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8 recommendations for losing healthy weight in the summer

Recent studies have shown that there is a relationship between short sleep duration and many diseases, while insufficient sleep makes weight loss difficult and can make weight gain easier.Dec. One reason is the effect of insufficient sleep on appetite hormones! The hormone that sends satiety signals when you sleep poorly works less. In addition, little sleep increases the time you can leave to eat, which can lead to night snacks. You can think of the Ideal sleep time as 6-8 hours. 


Leaving the body dehydrated causes disruptions to the body's working system. Headaches, a decline in mental and physical performance, hunger signals that go wrong are some of these glitches. It is necessary to drink 8-10 glasses of water both to avoid these problems and to facilitate digestion and absorption, to provide more comfortable satiety. Drinking your water hot or cold has no effect on accelerating weight loss.


Vegetables, a source of vitamins, minerals, pulp, should be a must for the tables. Be sure to add vegetables to all your meals. Eating vegetables will strengthen your immunity, as well as keep you full during the day and benefit from removing edema from your body. Vegetables; salad, sauteed, boiled, olive oil can be consumed. 


Consuming nuts such as walnuts, almonds, nuts allows you to get quality oil and extends the satiety period. It also helps lower bad cholesterol and shows heart-protective properties. Be careful that the nuts you eat are raw, as roasted nuts will be more oily and salty. A handful of raw nuts will be a very good alternative for breakfast or decoctions. But avoid excessive consumption. 


A snack on your feet prevents you from realizing what you are eating and can cause you to eat fast. Fast food, on the other hand, makes it difficult to achieve a feeling of satiety. Putting your food on small plates, in small bowls is an important tactic to see what you're eating, to make you eat more slowly, to get satiated more quickly, and therefore to make weight loss easier. 


"As the pandemic entered our lives and the time we spent at home increased, our physical activity level dropped more than ever. On the other hand, ways to increase movement at home, online lessons, sports videos have diversified and increased accessibility. You must definitely increase your movement at home or outside. In its latest physical activity report, the World Health Organization recommends adults move 150-300 Min a week for health benefits. Include any physical activity you like, such as regular brisk walking, rope jumping, pilates, yoga, dancing, at home or outside, into your life. 


Spices such as ginger, turmeric, black pepper, flakes pepper, cinnamon have different and multifaceted effects on strengthening immunity, controlling blood sugar, balancing appetite, accelerating weight loss. The recommended daily amount for daily salt consumption is 5-6 grams, while studies show that the daily consumption in our country is about 15 grams. Using spices will also help reduce salt. 


Try to slow down while eating, increase the number of chews. Studies show that as the rate of eating decreases, that is, as the number of chews increases, the amount of food we eat decreases, and post-meal satiety increases. Taking a certain amount of time to eat, rather than eating while doing business, working, watching things, and leaving a fork, spoon after each bite will help slow down.

Bonus: 14 nutrients to lose weight


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