Renew Yourself in 7 Steps in the New Year!

When we think of a new year, many of us first imagine new hopes, fresh starts, and of course, being healthy, refreshing ourselves and working towards our ideal weight. Even if you overindulged in fatty, high-salt, sugar and carbohydrate-rich foods and beverages at the New Year's table, with the first day of the new year you have the chance to renew your body!

Evrim Demirel, Nutrition and Diet Specialist at Acıbadem Dr. Şinasi Can (Kadıköy) Hospital, says: "All it takes is determination to embark on a new journey for both your health and reaching your ideal weight. You may have tried many diets before that were unsustainable and ended in failure. But do not let this discourage you. By paying attention to some basic points in the new year, it is possible to both support your health and reach your ideal weight."

• Develop a healthy breakfast habit!

Starting from the first day of 2025, be sure to develop a breakfast habit. But when we say breakfast, do not think of foods rich in simple carbohydrates like pastries, bagels and börek! On the contrary, it is possible to have a healthy, filling and delicious breakfast away from white flour and sugar! You can opt for 1-2 slices of whole grain, bran, rye or whole wheat bread types, 1-2 slices of cheese, boiled eggs or an omelet, and a protein-rich classic breakfast prepared with seasonal vegetables. A sufficient and balanced breakfast prepared this way will help you start the day well and balance out a night of heavy eating.

• Walk at least three days a week!

Scientific studies show that a sedentary lifestyle is one of the greatest enemies of health. Movement is essential both for overall health benefits and for getting rid of excess weight. No matter how much you diet, unless you incorporate regular exercise into your lifestyle habits, you will lose muscle instead of fat and it will not be possible to rid yourself of excess weight in a healthy way. For this reason, be sure to move during the day, and if you work at a desk, make an effort to walk for at least 15 minutes after lunch during your midday break. Walk at a brisk pace for at least 45 minutes to 1 hour on at least 3 days a week. Walking for even 15 minutes after lunch is particularly beneficial for those who work at desks.

• Include low-energy foods in your snacks

Include foods in your snacks that will keep you full but are also low in energy. You can consume fruit, nuts, milk, yogurt, ayran, mini sandwiches, and unlimited seasonal vegetables while paying attention to portions.

• Do not neglect vegetables at lunch

Be sure to include vegetables at lunch. It will be beneficial to consume 1 plate of low-fat vegetable dish, salad and yogurt together with a thin slice of whole wheat bread. This way you will consume a balanced and light meal in terms of carbohydrates, protein, fat, fiber, vitamins and minerals.

• Drink water every day

Start the day by drinking 1-2 glasses of water. In the winter months, the reduced sense of thirst prevents us from drinking the adequate water our body needs. But apart from its numerous health benefits and necessity, one of our greatest allies in getting rid of excess weight is drinking approximately 2 liters of water a day! You can calculate the amount of water you need to drink by multiplying your weight by 30 ml. For example, if you weigh 70 kg, you should consume 70 x 30 = 2,100 ml (approximately 2 liters) of water.

• Do not suppress your sweet cravings, but!

Nutrition and Diet Specialist Evrim Demirel says: "Do not suppress your sweet cravings by saying 'I am on a diet.' One of the important rules of a sustainable diet is not to restrict yourself with overly strict rules. Otherwise, after some time, and especially once you lose a few kilograms, it is inevitable that you will abandon the diet and regain the weight you lost much more easily. Instead of never eating sweets, on the day you eat sweets, do not consume a different carbohydrate-containing food. However, prefer sweets that are milk-based and fruit-based, because syrup-based pastries both exhaust our body and cause fat accumulation in the body, leading to weight gain."

• Do not go to social meals on an empty stomach

If you are invited to eat at a social event in the evening, definitely do not go on an empty stomach. It is beneficial to have a light meal such as salad and yogurt beforehand. Because going hungry to the meal can cause you to eat more than necessary.

5 recommendations for the first day of the new year!
• Start the day with 1-2 glasses of water. Do not skip breakfast. A light and balanced breakfast made up of white cheese, cucumber, walnuts/almonds, omelet/boiled eggs and greens—away from pastries and fat—will both increase your feeling of fullness and keep your body energized.
• At lunch and dinner, you can consume vegetable dishes prepared with minimal olive oil or salads with sauce-free ingredients (with cheese, chicken, meat, fish, etc.).
• Pay attention to consuming vegetables and fruits in appropriate quantities.
• Drink 2-2.5 liters of water throughout the day.
• On the first day of the new year, no matter how tired you feel, make great effort to walk for 45 minutes to 1 hour during the day to balance out the energy from the diverse and heavy meals eaten the day before.