Specialist Dietitian Melike Çetintaş gave important information on the subject. Summer is approaching, everyone wants to lose their winter weight gradually. Of course, our dream is to lose weight locally. Fats are distributed to regions according to genetic predisposition. In women, it is stored especially in the abdominal waist circumference and hip region, while in men it is generally stored as the side waist circumference and belly/chest. If you apply a diet list that does not belong to you in the diet program you make, you will not be able to examine it locally, no matter how much you lose weight, because the minuses you see on the scale will not be fat loss. Regional slimming is only possible with fat loss. It is 70 percent diet and 30 percent sports. If the weight you lose is from fat, you will not sag and you will not regain it. Of course, in order not to regain it, you need to finish the diet at the ideal weight.
1. Avoid calorie-restricted diets
The less you eat, the lower your basal metabolic rate will be. That's why if you go on diets that make you starve, you can only lose water or muscle. Then, even if you lose the weight you want, you will regain the weight you lost when you go back to normal. Get as much energy as you need daily and do not calculate calories. Because you can't calculate the calories of food.
2. Do not exclude carbohydrates from the diet
Your body gets 40-50 percent of its daily energy from carbohydrates. Completely removing carbohydrates from the diet, eating a protein-based diet, although it should be applied periodically, tires the kidney because it is long-term and not continuous. Consume complex sugars instead of simple sugars. You can consume brown bread with your meals.
3. Don't forget to have a snack
Unfortunately, diets related to long-term hunger do not provide fat loss, since they cannot balance blood sugar. You can consume nuts, buttermilk and milk instead of long snacks.
4. Avoid caloric beverages
Even if you eat during the day without noticing, you may be getting high calories from drinks. Creamy coffees such as mocha, latte, fruit juices, fruit sodas and many acidic beverages can cause you to take in excess calories. Do not consume more than 2 cups of coffee a day. You can take supplements from herbal teas to meet your caffeine need (such as green tea, white tea, chamomile)
5. Do cardio exercises instead of weight training
In order to lose weight locally, prefer cardio exercises that keep the heart rhythm high instead of working the muscles in the fat area. Even walking for 3 minutes 30 days a week increases your fat loss. After you reach your ideal weight, move on to muscle exercises.
6. Don't follow crash diets
Although shock diets help us to pass those weights for some weights, eating low calories for a long time stops fat loss.
7. Surprise your body
Do not set a uniform diet system. The body adapts to every diet you follow after a while. If you are on a ketogenic diet for one week, you can eat a Mediterranean type the next week. The next week, you can detox.
8. Keep your motivation high
Don't expect to be perfect when dieting. Weight loss is a process with ups and downs. It cannot be black or white. Even if you get away with it some times, act like nothing happened the next day. Do not let the negative comments around you affect your morale negatively.
9. Don't be weighed down and don't set a time goal
According to many studies, people who are weighed every day quit the diet more quickly. Because your weight does not change from day to day on the scale, only the ups and downs of edema are reflected in your weighing results on a daily basis, which impairs your motivation. The hormone cortisol, which we call the stress hormone, rises in the blood and as a result, you cannot lose weight. Always set small goals. High goals negatively affect your motivation. Set your weight loss goals weekly or for a maximum of one month.
10. Drink enough water to avoid edema
When you lose fat, you feel thin, but sometimes you can't see a negative result on the scale. This could mean you are collecting payments. Reduce your daily salt consumption to avoid edema. Make sure to drink 2-3 liters of water a day. The temperature of the water or the fact that you throw something into it does not affect your edema.