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How to lose 6 pounds in 30 days?

Giving yourself 30 days or about a month to lose some weight is a great destination. In one month, you can make many changes that will make significant differences not only in your weight but also in your overall appearance and health. Normally, it is not recommended to lose more than 0.5 to 1 kilogram per week or 3.5 to 4 kilos per month. Fast weight loss is not always safe or sustainable in the long run. Aiming to lose 6 pounds a month may not be a realistic target; on the other hand, by making appropriate changes in your diet, exercise program and lifestyle, you can approach 6 pounds a month.

Section 1
Following a Weight Loss Diet


one
Count your calories. To lose weight, you need to reduce the total amount of calories you take each day.
Reduce 500 to 750 calories every day. This will help you lose 0.5 to 1 pound a week. [2] You can lose 1.3 pounds a week with exercise, but there is no guarantee.
You can use a food diary, a calorie tracking website, or a smartphone app to help you find out how many calories you're currently consuming. If you subtract 500 or 750 from that number, you get a new calorie limit that will help you lose weight.
Consume less than 1,200 calories per day. Generally, it is not safe to take fewer calories than this because it is difficult to catch the amount of nutrients you need daily with this amount of calories. [3]

2nd
Get lean protein at every meal. Protein is a great nutrient group that supports weight loss, especially if you are trying to lose weight fast.
Protein is a very important nutrient for every diet. Studies show that the protein can support metabolism, as well as keep people full for longer. [4]
Try to consume at least one portion (75 - 120g) of each main and snack to take advantage of the protein's weight loss benefits. [5] Consuming protein all day long can spread the full-day effect. [6]
Eat less of them because lean proteins are less calorie. Choose: skinless poultry, lean red meat, seafood, legumes, tofu, low-fat dairy products, seeds such as eggs, beans, lentils, chia seeds and nuts. You can even count cereals like buckwheat, amaranth and quinoa in lean protein portions.

3
Eat plenty of fruits and vegetables. Fruits and vegetables are great nutrients to eat regularly when trying to lose weight. Eat this food at every main and snacks.
Both fruits and vegetables are very low in calories but rich in fiber and other important nutrients. They feed you without adding too many calories to your meals.
Fill half of your plate with a fruit or vegetable. Or one to two servings of either meal. One serving is equal to four tablespoons of heaping cooked cabbage or spinach, a medium-sized fruit such as apple or pear, 30 grams of dried fruit (eg raisins) or a 5 cm thick slice from a large fruit such as melon or papaya. [7] [8] [9]

4
Prefer whole grains instead of processed grains. 100% whole grains are a more nutritious option than processed grains such as bread, white flour or rice. Prefer these cereal types more often. [10]
100% whole grains, less processed and often rich in fiber, protein and other useful nutrients. Processed grains are less nutritious as they lose these nutrients. [11th]
Minimize grain consumption. There is some research that low-carbohydrate or grain-limiting diets lose weight faster than low-calorie diets. [12]
And stick to the proper grain portions. When you prefer to consume cereals, eat about 28 grams of cereals such as cooked oats or quinoa. [13]

5
Control hunger with water. Drinking enough water is very beneficial for your health and can also help you lose weight.
Some studies have shown that when you do not drink enough water and are dehydrated, your body sends signals to your brain that are very similar to hunger. [14] Many people think they are hungry, but they are actually thirsty.
In addition, filling your belly with water helps to soothe hunger all day and reduce your calorie intake.
Drink at least 2 liters of water per day and drink other fluids that provide water to the body. [15] You can also try flavored water, decaffeinated and sugar-free coffee and tea.

Section 2
Weight Loss with Changes in Physical Activity and Lifestyle


one
Increase the amount of exercise. The best combination to lose weight is to pay attention to your diet and exercise regularly. Add physical activity to most days of the week to support your weight loss. [16]
Cardio is the number one physical activity that burns calories. Aim for 150 minutes of moderate-paced activity per week or 75 minutes of high-paced exercise. [17]
Try adding two days of weight training. [18] These exercises do not burn as much calories as cardio, but over time it promotes a faster metabolism because your muscles burn fat even while you are resting. [19]
Take more steps during the day. Moving as much as possible throughout the day can also increase the total amount of calories you burn during the day. Try to park your car farther, climb stairs instead of using an elevator and stand up rather than sitting.

2nd
Get enough sleep. Failure to sleep well even in a short period of time such as 30 days may affect your weight loss. Get enough sleep every night to help you achieve your goal.
Most health professionals recommend that adults sleep at least seven to nine hours per night. [20] Make efforts to improve sleep hygiene. For this, turn early and make your bedroom a good place to sleep.
Some studies have shown that when he doesn't sleep well, his body has difficulty losing weight, increases the secretion of hunger hormones, and may even want more fatty, more carbohydrate foods. [21]
In addition, you may lose your motivation to exercise and follow a healthy eating plan while feeling tired and exhausted.

3
Reduce stress. Chronic stress or low-level stress, such as sleep, can prevent you from losing weight. This is especially true if you are trying to lose weight in 30 days.
Stress has a huge impact on weight loss. Even small daily stresses can increase the body's level of cortisol, a stress-related hormone. Sometimes this can make your body lose weight and make you more hungry. [22]
You can also feel tired and exhausted by stress; this may distract you from preparing your meals, exercising and making other lifestyle changes.
Try relaxing, stress relief activities such as: meditation, listening to music, talking to a supportive friend or going for a walk.

Section 3
Having the Right Mentality


one
Daily. It may be useful to start keeping a weight loss diary over a 30-day period. You can take notes about the food you eat, the exercises you do, and the overall improvement. You can also write down the challenges or achievements you face during your 30-day diet.
When you try to lose 6 pounds in 30 days, you may notice that at the end of 30 days you have not fully achieved your goal. No problem. If you kept a diary about your successful diet and exercise plan, you can continue with these notes until you really achieve your goal.
Write your meal plans in your diary or record what you eat. You'll see a lot of benefits in dieting, and if you continue to lose weight afterwards, you'll be able to see what works.
You should also write which exercise plan or scheme works best.
You can also use websites or apps on your mobile phone to keep track of your calories and exercises.

2nd
Write motivational quotes. It can be difficult to stick to a strict diet for an entire month. Keeping in mind your goals and motivation can help you focus.
Write small motivational words in your diary, or write them on sticky note papers and stick them on the refrigerator, on the desk in the workplace or on the bedside table.
Think about why you want to lose weight. To wear smaller body pants? To increase your self-confidence? Or to help you control a chronic disease? Write down these reasons so you can remember why you wanted to lose weight.
Review these small quotes and motivational words when you feel that you've been forced or lost motivation. Repeat these to yourself to start feeling a little more positive about your plan.

3
Get ready to answer. Your friend, a member of your family, your food book or the scale, can help you to feel responsible if you're trying to lose weight. [23]
Tell your friends or family members about your 30-day diet and your desire to lose weight. You can get them to support you, but you can call them to keep them up-to-date and write messages or e-mails.
Regular weighing is another way of feeling responsible. Those who regularly weigh will see that they lose more weight in the long run. But don't weigh too often. Weighing once or twice a week is enough to keep track of your progress.

Tips

Always talk to your doctor before starting a new diet or exercise program. Your doctor can tell you if this is safe and convenient for you.
This is the island for 30 days. For just this month, you should reject party invitations, social events or other obligations that might derail your purpose.
If you normally drink sugary coffee or drink alcohol, stay away from them for a month; these are one of the most insidious sources of excess calories. But black coffee has no calories, and most experts allow you to consume a reasonable amount of coffee and even recommend taking caffeine twice a day as a stimulus to help you lose weight. [24]
Obsessing weight loss because over-focusing it can cause you stress. This stress can also have negative consequences.
16Axx
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How to lose 22 pounds in 2 months?

It is never too late to make a positive change and to have the body you always wanted. Losing 22 pounds in two months can be extremely dangerous, but that doesn't mean you won't achieve your weight loss goal in just a few months. This article will teach you how to safely lose weight by changing your lifestyle and most importantly your attitude towards your body and food. Read on to find out how.

Section 1
Slimming On Your Own


one
Swear to make changes. Forget about nutrition and exercise; The hardest part of losing weight is actually deciding to do it. You probably said you were going to lose weight in the past, but you never did; because you weren't serious about it. To swear to make a change is to be willing to give up what you want (ie unhealthy food) right now for the sake of something much better (that body you've always wanted). When he honestly promises to make changes, the weight issue will be solved by itself.

2nd
Weighed. If you don't know how much you weigh, go on the scale and find out. It is important that you know how much weight you have at the beginning of the road to keep track of your progress.
Use the digital scale for the most accurate results.
Before eating something in the morning, it is best to be weighed with light clothes or naked.
You may also find it helpful to measure how many centimeters you have thinner, especially if you plan to build muscle (remember that the muscle is heavier than fat). Use a tape measure to measure the circumference of your arms, legs, chest, waist and / or hips. It is up to you where you will measure; it depends on the weight loss target and problem areas you set.

3
Reduce the amount of calories you take. Nutrition is the most important factor when it comes to losing weight. The less you eat, the more weight you lose; it's that simple. But it's important that you eat enough to cover your body's needs. If you eat too little, you will have a hunger crisis, eat as if you are dazzling and finally return to your old habits.
According to many medical experts, an adult person, regardless of his current weight, gets weaker if he takes about 1,200 calories a day. You can find your magic number with a little bit of trial and error, so make sure you make sure you're sure how much you eat in relation to the number on the scale so you can make the necessary adjustments.
Start tracking the calories of everything you eat, including things you don't normally consider, such as salad dressings, cooking sauces, cooking oils and drinks. Read the nutritional table of everything you buy and measure the portions. You can also use Internet resources such as Dietetics and Yazio to find the calories of vegetables, fruits, meats and other foods that have not been given nutritional value.

4
Work out 4-5 days a week. Cardiovascular exercises that speed up your heartbeat can help you burn calories and temporarily accelerate your metabolism within a few hours of exercise, so you lose weight faster. [1] But keep in mind that exercise alone does not help you lose weight. [2] You need to change your eating habits to lose weight.
Aerobic exercises such as lightweight jogging, cycling, swimming, dancing and kickboxing are great for burning calories and improving your overall health. If you've just started exercising, take it slow and slowly familiarize yourself with a regular exercise routine. It is very important to find an exercise you really like, so you can really do it every day.
Aim for an aerobic exercise at least 20 minutes a day, 5 days a week. If you don't have time to exercise every day, find ways to bring more movement into your daily routine by making simple changes, such as climbing stairs instead of riding the elevator.
Building muscle with resistance exercises can also help you lose weight. As your muscle mass increases, your body burns even more calories while relaxing. [3] But remember, the muscle is heavier than fat, so it's best to stay away from resistance exercises as much as you lose some weight.

5
Drink eight glasses of water a day. Taking enough fluids has been proven to be important in maintaining overall health as well as helping in weight loss. [4] This is probably because it keeps your stomach full between meals and prevents you from thinking without snacking.
Drinking water before a meal has been shown to help reduce weight by reducing the amount of calories taken at a meal. [5] Try to drink one or two glasses of water 20 minutes before each meal to get more saturated.
If you don't like the tad taste ade of plain water (although not the taste of water), add lemon or lime juice, fruit or mint leaves to add a little aroma.

6
Keep a nutrition diary. Studies have shown that those who follow by eating, lose more weight and maintain their weight than those who do not. [6] Because writing what you eat makes you feel more responsible for the decisions you make and helps you to notice the patterns in your diet, so you can decide what works and what doesn't.
Don't forget to write the calories in everything you consume. This includes calories in beverages, oils, sauces, spices and garnishes.

7
Cook at home. Even with good intentions, it can quickly ruin your eating out. Cooking at home makes it easier for you to make healthy choices and control portions. Plus, you can save a lot of money by eating at home!
When you eat outside, you can save calories by asking to bring the sauces in a separate container, not inside the dish.
When cooking at home, use a cooking spray instead of olive oil or butter. If you use olive oil for cooking, be sure to measure the amount you use because one tablespoon of olive oil contains more than 100 calories. [7]
Prepare a healthy lunch, take it with you and take it to work or school; to eat full of healthy snacks such as carrots, celery and apples.

8
Give yourself a free day. No matter how determined you are about dieting, it's inevitable to have a loophole once in a while. For most people, social events, such as birthday parties or picnics, make healthy eating difficult; Remind yourself that it is normal to pamper yourself once in a while. Giving up your social life for diet will make you unhappy and give up before you reach your goals.

Section 2
Other Options


one
You might want to consider weight loss surgery. If you are clinically obese and have serious medical problems related to overweight, you can consider obesity surgery. There are several different types of obesity surgery, but in most methods either the size of the stomach is reduced or the length of the small intestine is shortened, [8] so patients have to eat less.
The BMI of the candidates for weight loss surgery is 40 or more, they are overweight for many years and have never lost weight permanently through diet and exercise.
If you think you're a good candidate for weight loss surgery, talk to your doctor. Remember, like all surgeries, there are risks. Evaluate the pros and cons before deciding to have surgery.

2nd
Join a weight loss program. If you have the will to lose weight naturally, but you need some guidance, joining a weight loss program may be the best option for you. Some programs take on much of the work by preparing low-calorie food for you all week long. Others teach how to make their own healthy food choices using a "scoring system" based on calorie intake.
Weight loss programs help you to feel responsible for your choices and connect with dietitians and other dieters.

Section 3
Tips and Tips


one
Drink tea or coffee without sugar between meals. Caffeine in tea and coffee can help curb your appetite. If you're in trouble with night snacks, drink herbal tea to keep your mouth empty and distract your mind.

2nd
Get enough sleep. Insomnia not only hinders your ability to think and function fully, it also increases your appetite and slows down your metabolism. [9] Aim to sleep at least 7 hours per night.
Reschedule the program if necessary. If you need to wake up too early for school or work, slowly reciprocate to make up for it.

3
Fight stress. Some stress is inevitable, but excessive stress causes the secretion of cortisol, which is responsible for the storage of fat, especially in the middle part of the body. [10] Stress may also be the underlying cause of overeating, because for most people food has a calming effect. Remember that Yemen only temporarily alleviates stress and anxiety, but does not actually solve any of its problems.
One way to help reduce the stress you experience every day is to learn to use your time better. Avoid shaking your work and leaving it to the last minute and keep your eye on the clock all day long so you don't rush to get where you need to be.
Cleaning your environment can also have a huge impact on stress and tension. Take time to clean your environment every day; this is your bedroom, your kitchen, your car, etc. can.
Start meditation, yoga or other relaxation exercises every day to help you stay comfortable with your feet on the ground.

4
Find something to replace the food. When you diet, you don't have to feel constantly miserable and deprived of everything. If food is the main source of joy and comfort for you, then it is important to find something you love more or just as much as food to maintain your sense of satisfaction. This could be spending time with friends, starting a hobby, going shopping, playing an instrument or doing sports, even watching movies or relaxing in the bathtub.

5
Weighing every day. Weighing is a great way to keep track of your long-term weight loss, but being weighed every day will make you crazy. Remember that everyone has a few pounds a day for a variety of reasons, and most of them can be attributed to weight from water. Weigh no more than twice a week.

Tips

The best way to lose weight and maintain it is by gradually adopting a realistic and healthy lifestyle that you can sustain in the years to come.
The more you are overweight, the faster you will lose weight.
Never doubt yourself, because it leads you back to your bad habits.
Motivation and exercise.
Drop sugar and cereals. Whole grains are said to be good when restrained. But, there are carbohydrates in bread, and carbohydrates make them fat.

Warnings

It may be tempting to eat as little as possible to lose weight fast, but this can be extremely dangerous. Make sure you get enough calories to meet your body's needs. Never take less than 1,000 calories for a long time.
Before starting a new diet or exercise scheme, consult your doctor, especially if you have an existing medical problem.

15Axx
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WEAKING WEIGHT TOGETHER - Slimming and Weight Gain During Menstrual Period

When it comes to a few questions related to this topic, I said collectively, and I think it is very useful. I have never been weighed during my menstrual period, so I do not know if I am gaining or not. I'il make a note of it when it's time. In addition, if we do not break the diet during the menstrual period and leave our sweet crises missed, you lose weight faster after menstruation. Look, this is very important. Oh, do not eat more than two times when menstruation is returned to your body.

Weight Loss During Menstrual Period, Diet Slimming How to do?
In women, the most difficult period of weight loss is the menstrual period. Weight gain is usually caused by water retention. Some women express water retention as bloating. Usually before the menstrual period, we may have problems with bowel movements. This causes water retention. Bloating occurs due to the accumulation of gas in the intestines. Bloating may cause menstrual pains to multiply. Weight gain during the menstrual cycle averages 0.5 and 2 kg. between. But it depends on the person. In some women, weight gain is not much noticed.

Slimming and Weight Gain in Menstrual Period

Why Do We Want To Eat Something During Menstrual Period?
During the slimming process, we are constantly in a psychological state or because of hormone changes. We need a snack. We are particularly interested in dessert varieties with high calories. This should not be an obstacle to diet during menstruation. To lose weight during the menstrual period, the diet list should not be disturbed. With the right diet, we can regulate the imbalance that may occur in our body and continue to diet without difficulty.

Proper Nutrition Methods in Menstrual Period;
It is observed that there is bloating and temporary weight gain during the menstrual period. At that week slimming slows down or stops. This is due to the different study of metabolism and an increase of up to 200 calories is observed. This will cause you to be 1-2 pounds more.

How can we prevent bloating during menstruation?
Before the menstrual period, salt use should begin to decrease slightly. If we reduce the salt during menstrual period, the accumulation of fluid in our body may decrease. Daily zero salt or half teaspoon will suffice.

How Can We Prevent Iron Loss During Menstrual Period?
Loss of iron vitamin can be observed during menstruation. Red meat should be included in our list during this period.

Slimming tea should be consumed during menstrual period?
At least 45 minutes after eating our food we can eat herbal slimming teas. We should not kill the nutritional value of food.

Weight is given after the menstrual period?
Even if your weight is fixed while menstrual period after the end of your menstrual period, you give your weight collectively. For this, you can not lose weight during menstruation would be wrong to get caught.

Why Appetite Is Opened During Menstrual Period;
This is very common during menstruation. Women's desire to eat dessert first increases. In this case, instead of eating sweet food and appetite cutting foods should be preferred.

Diarrhea during menstruation?
Some women have diarrhea during menstruation. This is not a problem or disease. It is related to the body structure of the person. With no scientific explanation, this is thought to be pressure on the intestines because of increased weight in the uterus, which causes diarrhea. This is not a situation to fear. In some cases, due to bowel movements may be constipated during menstruation. This is not a situation to be feared. After the end of the menstrual period, the digestive system will regain its order.

Sweet Crises in Menstrual Period:
The reason for sweet crises during menstruation is the decrease in the circulation of estrogen hormone in the body. If there are chocolate crises during the menstrual period, 90 grams of dark chocolate and a glass of milk will provide our need for chocolate. You shouldn't consume more. You can also get help from dried fruits. Raisins, prunes, dried apricots contain both fiber and natural sugar, so that insulin hormone is not stimulated too much. This decreases your need for dessert and decreases your sense of hunger.

Relieving Tension During Menstrual Period:
You may feel depressed during your period. One of the reasons you feel tense is the swelling in your menstrual period. In order to relieve the tensions during the menstrual period, we should take vitamin B6. This vitamin will reduce the tension during the menstrual period. Vitamin B6 is present in products such as fish, chicken, bananas, eggs and spinach.

Falling During Menstrual Period;
In order not to fall sluggish during menstruation, we should try to take edema by drinking plenty of water. Drinking 2 liters of water on average per day is good for fatigue.

Problems in Menstrual Period;
Many women need carbohydrates during menstruation. They are especially keen on chocolate and pastry desserts. In addition, menstrual fatigue, tension, bloating and weight gain is a disturbing condition. Breast tenderness, acne, headache, low back pain, forgetfulness, difficulty in concentration, decreased self-confidence, tension, changes in sexual desire, palpitations, tenderness and crying attacks can also be seen. These symptoms may begin between the ages of 25-35.

If menstrual fruit is not enough;
If the fruit is not enough during the menstrual period, milk desserts should be preferred. You can choose milk desserts such as pudding and ice cream. It would be more useful for you to choose them instead of eating pastry desserts. Especially after this period, we must walk. It is necessary to consume 3 or 4 desserts within 2 weeks. If we have consumed food such as pasta, rice, we should not eat dessert on the same day.

Don't Get Thought I Can't Lose Weight During Menstrual Period
The point of view that I cannot lose weight during menstruation should be corrected. Regular menstruation shows that the body works healthy. People are being treated and taking medication in order to have children and menstruation. If you are gaining weight during the menstrual period, you will return to your former state when this period ends.

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How Accurate We Are Being Continuous Weighed?

Memorial Hospital Nutrition and Diet Department Experts "Diet during the obsession by weight, continuous weighing" gave information about the issue.

When we start dieting or when we decide to diet, we are constantly weighed during the day and we become obsessed with weight. In the morning on an empty stomach, after dinner, lying, after drinking water constantly weighs and how much weight is taken and checked. A big mistake is made here. First, the weight is very variable during the day. It depends on the amount of liquid and food consumed all day, as well as the edema of the body, urine and stool. The weight you see as you have taken after a meal does not mean the amount of fat that will be stored in your body. The results of the weighing during the day are wrong and serve nothing but creating a person's morale. Therefore, it is wrong to be constantly weighed during the day. Secondly, you may not have regular weight loss every day while dieting or your body fat percentage has decreased, your muscle mass has increased. But we see it as an increase in muscle mass on the scale, as if the weight has increased. However, muscle growth in the body is very healthy or edema (water retention in the body) may occur due to standing, traveling etc. This will go away in a few days, but we can see it as a weight gain. Weight loss, for example, 3-4 days may not be able to lose weight, days without weight, "I do diet, but I can not lose weight," he is abandoned diet. However, if the diet is continued, weight loss will continue. Therefore, it is not correct to weigh if I have lost 3-4 times a day while dieting, and for the mentioned reasons, it can demoralize the person, especially during diet. Especially in females, 1-2 kg weight gain is observed due to edema that may occur during menstruation. In addition, weight gain can be observed in these cases when medications used may cause over-standing, edema in the body after sports and during or after travel. The calibration of the scales may deteriorate over time and deviations from the correct weight may appear. Especially at different scales, weights may be different. Therefore, weight measurements at different scales at different locations can be misleading.

Weight weighings should be taken on an empty stomach in the morning.
Weighing should be done at the same hours.
Light clothing or bare farming shows the real weight.
Care should be taken to weigh the same scale.
The scales used at home should be sent to the service and calibrated at certain intervals.
Weighing after menstruation, travel, constipation, diarrhea or exercise is not correct.
Remember that not only weight, but also your fat and muscle ratio is important;
Continuous weighing can also cause psychological disorders in the person.
The important thing is not only to lose weight, but to change your eating habits for a long time, so the goal should be balanced and adequate nutrition should be to lose weight second.
It is enough to weigh on an empty stomach in the morning only once or at most 2 days a week.


13Axx
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Don't weigh if you want to lose weight

One of the biggest mistakes made when the weight loss program is started is to be constantly weighed. There are those who weigh 2-3 times a day or even during the day. Unless you see that miraculous fall you want, you're desperate. When you start your weight loss program, the body can even resist to start protecting itself, allowing you to gain a few more pounds. This is normal, do not despair immediately and demotive yourself. What you need to do is weigh at most once a month. (for women, this timing should be at the end of menstruation)

Your thinning measure will show itself when you enter your clothes more easily. You do not need to confirm the scale. I have already written that the only way to lose weight is to change your lifestyle (by changing your thoughts and habits). Exercise-supported slimming will bring you the healthiest thinning. When you exercise in the fat burning program, you increase your muscle weight while burning fat. Fat and muscle, which are numerically equivalent, are very different in volume. If you lose a pound of fat and gain a pound of muscle at the same time, the scale tells you that there is no change. And in the face of all this trouble, you may feel sorry for the fact that there is no change by believing in the weighing. However, you have lost at least half a kilo, there has been a physical shrinkage. But a scale cannot distinguish it. Sometimes there are people who have the same weight but one looks almost 1-2 body thinner than the other. This is the result of a different proportion of fat-muscle distribution of these bodies. If your intention is to thin, do not link it to a number. Aim for physical examination, numbers and weighing will always mislead you.

When you lose weight by starving with diet, the scale can show you 5 pounds decrease. But you may not see a body downsizing in yourself. Especially if you don't exercise. You cannot burn fat by not eating, most of the 5 kilos you lose by eating are water and muscle. Their loss will harm your body. Diet, eating two meals a day slows down the metabolism, creates a consciousness of scarcity and allows the body to store more fat. Nutritionists insist on eating 4-5 meals (with healthy, natural foods). Many people decide to eat less on their own and start eating two meals a day and the result is more weight gain.

With fat burning exercise (brisk walking, aerobic, cycling, dancing ...), it burns your stored fat under the skin and your muscles still work and keep your metabolism alive for the rest of the day. The more muscles you have, the faster you burn fat. Therefore, it is very important to do sports. Even if you don't have a weight problem, sport helps you to be protected from diseases and toxins, to stay young and to be cheerful. Exercise is one of the most beautiful addictions that a human being can gain.

If you listen to your body well, focus on it, approach it with love, you can get all the information you need from it. You don't need to learn from a scale that your body is thinner, especially if it gives false information, which it does. You don't need a scale to find out that you're gaining weight.

As a result, if you lose weight without exercising in vain do not be disappointed. You lost both less than the scale and your health. If you see a little weight loss on the scale while doing regular sports, do not disturb your morale. In fact, you guessed you burned excess fat and you will continue to burn. You're also getting healthier. It is best to continue without weighing, feeling the body and understanding the clothes.


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Ideal is to be weighed once a week

Nutrition and Diet Specialist Hilal Mutlu, when dieting every day is not weighed and change 'diet, but I can not lose weight' should not be said and the diet should not be disrupted motivation, the most ideal 1 day a week and the same day to be weighed, he said.
Diet to start with the obsession of weighing brought with Dietitian Hilal Mutlu, "Hungry, tokken, before and after the toilet, the night before bedtime, continuous weighing is done during the day. However, during the day weight, all day fluid and food consumption, edema in the body, stool and urine status Weight gain after a meal should not be perceived as the fat mass to be stored in our body, or the result is the same but the fat mass is decreased, muscle mass is increased .The loss of healthy weight means a decrease in fat mass, for example, a person entering the sauna has lost water with sweat. weight loss can be seen on the scale, but this weight loss is not fat because it does not lose weight. When there is no change 'diet, but I can not lose weight' should not be called and diet motivation should not be impaired. Special aspects of the body should be considered. In cases of travel the body can keep edema or some medications can have side effects, "he said.

WHEN SHOULD WE WEAR? ART
Continuous weighing obsession with psychological problems will bring with the person should be weighed when giving information about the Happy, "in the morning after going to the empty stomach and toilet and weighing should be done at the same time. Light clothes and always the same weighing measurement should be hard and smooth. The scales should be sent to calibration at regular intervals.Travel, constipation, diarrhea, menstruation or post-exercise scales may not show correct results.It is important to remember that weight loss is not important in the scale, therefore, adequate and balanced nutrition, regular exercise and plenty of water should be drunk. The ideal is to be weighed 1 day a week and the same day, "he said.


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Weight Tracking - Considerations When Weighing

Keeping track of your weight by weighing?
What does your weight mean?
Do you know that many factors have an effect on our weight, from the time you have weighed, to the weighing model you use, and to the periods in which our body is present? Most people use scales to track weight and accept the number displayed on the screen as weight . However, as a functioning machine, our body adapts to the seasons, copes with health problems and pays the bills of what we eat and inactivity, so we should be careful and act wisely while we are tracking weight. After learning what you need to know about weight tracking, we are sure that your horizons for weight loss and diets will be opened.

Pay attention to these when monitoring weight!

The weight we saw on the scale ; It consists of muscle, fat, water, bone density and the toxins in our body, so it is extremely wrong to accept fat as it is the number on the screen.
Don't weigh every day ; you exercise regularly, pay attention to your diet and your general health status is good to follow the period will be appropriate to do weight.

Weight Tracking

Don't always weigh ; before breakfast, on an empty stomach, after going to the toilet, if possible naked or always the same clothes should be weighed.
Do not weigh with different weighing models ; There are many weighing models in the market according to price and quality performance and there may be slight differences during measurements. So you should keep track of your weight with your own weight.
Ignore the slight fluctuations in your weight ; Edema may occur periodically in our body or our intestines may not work properly, which may lead to changes in our weight.
You get tight ; people exercising regularly may not lose weight because of increased muscle mass and decreased fat. This means that your weight is balanced, your body is tightened and your body size changes, so even if your weight has not changed, you start to receive signals of a shaped body.

Weight Tracking
Did You Know About Weight Tracking?

You can change some parts of your body, but unfortunately you do not have to change some parts; so you'll have to learn to love those parts.
We need to shake hands with you about the diets that lose 5 kilos in 3 days, 10 kilos in a week, or 2 kilos in a day. In this type of diet, the weight that goes from your body is not water; so you really think you've lost weight at the promised rate in the first place, but once your diet is over, as soon as you get back to your old eating habits, you'll sometimes notice that you're getting back all of your weight. Really weight loss requires a systematic and long-term process, and exercise should never be neglected.

Weight Tracking

Weight gain will become more difficult as you get older. Your metabolism will gradually slow down with age and burning calories will become more and more difficult for your body, so the sooner you start your weight, the better.
If you think that a diet effective on your friend will have the same effect on you, you are wrong. Everyone's metabolic rate, digestive system and structure are different from each other, so each body has its own diet.
You don't have to give up carbohydrates to lose weight. By adding reasonable amounts of carbohydrate to your diet, you can follow up your weight.
You need to sleep at least 7 hours a day to lose weight, maintain your weight and follow up your ideal weight.
It is not possible to control your weight and keep the same weight at all times without regular exercise.


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When should I weigh?

What is the right time to weigh, when you think you should weigh, we have great answers for you! Healthy life coach ÜMİT KEYHA explains the tricks of weighing and the right time to weigh. Come on, let's get started!

What is the right time to weigh?

On social media, my followers and the people I consult to lose weight are most curious about the answer to the question. For example, people who are sometimes weighed after dinner think that they have gained weight and are very upset. However, if you are weighed at the right time, you can see your real weight and continue to diet with high motivation.

According to scientific research, the best time to weigh is in the morning after an empty stomach, especially after having a large toilet. In this way, you can keep track of your actual weight loss.

When should I weigh?

In the morning, I recommend that you weigh on an empty stomach, thin clothes, if possible, after having your big toilet. Because, during the night our body works, our metabolism burns calories and fat. Through breathing, digestion and sweat, the next day we eat and throw out excess pounds. Therefore, it is best to be weighed in the morning without drinking water on an empty stomach.

How many days should he weigh when dieting?

When dieting , I do not recommend being weighed every day. Of course, one wonders if one gets the results of what they do. However, our body is working extensively. One day we see that we lose 1 kilo, the next day we see that we take 500 grams, our morale is deteriorating. Moreover, many factors such as sleep, drug use, sports, menstrual period approach may affect daily weight change. So, my advice to you is to weigh 1 day a week and at the same time during your diet. For example, on an empty stomach on Sunday morning, you can be weighed with thin clothes and weekly weight monitoring.

How many days after menstruation should be weighed?

As I mentioned earlier, menstruation is an important factor on weight loss. Hormones and changes in body structure due to a few days before menstrual period and menstrual period may increase weight. Don't let this upset you, because it is completely temporary! It is best to weigh 2 days after the menstrual period is over. During this period, the body returns to normal functioning and swelling begins to descend.

Is it correct to be weighed after drinking water?

No, it's not right to be weighed after drinking water. Because everything we consume as a liquid or solid causes a temporary increase in weight in our bodies. Diet person to lose weight as soon as possible and unfortunately in the slightest weight gain can stop dieting. The person who weighs after drinking water may lose his motivation by thinking that he has gained weight. Don't set yourself up like this. Please do not weigh after drinking or eating food or after sport. These figures that you see on the scale do not reflect the reality and may cause your morale to deteriorate.

Is it correct to be weighed after a meal?

No, it's not right to be weighed after dinner. This is the same as weighing after drinking water. Every nutrient we consume increases momentarily in our body. But don't worry: during the night our bodies work by burning calories taken during the day, digestion, breathing and sweat through throws out.

Why is the difference in weight in the morning and evening?

In fact, with the information I have given so far, you must have solved the reason for the weight difference between morning and evening. Even the coffee, tea, and water we drink during the day makes our body temporarily increase weight. Metabolism works during the night, especially if you are on a sports-supported diet is burned plenty of calories. When you weigh on an empty stomach in the morning, you will see your weight decrease.

Why is it important to weigh on an empty stomach in the morning?

As I mentioned above often, we can see our actual weight in the morning on an empty stomach as a result of the work of metabolism during the night.

What are the errors when weighing?

Weighing after breakfast or after dinner or before going to bed at night is a great harm to the diet. Because everything we eat and drink during the day increases our body weight temporarily. We also think that we cannot lose weight or even gain weight ... In fact, the situation does not reflect the truth. Never be weighed during the day. In the morning, prefer to be weighed on an empty stomach.
Step by step weighing tips:

Stop solid or liquid food intake for 2-3 hours before going to sleep at night. This will reduce your weight and make it easier to lose weight.
Weigh in the morning on an empty stomach, without even drinking water, especially after having a large toilet. If you can't go to the big toilet in the morning, you can see weight loss as -300 grams. For example, if the scale weighs 88.5 pounds, you might consider it 88.2 pounds.
When weighing, make sure that you have thin clothes, and even if possible, weigh naked. Do not worry that you are gaining weight because of the weight of the clothes.

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How many days after the menstrual period has been weighed right?

If you think you are gaining weight, you want to keep your morale; it is very valuable that you take care to be weighed at the right time.

The biggest mistake in dieting is to be weighed every day. Experts say it is right to press twice a week instead. Fluids taken during the day, constipation or medications used may affect the numbers on the scale every other day. If you do not want your morale to deteriorate; It is useful to follow certain rules when weighing. Because when you go out of print, you will not see a change, but you will notice an increase even if you are hungry for tens of days. It will probably interfere with your numerical fluctuation diet.
Is it right to be weighed during menstruation?

Weighing in menstruation can be extremely depressing. During this period, the swelling line comes to the stage because of hormonal balance and when you press it, your eyes may open like a fortune. During menstrual period, some of them are 1 kilogram heavy and some of them face a difference of 3 kilos. But it's just bloating ... It's not right to be weighed in the last days of your period. If you want to see the most accurate result when you print; Weigh two days after your period ends.
What is the right time to weigh?

Don't weigh every day.

Weighing twice a week is better for your motivation.

When you wake up in the morning after the toilet needs to be met, be careful to weigh.

When you wake up in the morning, even if you haven't put a glass of water in your mouth, you may sometimes notice an increase in the scales of 200-300 grams. This is because you are experiencing constipation.


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When should we weigh when dieting?

The most effective way to check your weight is to weigh. We will tell you the right time to weigh.

For example, people who have been weighed after dinner think they have gained weight and are very upset about this. If you are weighed at the right time, you can see your real weight and keep your diet motivated.
When should we weigh?

According to scientific research to be weighed in the morning on an empty stomach, especially after the big toilet is . In this way, you can keep track of your actual weight loss.

When should I weigh?

We recommend you to be weighed with thin clothes on an empty stomach in the morning after having your big toilet. Because during the night our body works, your metabolism burns calories and fat. Digestion, breathing and sweat through the way we eat the next day and throws out excess weight. Therefore, it is best to be weighed on an empty stomach in the morning without drinking water.

Let's try to give answers to some questions about being discussed.
How many days should he weigh when dieting?

It is not right to be weighed while dieting. Of course, one wonders if he gets the results of his actions. But our body is working extensively. One day we see that we lose 1 kilo, the next day we see that we take 500 gr, morale deteriorates. In addition, many factors such as medication use, sleep status, doing sports, approaching menstrual period can affect daily weight change. Therefore, when dieting 1 day a week and weigh at the same time. For example, on Sunday morning, on an empty stomach, you can be weighed with thin clothes and weekly weight tracking.
How many days after menstruation should be weighed?

As mentioned, menstruation is an important factor on weight loss. Hormones and body structure changes due to a few days before menstrual period and menstrual period may increase weight. Certainly this situation does not disturb your morale; because it is completely temporary. It is best to weigh 2 days after the menstrual period is over. During this period, the body returns to normal functioning and swelling begins to descend.
Is it correct to be weighed after drinking water?

No, it's not right to be weighed after drinking water. Because everything we consume liquids or solids temporarily causes weight gain in our body. Diet person to lose weight as soon as possible and unfortunately in the slightest weight gain can stop dieting. The person who weighs after drinking water may think that he / she gained weight and decrease his / her motivation. Don't set yourself up like this. Please do not weigh after drinking or eating food or after sports. The figures that you see in this scale do not reflect the reality and may cause you to be upset.
Is it correct to be weighed after a meal?

No, it's not right to be weighed after dinner. This is the same as weighing after drinking water. Every nutrient we consume increases your weight instantly in our body. But don't worry; Our body works during the night to burn the calories taken during the day, breathing, digestion and sweat through the throw.
Why is the difference in weight in the morning, evening?

In fact, with the information I have given so far, you must have solved the reason for the weight difference between morning and evening. Even tea, coffee and water that we drink during the day temporarily increase our body weight. Metabolism works throughout the night, especially if you are on a diet supported by sports is burned lots of calories. When you weigh your hair on an empty stomach, you will see that your weight decreases.
Why is it important to weigh on an empty stomach in the morning?

As I mentioned above, we can see our weight on an empty stomach as a result of metabolism working overnight.
Errors in weighing

Weighing after breakfast or after dinner or before bedtime is the biggest harm to diet. Because everything we eat and drink during the day increases our body pain temporarily. We also think that we can't lose weight alıy in fact, it doesn't reflect the truth. Never be weighed during the day. Choose to be weighed on an empty stomach in the morning.
Step by step tips of weighing

Stop the intake of solid or liquid food for 2-3 hours before going to sleep at night. Your weight will thus be reduced and it will be easier to lose weight.
Weigh in the morning without even drinking water on an empty stomach, especially after having your toilet. In the morning, if you can not go to the big toilet, you can see the weight loss as -300 gr. For example, if you weigh 88.5 pounds, you can think of it as 88.2 pounds.
Make sure you have thin clothing when weighing on you, or even weigh naked if possible. Do not worry that you are gaining weight because of the weight of the clothes.


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When to Weigh, How to Weigh Correctly

How is weighing done correctly?

How will I know if my fat tissue is reduced or muscle mass is increased? We will be weighed regularly, preferably daily on an empty stomach and naked. We will not make a final decision from these discussions immediately, we will continue to do the right things patiently, considering the factors mentioned above. If we cannot catch a serious development trend periodically, we will review and update our actions. We'il be patient.
Weighing Mathematics

I think mathematically I will explain the issue of “patience iyi better. Exercise physiologists say that to burn 1 kilogram of fat, we need a calorie deficit of around 7,000 calories. In the same way, gaining muscle mass will take place in the same amount of calories. But although I don't want to tell at length here, as we have mentioned in other publications, we need + 300-500 calories from our daily need to develop muscle; We will need to create -300-500 calorie difference for fat burning ( You can calculate your daily calorie needs here). In this way, we can gain or lose 1 kilogram in 2 weeks with 500 calories per day. This is a good scenario when everything is considered productive, and most people don't even get it. Don't forget to check out our guide to learn more about athlete nutrition!

A person who develops 2 kilograms of muscle every month should have reached its maximum potential in a year, right? But the account at home does not always match the bazaar. The need to get calories is difficult, if you have calories at the same time it is difficult to spend your training efficiently. +7000 calories does not always make 1 kilogram muscle mass because it is necessary to spend extra calories in order to build muscle mass.

Weighing Can Be Affected From Glycogen Storage

The second factor that would cause our weight to fluctuate was glycogen stores. Glycogen carbohydrates in our body is the state of storage. Some of it is found in our liver and a larger part is found in our muscles. In addition, carbohydrates accumulate in the stores while they like to collect water. We spend these warehouses in our activities during the day. Especially those who use Intermittent Fasting are well aware of this, when you are starving or reducing your carbohydrate intake, your stores will decrease. Then your appetite will increase and your carbohydrates will be filled with water after a meal.

Because of these factors, even if your caloric intake and activity remain the same, it is normal for the scale to weigh 1-3 kilos per day. Imagine that after a hunger, you eat a lot of carbohydrate, salty food, and that's why these sudden weight gain comes out. Likewise, the only dexterity of diets that give 8 kilos a week is to empty these tanks. Or none of them know better than Heavyweight.

Weighing Can Be Affected By Water Mass

Let's first look at the body of water. 60% of our body weight is liquid weight. The two major factors that will affect this weight are our intake of water and salt. The less water we take, the more water our body stores. Dehydration will adversely affect the functions of our body and will cause the body to persistently retain water. For this, we need to be careful about our water intake if we do not want to be healthy as well as weighing results to disrupt our psychology. The salt factor also plays a major role in the body's water body. There's more than 2 grams of sodium in a teaspoon of salt, and that's enough for our daily sodium needs. So it's quite possible that we get too much sodium. Especially if we eat plenty of salty, processed foods, this is bad for our health, as well as may cause heavy weight.

Guide to Weigh Like a Champion

champion weigh You may have heard that the scale is not the best indicator of development. But if we're developing, it should also show itself on the scale, right? If we 're burning fat, we've got to get out. Or if we're developing muscle and our weight doesn't increase, do we really develop muscle or is it just us? Or is the scale wrong again ... If you have not succeeded in fooling yourself with your stories about the scale is broken, let's see what can happen behind this.

I must state in advance that within 2 days your muscle mass does not increase or decrease significantly. Likewise, your fat tissue does not change too quickly. These fluctuations are probably due to the water that the body carries and the glycogen stores in our muscles. This does not mean that we are moving forward or moving away from our purpose.


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