1) Starting a diet without making a good decision
You should not start a diet with the suggestions that you should lose weight by the environment. If you really don’t want to lose weight, you won’t get results. But if you believe in yourself and work hard to regain your health, you can see the result and easily claim your success.
2) Trying to lose weight without expert help
The first thing to do in order to lose weight is to evaluate the appropriate tests by an endocrinologist or internal medicine specialist and to start applying the nutrition programs prepared by the dietitian in line with these analyzes. The success rate is very low without any expert control. As a result of diets made with diet lists obtained from mass media, sagging may occur as a result of disproportionate weight loss in the body while losing weight in an unhealthy way.
3) Not setting the right goal
According to the World Health Organization, a weight loss of 2 to 4 kg per month should be targeted. Not 4 kg in 1 week. Big goals are achieved in small steps. It is not realistic and healthy to try to get rid of the weight gained over the years in a few weeks. Therefore, an achievable and healthy target should be determined. The weight and targets to be lost should be determined together with the nutritionist and appropriate nutrition programs should be followed.
4) Imbalances in sleep time
In the light of scientific researches, daily sleep time should be kept between 7 and 8 hours. Sleeping less or more causes weight gain. While people who sleep less than 7 hours constantly have problems in the production of some hormones, if they sleep more than 8 hours, the metabolic rate slows down and it becomes inevitable to gain weight.
5) Skipping breakfast
It is inevitable for someone who does not eat breakfast to gain weight. Just as a car or a heater needs fuel to operate, the human body also needs energy, ie nutrients, in order for the brain, kidneys, heart, muscles… to function. Therefore, breakfast should be eaten within the first hour after waking up.
6) Not drinking enough water
Water, which is important in many stages from the digestion of food to the removal of metabolic wastes from the body, must be consumed in the form of 10-12 glasses (2.5-3lt) during the day. A glass of water we drink before and after the meal makes our digestive system work better. Drinking water before the meal suppresses the feeling of hunger and prevents cheating.
7) Skipping meals
Skipping meals is a bad habit that slows down one’s metabolism. A person who skips meals gets more hungry and consumes more food at the next meal. Snacks provide satiety in between, preventing further hunger at the next meal.
8) Leaving dinner too late
It is necessary to end the dinner 3.5 hours before bedtime. Going to bed with a full stomach makes it easier to lubricate your body. Nobody refuels their parked car. On the other hand, there is no harm in having a snack between dinner and bedtime; something light such as fruit, yoghurt or milk can be consumed.
9) Sitting at the table very hungry
In general, dieting is thought of as being hungry. After prolonged fasting, blood sugar drops and more food intake is invited at the next meal. For this reason, a small snack should be taken 2-3 hours after each main meal. In this way, the person can eat more slowly and less because he will not sit at the table very hungry.
10) Fast food
The feeling of satiety goes to the brain in 20 minutes. If the eating time is less than 20 minutes, food consumption will continue until the feeling of saturation is felt. Therefore, while consuming our meals, we should chew well and enjoy what we eat. Remember, rushing means more calories.