10 Rules You Should Follow to Lose Weight

Does your excess weight bother you? Does it affect your health as it makes you visually unhappy? To lose weight, the first thing that comes to our mind is diet. But does the word diet scare you? Some drugs used to lose weight can be insufficient and cause dangerous results. Do you find the last resort in stomach reduction surgery? According to experts, it is emphasized that gastric reduction surgeries should not be performed. Do not worry, it is not that difficult to lose weight.

In order to find a solution to the weight problem, first of all, correct determinations must be made. So why do we gain weight?

• Excess nutrition (it is a high-calorie diet. Pastry, chocolate, sweets, oils, dairy products, rice, pasta, dried fruits, meat…)
• Unhealthy diet mainly based on junk food (Trans fats, alcohol, sweets, soft drinks, processed meats…)
• Eating frequently (It causes an increase in blood sugar, increases insulin resistance. Eating between meals causes weight gain.)
• Lack of movement, not doing sports (frequent walking, doing sports such as swimming)
• Metabolic rate (your psychological state and metabolic rate in weight loss are different. Therefore, your individual characteristics are important in losing weight. The program you will apply should be suitable for you.)

Let's take a look at the 10 rules you should follow to lose weight:

First of all, insulin resistance must be broken. Insulin resistance; It is a condition in which the cells in the muscles and liver of our body cannot use the sugar in the blood sufficiently and as a result cannot produce enough energy. Unburned sugar accumulates in our body, causing us to gain weight.

1. Reduce alcohol intake, if possible quit alcohol.

2. Avoid sweets.

3. Consume animal protein and fats to a minimum.

4. Consume vegetables and salads as much as you want.

5. Move, determine suitable sports movements for yourself and apply them regularly. Take care to walk frequently.

6. Reduce three meals a day to 2 meals a day.

7. Make sure to practice intermittent fasting at least two days a week.

8. Be careful not to include snacks.

9. Do not eat after dinner. Eating at night causes fat accumulation in your body.

10. If you feel hungry, you can eat 2-3 walnuts. You can drink a glass of water.