Now what to do to lose weight.

1- Do not eat very low calories.

The simplest explanation for losing weight is math. If we eat fewer calories than we burn, we lose weight. We call this creating a caloric deficit. Pretty simple actually. So why not lower our calorie intake and lose more weight? If we are fed with very low calories, we may encounter situations such as a decrease in body resistance, illness, exhaustion, and muscle loss. In the long run, this can slow down your metabolism and make it harder to lose weight.

Instead of starving ourselves as a solution, we should follow our weight by eating a balanced and regular diet. Being patient and increasing physical activity will be the healthiest and most efficient way to lose weight. In this way, we can burn calories or reduce calories even more by monitoring our weight loss process over time, increasing activity when we cannot lose weight. In this way, when we start to lose weight, instead of starving and becoming weak, we can lose weight more efficiently and for a long time with the sports we do.

In particular, we should not be fed below basal metabolism. What is basal metabolism? It is the number of calories your body burns while at rest, even if you don't move. This caloric value is necessary for our body to perform its vital functions properly. Therefore, taking less energy into our body than our body spends while resting will definitely reduce body resistance. We cannot talk about healthy weight loss when our bodies are not working properly.

2- Do not keep the fat intake too low.

 We've all heard in the media that lean food is diet food, and fat is against diet, healthy eating, and weight loss. This belief is slowly breaking down. Our bodies need healthy fats to lose weight. Therefore, removing fat completely from the diet or reducing it to very low amounts will not be a good way to lose weight and burn fat.
 Fat consumption plays a very important role in fat metabolism, in other words, fat burning. At the same time, fat consumption has a positive effect on the hormonal system and makes the metabolism work faster. If we do not consume fat, the fat-soluble vitamins A, D, E, and K cannot be used efficiently.
 If we want to lose weight, we must take care of our health. In this way, we can lose long-term and more permanent weight. Since our body's health has not deteriorated, we can feel energetic and vigorous instead of feeling bad. This means being more motivated to lose weight and eat healthily.
 It should not even be a question of not consuming oil when it has so many functions. However, we should consume healthy sources of fat and we should not forget that the calories of fat are high. Healthy fat sources include olive oil, almonds, hazelnuts, walnuts, avocados, and coconut oil.

3- Do not eat late at night.

 Normally, to lose weight, it will be enough to take fewer calories than you burn. No matter when you take these calories, if you take fewer calories than you burn daily, you will lose weight. But eating too much late at night can lead to health problems, especially if you fall asleep soon. You may experience stomach problems and reflux.
 Try to eat your last big meal 2-3 hours before going to bed at night. It will be healthier for your metabolism and the functioning of your body. By keeping our bodies and digestive systems healthy, we can reduce muscle loss and lose weight long term.

4- Do more sports, burn more calories.

We said that to lose weight is to burn more calories than we take in. The easiest way to do this is to do more physical activity. In addition to your weight training, you can increase your cardio sessions. You can lose more weight by increasing the duration or difficulty of cardio sessions over time. It will be enough to be stable and follow your weight.

At the same time, increasing the weights you use in your weight training will allow you to spend more energy and burn more calories. In this way, you can lose weight without starving yourself as your muscles will need more nutrients during the day.

5- Pay attention to weight training to lose weight.

Weight training is the best training to support your weight loss. Even if our goal is to burn fat, build muscle, or just general health, it is very important to have a heavy and solid training regimen that will enable us to get stronger.

In our training programs, we should try to maintain our strength and, if possible, to become stronger. Maintaining our strength will prevent us from losing muscle. In this way, our metabolism continues to work fast and our muscles are hungry for food. Even in the days after weight training, your body continues to use energy to fuel the muscles. In this way, we can lose weight faster and regularly without being hungry.

6- Include green vegetables in your diet

We cannot digest green vegetables and use them as energy like grains. Plant cell walls are made up of cellulose, so humans cannot efficiently digest green vegetables and use them as energy. In addition, green vegetables are a source of fiber, vitamins, and minerals. Thanks to fiber, we feel more full, and the need to eat less during the day will help us lose weight.

However, the vitamins and minerals we get from green vegetables will make our body and metabolism work better. The saying that abs are made in the kitchen is not an exaggeration. Consuming green vegetables will help you be healthier and reach your fitness goals faster on your weight loss journey.

7- Drink more water.

We all know how important water is for survival. Water is also very important for weight loss. Kidneys need water to remove harmful substances from the body. If there is not enough water, the kidney cannot fulfill this task and the liver takes over. Our liver converts stored fat in our body into usable energy for our brain and body. But when it helps the kidneys, it cannot do this effectively. Therefore, to lose weight, we must drink enough water so that our fat-burning metabolism works effectively.

However, we can often confuse thirst with hunger. If you drink 1 liter of water a day, try to increase this amount to 2-3 liters. You will find that you need to eat less. Since you will be less hungry during the day, you will follow your diet more easily.

8- Go to bed earlier.

If you want to lose weight, taking care of your sleep is as important as diet and exercise. When you don’t get enough sleep, you may not train because you feel tired, eat out, and disrupt your weight loss routine. These can happen from time to time, with our life order, due to our work, family, events that happen to us. But living them constantly can prevent weight loss.

When you feel too tired or sleepy, your brain craves rewards and you look for something that feels good. So if you’re not well-rested, it may be harder to say no to that cake or chocolate.

Lack of sleep also causes an increase in the hormone cortisol. The stress hormone signals the body to conserve energy. This is why it can be difficult to burn fat and lose weight.

Sleep is very important for our metabolism. Sleeping less will cause us to consume more calories, and it can also cause those calories to be used more inefficiently.

In a study, it was observed that short sleep duration significantly increased the probability of obesity in children and adults.[1]

In another study, 16 adults were allowed to sleep 5 hours a day for 5 nights. At the end of the study, it was observed that they gained an average of 0.8 kg in this short time.[2]

If you can’t sleep early or don’t get enough sleep, try to set your bedtime earlier. Even 1 hour will make quite a difference. Getting better and adequate sleep has many health benefits. Examine your sleep pattern and make changes if necessary to lose the last 2 kilos that you have difficulty in losing.

9- Get stronger to lose weight.

Getting stronger is the best way to increase your muscle mass. If you get stronger with resistance training, your muscle mass will increase and your muscles will need more nutrients. This increases your basal metabolism. You burn more calories during the day. Therefore, resistance training is also very useful for weight loss. We can say that practicing regular resistance training is the foundation of all fitness goals.

When you have more muscle mass, you will lose weight more easily. Your body uses fat more easily as energy and you prevent muscle loss.

10- Consume eggs in the morning.

Eggs are a very good source of protein. It is referred to as a reference protein, our body benefits 100% from the protein in the egg. It also has a holding effect. In this way, it can help you lose weight by taking fewer calories during the day.

At the same time, getting enough and quality protein is necessary to maintain muscle mass. When you take the necessary protein, you prevent muscle loss, so your metabolism does not slow down and you lose weight by burning more fat.

To lose weight healthily, try to consume eggs with your breakfast in the morning.

11- For coffee.

Coffee increases the basal metabolic rate, allowing us to burn more calories and fat. Regular exercise and a diet for weight loss can help you lose weight and burn fat.

Coffee contains caffeine, which is a stimulant substance. Caffeine increases the level of adrenaline in the blood. Adrenaline is carried from the blood to the fat cells and sends signals for the destruction of the fat cells. In this way, caffeine supports fat burning and weight loss.

Caffeine can also increase your sense of energy and focus, allowing you to perform your resistance and cardio training more efficiently. You can burn more calories if you drink coffee an hour before your workout to lose weight.

12- For green tea.

Green tea is a source of antioxidants and contains plant compounds that benefit our health. There are even studies showing that it works for burning fat and losing weight.

Caffeine is one of the ingredients in green tea. We talked about how caffeine works for weight loss. Although not as much as coffee, green tea contains caffeine. You can also benefit from caffeine by drinking green tea.

In addition, green tea attracts attention, especially with its antioxidant properties. Studies show that a glass of green tea increases the number of antioxidants in the blood. Green tea contains powerful antioxidants called catechins. The most important of these is epigallocatechin gallate, which has the effect of accelerating metabolism. By inhibiting an enzyme that breaks the noradrenalin hormone, epigallocatechin increases the hormone noradrenaline and thus increases fat destruction.

You can drink 1 cup of green tea a day to lose weight faster.

13- Consume healthy fat sources.

Not all fat sources are the same. Having healthy fats in our diet will help us lose weight. While unhealthy fats such as trans fat can cause us to gain weight, oils such as olive oil, nuts, fish oil, coconut oil can help us lose weight.

The weight loss industry has consistently glorified low-fat diets for their high caloric value. But getting enough healthy fats is very important for our body to function and to lose weight.

Coconut oil contains MCT (medium-chain triglycerides). These fatty acids are transported to the liver faster. It is used directly as energy or turns into ketones. It is used to increase ketone production in the ketogenic diet.

Coconut oil has a high thermic effect. Increases energy expenditure when eaten. In a study, it was observed that consuming 1 or 2 teaspoons of coconut per day increases the daily energy need by 5%.[3]

Olive oil is very important for fat metabolism and heart health. A diet rich in olive oil can increase the hormone adiponectin. This hormone breaks down the fat in the body and helps to lower your body mass index.
Nuts are very good sources of oil. They are a good source of protein and fiber, as well as containing many vitamins and minerals. A handful of nuts can be a pretty good snack between 2 meals. It not only keeps us full but also provides us with the vitamins and minerals we need.

Omega-3 fatty acids are the most important fatty acids. Omega 3 fatty acids can reduce inflammation and insulin resistance. However, it can accelerate metabolism and enable us to burn more calories during the day. It has been observed that the basal metabolism of individuals is accelerated and they burn more calories in the use of regular fish oil supplements. Although this increase does not work very well on its own, it can support fat burning with a regular diet and sports.

In addition, it also benefits our energy use. It seems that omega 3 not only allows us to burn more calories but also allows us to use fat more efficiently for energy production. In other words, while consuming energy, our body can use the stored fat more effectively. Therefore, the intake of fish oil helps more weight loss with regular training.

You can improve your weight loss process by including these healthy sources of fat in your diet.

Our general health is very effective in losing weight. If we want to lose weight permanently and have a long-term and healthy life, we must pay attention to our health. If our body works by taking the necessary nutrients, we lose weight more comfortably and healthier.

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