Nowadays, it is the desire of almost everyone to look slim and fit. For this purpose, we start dieting with great enthusiasm many times, but when we come to a point and fail to lose those ‘stubborn’ last kilos, we may be disappointed. Especially during the pandemic, which has deeply affected our daily lives for the past year, some of us are in complete despair when faced with weight gain, not only due to weight loss, inactivity and unhealthy diet. But there is no need to despair! Stating that it is possible to lose stubborn weight despite the pandemic, Acıbadem Dr. Şinasi Can (Kadıköy) Hospital Nutrition and Diet Specialist Evrim Demirel said, “Despite the pandemic, it is possible to lose weight in a healthy way and even to lose the last 2-4 kilos, which we can also call ‘stubborn weights’. But for this, it is necessary to continue decisively without giving up no matter what, and pay attention to some points in the process.” says. Nutrition and Diet Specialist Evrim Demirel made 7 effective suggestions against stubborn weight.
Avoid very low calorie diet
Unfortunately, in order to lose weight, weight loss programs with very low calories, which do not fit our lifestyle and are unsustainable, slow down our metabolism too much. For example; diets based on single food intake, diets with only detox waters and smoothies, single meal diets, etc. Body; By reducing the work pace, we begin to lose the weight at the last point, as it regulates itself in accordance with this new low calorie. Acıbadem Dr. Şinasi Can (Kadıköy) Hospital Nutrition and Diet Specialist Evrim Demirel said, “If we have entered such a process, it is necessary to rest the body a little, to increase the calories taken up to 200-300 calories and to make changes in the diet and surprise the body and metabolism. But while increasing calories, it is useful to increase our daily movements in order not to cause weight gain again. Focus on nutrition instead of depriving our bodies and let weight loss occur as a natural side effect.” says.
Take a regular brisk walk
If you have not started any exercise since the beginning of your diet, definitely try to do cardio-type exercises that increase the heart rate; these are particularly brisk walking, running and swimming. Nutrition and Diet Specialist Evrim Demirel, who states that these exercises are types of sports that reduce fat loss instead of muscle loss in the body, especially around the belly that puts our health at risk, says: Especially to ensure fat loss, we need to do sports at least 3-4 times a week without interruption and for 1-1.5 hours. Exercises performed under these times will only be effective in maintaining a healthy life and weight, but will not help you lose weight. Of course, it is also important that you do not have a cardiac risk and a health problem in your skeletal muscle system before planning to do these exercises.”
Be sure to check
You may have health problems that trigger you to gain weight and even make it very difficult to lose weight. The main of these health problems are hypothyroidism, polycystic ovary syndrome and sleep apnea. Therefore, during this period when you cannot lose weight, it is useful to go through a doctor’s control and determine whether you have such diseases. If there is one of these detected diseases, treatment should be started quickly during the diet process; because if it is not treated, it is like rowing against the current and you cannot progress on a diet.
Make your expectations realistic
Nutrition and Diet Specialist Evrim Demirel said, “Weight loss is a process that requires a slow and long effort. Since our weight is high when we start the diet, the body reacts quickly depending on the change in our eating habits and the low intake of calories, and weight loss is rapid at first. But it slows down over time, the pace decreases as it gets closer to the target, the last kilos begin to become stubborn. In the meantime, the person starts to get away with dieting for a long time, has difficulty in maintaining the stable dietary habits at the beginning of the diet, and enters a psychological vicious circle. In order to be successful, the weight loss goals we set must be reasonable and not in numbers that put our health at risk. Not everyone has to look like an ideal muscle model after losing weight; It’s important to consider this when setting reasonable goals. If the last 2-4 kg does not go away when you do a stable diet and exercise, it is necessary to leave the body alone and eat in a way that does not gain weight again, and let the body rest. says.
Take note of what you eat during the day
While trying to lose weight, many people take very inadequate nutrients at main meals and starve themselves for too long. Due to this, he constantly snacks on his feet due to long hungers without realizing it. When he aims to lose weight because he eats these snacks less at the meals he considers normal, he is very surprised to see that he does not lose weight on the scale. Nutrition and Diet Specialist Evrim Demirel, who says, “What, when and how much you eat is very important in a diet, more precisely in a healthy diet,” recommends that you write down what you eat in a day and keep a diary in order to be able to do this, so that you can better detect where you are cheating and the extra and unnecessary calories you take. He says you can.
Do not consume too much diet products
Unfortunately, diet is a sensitive subject and there are many diet products on the market for it. The spectrum is quite wide when it comes to sugar-free drinks, gluten-free, low-fat, fat-free and low-calorie diet products. However, such products should not appear to be harmless in the diet and should not be consumed on foot. After all, the calories of these products are not zero, and when they are eaten more than necessary, they will cause a certain calorie load and will complicate the weight loss process.
Be sure to drink water, otherwise!
Nutrition and Diet Specialist Evrim Demirel “Drinking water is a factor that helps to lose weight. If you do not consume enough water in the diet, your weight loss may slow down. Drinking 1-2 glasses of water especially before meals will reduce calorie intake. Do not forget to drink water in the diet. The average daily drinking water varies according to the person and should be 20-30 ml per kg. says.
Source: (BHA) – Beyaz News Agency
