Acıbadem University Atakent Hospital Nutrition and Diet Specialist Deniz Uzunoğlu Korkmaz explained 9 tricks to get rid of stubborn weight, and made important warnings and suggestions. Emphasizing the importance of exercise, Korkmaz said, “Do not neglect exercise in order to lose the last 3 kilos. If your diabetes and blood pressure are not affected, you can burn more fat by exercising on an empty stomach. The most effective exercises for losing weight; aerobic exercises such as walking, swimming and cycling. 1 hour of moderate-paced walking allows you to burn 300 calories, 1 hour of swimming 600 calories and 1 hour of cycling 600 calories. Regular exercise at a moderate pace, which you will do at least three days a week and for at least 45 minutes, accelerates metabolism, provides calorie burn, reduces stress in the body and increases fat burning. Thus, it makes it possible to reach the ideal weight and be permanent.” said.
Make sure to drink enough water
Saying that consuming insufficient water causes edema in the body, which is reflected in weight, Kormaz says, “Drink enough water regularly and every day. You can find the amount of water you need to consume daily by multiplying your weight by 30 ml. Make your water consumption not all at once, but by spreading it throughout the day. Drinking enough water speeds up metabolism, prevents hunger crises, and helps to lose weight. Avoid sugary drinks. While tea and coffee do not replace water, drink additional water as much as you consume tea and coffee, as they may cause edema in the body. To lose the last 3 kilos, start the day with a large glass of water and consume a glass or two of water before meals. ” he used the phrase.
Acıbadem University Atakent Hospital Nutrition and Diet Specialist Deniz Uzunoğlu Korkmaz said, “Take care of your sleep” and continued as follows:
“Nutrition and Diet Specialist Deniz Uzunoğlu Korkmaz “The studies carried out; It shows that insufficient sleep causes the body to release more hormones that signal hunger. Thus, it increases the level of hunger, causing individuals to consume more sugar and fat-containing foods. Sleeping early prevents night snacks. In addition, the earlier the food intake is finished before sleep, the better the sleep quality. Adequate and quality sleep will help you lose weight by reducing stress in the body. Take care to get enough sleep to lose the last 3 kilos.
Include green tea in your diet
Green tea, rich in antioxidants, accelerates your metabolism. A fast metabolism works harder and better, consuming more energy and burning fat. The antioxidant epigallocatechin found in green tea supports the secretion of fat-burning hormones in the body. Add 1 cup of plain green tea to your diet every day and burn calories even while resting thanks to the epigallocatechins it contains. Avoid green tea consumption if you have health problems such as kidney and blood pressure. When purchasing green tea, choose the brands you trust. Do not prefer open teas.”
Emphasizing the importance of protein-rich foods, Kormaz said, “Digestion of proteins makes the body spend more energy than other food groups. This speeds up your metabolism and weight loss. High protein sources such as meat, chicken, fish, legumes, cheese, yoghurt, which you will add to each meal, increase energy expenditure, prolong the time of satiety, prevent excessive calorie intake and prevent you from constantly snacking. If you have the last 3 kilos, you should definitely eat protein-rich and support proteins with fiber-rich foods, especially raw vegetables.
“Contrary to popular belief, skipping meals and being hungry for a long time do not accelerate weight loss.” Kormaz said, “On the contrary, it slows down the metabolism and prevents you from losing the stubborn last 3 kilos. Do not skip meals. Make sure to eat your food at the same times every day. However, do not snack constantly, because constantly snacking prevents the body from burning fat. Finishing dinner early and not eating anything until morning will support your fat burning. Therefore, instead of being hungry during the day, follow the night hunger and do not snack after dinner.
Be sure to start your day with breakfast. When you skip breakfast, you can turn to foods containing higher carbohydrates, sugar and fat, with blood sugar falling excessively towards noon. Especially high protein foods such as eggs and cheese that you will add to your breakfast will help you stay full for long hours and consume a lighter lunch. In addition, starting the day with high protein at breakfast will accelerate your metabolism and will make it easier for you to lose weight. Start your day with a high-protein, simple sugar-free breakfast to shed the last 3 pounds.” used the phrase.
Korkmaz, who also gave important warnings about stress, said:
“Stress causes the hormone cortisol to be secreted in our body. High cortisol level raises blood sugar, thus causing the body to store fat. Adequate nutrition from dark green vegetables rich in omega-3 and vitamin C, such as walnuts, purslane, fish, helps to reduce stress hormones. Exercise and meditation will also support good mood. Get the skills to manage stress and enrich your diet with omega-3 and vitamin C to make it easier to lose the last 3 pounds.
Set point theory states that the body tries to keep its weight within a certain range. After a while you start to take fewer calories in your diet, the body creates a defense mechanism and the secretion of hormones, hunger and satiety begin to change. The body tries its best to regain the fat it has lost, and you may be unable to maintain your diet. At this point, it is necessary not to give up by despairing, but to continue to apply these methods in a determined and disciplined way.”