Healthy advice for those who want to lose weight

With the decline in healthy eating habits, obesity and diseases related to being underweight are also rapidly spreading. For those who want to achieve their ideal weight, proper and healthy diet programs implemented with the guidance of nutrition and diet experts are crucial.

Expert Dietitian Veysel Ciğerli of the Nutrition and Diet Department at Medicana Bursa Hospital emphasizes that the stomach empties within four hours, regardless of what you eat. He says, "To prevent overeating at your next meal, it's beneficial to eat every 2-2.5 hours. To balance blood sugar, it's important to follow the '3 main meals, 3 snacks' eating rule."

"Eating breakfast speeds up your metabolism"

Specialist Dietitian Veysel Ciğerli emphasized that a regular breakfast habit is essential for a healthy life, saying, "Eating breakfast immediately after waking up will speed up your metabolism. Otherwise, if you go hungry until lunch without breakfast, your metabolism will slow down, and you'll inevitably eat more at your next meal, leading to weight gain. Starting the day with a balanced breakfast early in the morning will speed up your metabolism, helping you lose weight more easily."

"You can't fool yourself just because it's a bowl of soup"

Medicana Bursa Hospital Nutrition and Diet Specialist Ciğerli, who recommends reducing the size of dinner plates and soup bowls to lose weight, says, "This way, you won't fool yourself by thinking you're only eating one bowl of soup. Psychologically, you'll feel full when you're finished with the food on that plate. Another important point is bread consumption."

When it comes to losing weight without eating bread and its grain substitutes, unfortunately, the health aspect is often overlooked. Such uninformed recommendations can lead to an increased risk of many diseases. A diet containing whole-grain bread, due to its high fiber content, delays hunger and helps you feel full for longer. As a carbohydrate source, bread's digestion begins in the mouth and quickly transmits satiety signals to the brain. Start your meal by chewing a piece of bread. This will help you eat more controlled meals and maintain a feeling of fullness. Furthermore, whole-grain bread is a primary source of all B vitamins except B12.

Fiber-rich foods should be consumed

Dietitian Veysel Ciğerli, a specialist, stated that fiber is only found in plant-based foods, adding, "Fiber passes through the digestive system without being broken down. This helps people feel full for longer, leading to less food intake. Fiber helps lower bad cholesterol in the blood and promotes more active digestive system function."

"In addition, fiber-rich foods help relieve constipation, alleviate hemorrhoid problems, and balance blood sugar levels. They are also important for protecting heart health. Studies have shown that those who consume fiber lose more weight than those who don't," he said.

Dietitian Veysel Ciğerli listed foods containing fiber as wheat bran, whole wheat rye flour, barley flour, oats, prunes, pears, citrus products, apples, bananas, beans, chickpeas, yellow and green lentils, green leafy vegetables, cauliflower, cabbage, broccoli, green beans, cucumbers, celery, onions, tomatoes, peppers, eggplants, and carrots.

Specialist Dietitian Ciğerli stated that for a healthy weight loss, it's important to avoid packaged, ready-made foods. He pointed out that these products are often filled with additives, food dyes, and chemicals to increase their shelf life. "Almost all packaged products that aren't homemade, aren't organic, and are purchased from supermarkets are considered ready-made foods," he said. "To reduce your consumption of ready-made foods, you can make homemade products like tomato paste, pepper paste, pickles, and tarhana, which can be enjoyed all year round. Instead of using ready-made bouillon, preparing meat, chicken, and fish broths at home ensures fewer additives are added to your food."

"Water consumption should be increased"

Specialist Dietitian Veysel Ciğerli, recommending the use of fruit and dried fruit when cravings are present, said, "To reduce or eliminate sweet and sugar consumption, dried fruit, fresh fruit, and fruit yogurt should be added to your diet. You can enjoy these foods as snacks. Water intake should be increased, as fluid loss from sweating increases with the effects of hot weather. Water helps speed up metabolism and helps flush toxins from the kidneys. Don't wait until you're thirsty to drink water. The average adult is recommended to consume 2-2.5 liters of water in all seasons and ages. The most fundamental factor that boosts metabolism is increasing physical activity. Choosing to walk instead of driving for short distances, taking the stairs instead of the elevator, or engaging in fun activities like dancing can help you feel better and achieve a healthier body. Remember that regular sleep is directly linked to weight loss and adherence to your diet. Regular sleep positively impacts mental development and rest, helping to increase metabolic rate."