DO NOT DIET! CHANGE YOUR NUTRITIONAL HABITS
Have you ever tried to lose weight before? How do you think people lose weight? Should they diet or exercise? Or should they do both together? What if we told you that it is possible to lose weight without doing both? In this post, we will tell you how to live healthy by changing your eating habits and how you can lose weight as a bonus. Now let’s find out the answer to the question of “how to lose weight?”
Most people experience weight problems at some point in their lives. The reasons for weight gain can sometimes be caused by psychological and sometimes environmental factors. However, the majority of people gain weight because of their eating habits. Eating habits begin to be acquired at a very young age and people generally give up their eating habits very hard. These habits cause some changes in our body. Let’s take a closer look at how our nutritional habits affect our body and what our body expects from us.
The complex structure of human body
The human body is a very complex structure containing an average of 30-40 trillion body cells. By its very nature, it has always focused on working flawlessly and renewing itself. For example, imagine that you have a wound anywhere on your body. Even if you do not apply any treatment, the system works hard to renew itself and heals the wound somehow. In other words, the human body has a constant desire to return to its ideal form. Even though you eat too much, your body does not want to gain weight and focuses on losing weight. But if you constantly consume more nutrients than necessary, your body cannot fight back and starts to gain weight. In fact, after a point, your body’s perception of ideal form may change and you may continue to gain weight even if you do not eat too much.
How to lose weight by changing your eating habits?
Now let’s understand this cycle a little better and think about how we can return our body to its ideal form by changing our eating habits. If we can get the right habits, losing weight will be a gift given to us by living a healthy life. At this point you can also read our “how to eat healthy” post to discover right eating habits.
Why do people sleep at night and stay awake during the day? Have you ever thought about it? Well, have you ever heard of something called “circadian rhythm”? The circadian rhythm is the repetition of the physiological, biochemical and behavioral rhythms on living things that emerge as a result of the 24-hour rotation of the earth around its axis. The circadian rhythm is basically your body’s clock. It is also responsible for the synthesis and secretion of various hormones such as sleep-wake cycle, body temperature, blood pressure regulation, heart rate working performance, melatonin, growth hormone. When it gets dark at night, our secretion of the hormone melatonin increases and it becomes easier for us to fall asleep. In the daytime, sunlight reduces our melatonin secretion and allows us to stand awake.
Disruption of our circadian rhythm causes many diseases, especially heart diseases, hypertension, metabolic syndrome, even cancer, sleep disorders and obesity. If we live in accordance with the circadian rhythm of our body and feed ourselves properly, we can achieve a vigorous, balanced and healthy condition by ensuring that our body attains its ideal form, and as a bonus, we can lose weight.
Here are the 6 great tips on how to lose weight without dieting.
Now let’s talk about how we can eat without disturbing our circadian rhythm and how we can lose weight with this order.
Time needed: 6 minutes.
- Do not rush while eating, chew enough
As you know, digestion begins in the mouth. One of the first and important issues is that we should chew. As you know, digestion begins in the mouth. One of the first and important issues is that we should chew the food we eat as much as necessary. The food we chew in our mouth is defined by our saliva. Afterwards, our stomach starts to secrete suitable stomach acid for the food we eat. If we do not chew the food enough and send it directly to our stomach, our stomach may not be able to secrete enough acid. As a result, our digestion process may be prolonged. At this point, our first recommendation is that we should not rush while eating and chew enough.
- Do not consume too much liquid after meals
Consumption of liquid after the food has descended into our stomach causes our stomach acid to thin and our digestion process to prolong. Prolonging the digestive process will tire our body, accelerate our heartbeat and cause a decrease in the benefit we will receive from food. Our second recommendation; You should not consume too much liquid after meals. ( especially water )
- Do not consume food again before your digestive process is completed. Even a bite!
After a meal, the digestion process of a healthy person who has not consumed excessive food is between 4-4.5 hours. After eating, we need to wait for the digestion process to complete. If we consume new foods before the process is completed, we will interrupt the existing digestive process. The previous nutrients remaining in the stomach move into the intestines. The nutrients that are transmitted to the intestines without being fully digested begin to decay. As a result of these processes, gas accumulates in the stomach. The absorption of these nutrients and mixing with the blood can cause serious damage to our organs. Our third recommendation; Do not consume food again before your digestion process is complete. Not even a bite!
- Adjust the times of your meals to be the most suitable for your biological clock
Just as there are ideal times to sleep and be awake, there are ideal times to eat. If you discipline your mealtimes, you will help your body reach its ideal form. 07-09 for breakfast, 12-2 for lunch, 6-7 for dinner are ideal hours. Our fourth recommendation; Adjust the times of your meals to best suit your biological clock.
- Stop eating and drinking after 9 pm at the latest and allow your body to renew itself
People are less active in the evening. With the dark and evening, people are more tired in the evening. Our body renews itself at night. If we consume food during this renewal process, we will not be able to experience full renewal and the rest of our energy will be devoted to digestion. If you notice, people who consume heavy foods late at night always wake up tired in the morning. Our fifth recommendation; Stop eating and drinking after 9 pm at the latest and allow your body to renew itself.
- Avoid high-calorie heavy foods by reducing your portions, create a sustainable healthy diet instead of a very strict diet
We all have people around us who diet and lose weight. If you go on a very strict diet, you will definitely lose weight. But the main challenge is to maintain your weight at the same level. Because people who reach the desired weight return to their old eating habits and regain the weight they lost at the same rate. At this point, if you choose the appropriate eating habit for yourself and your body, it will be easy to maintain this habit and you can have a healthy and vigorous body. Our sixth and most important advice; Reduce your portions, stay away from high-calorie heavy foods, create a sustainable healthy diet instead of a very strict diet.
If we review our recommendations again;
1- Do not rush while eating, chew enough.
2- Do not consume too much liquid after meals.
3- Do not consume food again before your digestive process is completed. Even a bite!
4- Adjust the times of your meals to be the most suitable for your biological clock.
5- Stop eating and drinking after 9 pm at the latest and allow your body to renew itself.
6- Avoid high-calorie heavy foods by reducing your portions, create a sustainable healthy diet instead of a very strict diet.
If you follow these recommendations and treat your body as expected, you can have a healthy body, a strong mind, a good memory, and a happy spirit. Also, following this order will make you feel more confident. (You can also read our post on the signs of low self-confidence) Follow these recommendations not to lose weight, but to improve your quality of life. If you can keep up with this order, losing weight will also be a gift to you.
Have you ever dieted to lose weight? Did you stick to this diet? What did you do to not regain the weight you lost? For any further questions or comments, feel free to contact us in the comments section.