After a long winter season, there was a rapid entry to summer as the weather suddenly warmed up. So how did you prepare for summer? How did you feed in the spring? Do you have the image you aim for on the beaches? If you're not, rest assured, it's not too late. This is always possible with practical suggestions that you will make into a lifestyle.
With the spring months, many people want to enter the summer with a fitter and more beautiful body. Some of the mistakes made; In order to enter the summer with a fit image, it is to apply the wrong diets that contain very low calories in a short time. Instead of choosing diets called detox and purification, making healthy eating a lifestyle will eliminate the worry that I will look fit in bikinis and swimsuits, with only a few days before summer.
Dyt. from YYU Gaziosmanpaşa Hospital Nutrition and Diet Department. Benan Koç presented 7 gold applications to get fit for the summer.
1. Do not skip breakfast.
According to studies on breakfast, individuals who skip breakfast have an increased risk of death due to cardiovascular diseases and diabetes, so breakfast should not be skipped. You can diversify your breakfast meal as follows;
1 boiled egg + 3 tablespoons of curd cheese + tomato + cucumber + 1 thin slice of pineapple
Red pepper omelet + 1 thin slice of feta cheese + parsley + 2 wasa
4 tablespoons of yogurt + 1 small banana + 2 tablespoons of oats + 1 teaspoon of unsweetened peanut butter
2. Do not neglect to consume enough water.
In the summer, our body loses much more fluid and electrolytes than normal. Water consumption is very important to replace the lost fluid. Don't expect to be thirsty to drink water. If you forget to drink water, you can add water reminders to your phone. If you do not have a regular habit of consuming water or do not like to drink water, you can flavor the water you drink by adding fruit, cinnamon sticks, parsley. Remember to consume at least 2-2,5 liters of water per day.
3. Limit the consumption of carbonated and sugary drinks.
With the warming of the weather, most of us prefer cold calorie drinks, let's not forget that these drinks contain more calories.
4. Include fresh fruits and vegetables in your meals.
It is very important to consume the fruit and vegetable group in season. Foods consumed out of season are not nutritious enough. There is a lot of variety in the vegetable and fruit group that you will add to your meals during the summer months. In your meals; summer vegetables such as green beans, eggplant, zucchini, bell pepper, artichoke, purslane, cowpea, okra, in your snacks; You can choose summer fruits such as watermelon, melon, peach, apricot, cherry, grape, plum, black mulberry etc.
5. Chew the bites slowly.
If you eat the food on your plate quickly, your brain will not receive the "I am full" signal and you will want to eat more. Chewing your bites slowly will both make you feel full faster and you will not eat more than you need with the feeling of fullness.
6. Move more.
With the warming of the weather, we can increase our physical activity by making small changes in our daily lives. Some of these changes are; walking for short distances by using less public transport and vehicles, or walking at a light pace after work when the weather gets better.
7. Pay attention to your sleep patterns.
Insufficient sleep leads to weakening of the immune system, so getting enough sleep for 7-8 hours is very important for the immune system.