions to work effectively, to lose weight. This; supports metabolism, helps remove toxins and can contribute to appetite control.

average per day Drink 8-10 glasses of water Although this amount is generally recommended; It may vary depending on lifestyle, climatic conditions and personal needs.

Reduce the time you spend in the gym.

Of course, this does not mean that you are not allowed to exercise. After sprinting for 30 seconds, resting for 4-6 minutes and repeating 4 times, an hour of running at a steady pace is achieved. more fat you lose.

To your exercises resistance training By adding it, you can both lose weight and create an afterburn effect. What you’re going to do weight training Then your metabolism accelerates due to excessive oxygen consumption.

Lifting weights can help you build lean muscle mass and enrich your workouts. squats, planks and push-ups You can add movements such as, but you can also do different movements using resistance bands and your own body weight.

Organize your sleep.

In addition to exercising and watching what you eat, you should also get enough sleep. There are studies that link sleep deprivation with feelings of hunger and therefore weight gain. It may also be that not sleeping makes you hungrier. Therefore 7-8 hours You need to make sleep your goals.

Remove some food from your vision.

Whatever you see is what you want. That’s why you look at the counter before your eyes. fruit instead of sweets sheep. A study conducted at Cornell University also supports this. Women who put fresh fruit bowls out in the open weigh 13 kilos less than those who don’t. The opposite is proven in the same way.

Choose good oils.

When it comes to weight loss, many people prefer to avoid fat altogether, but this is partially untrue. hazelnuts, olive oil These types of good fats play a role in a healthy diet. unsaturated fatsWhen you are full, it sends a signal to your brain to stop eating and suppresses your appetite.

Reduce your board dimensions.

Another study was conducted at Cornell University. In this one they focus on large dinner sets. These boards are for you encourages you to eat more It also causes a deception that you are eating less.

The study found that those who ate grains from a larger bowl ate 16 percent more They believed they were eating less.

Watch less TV.

It is a known fact that excessive TV watching causes obesity as it leads to inactivity and unconscious eating. There is also research on this topic. A study involving 50,000 middle-aged women over six years found that participants watched TV every two hours every day The risk of obesity increased by 23 percent. The risk of developing diabetes increased by 14 percent.

Increase your motivation.

There are many ways to do this. First of all, even if you’re going on a diet, you can start by not calling it a diet. Because dieting can impose restrictions, putting pressure on you from the start. “I’m going to eat healthy.”

small and realistic goals You have to decide. Taking small steps to achieve big goals keeps you motivated. Every small success can be considered a milestone on the way to the big goal.

Changing negative thoughts to positive ones and getting support from family or weight loss groups will also help you achieve your goals. Moreover psychological health and behavioral changes Don’t forget that it is also important when losing weight.

To summarize healthy weight lossis not only a physical but also a mental and emotional process. Balanced diet, Regular exercise, metabolic knowledge and psychological health are the keys to success on this journey.

Because each individual’s body and lifestyle are different, it is necessary to create a plan that suits personal goals and needs. In the process of losing weight Being patient, kind to yourself, and adopting healthy habits will support you on your path to a sustainable lifestyle.

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