Losing Holiday Weight Gain Quickly Is Possible

During long holiday breaks, despite all precautions, overeating and consuming higher-calorie products alongside altered eating patterns can make weight gain inevitable. Hilal Karaca, Nutrition and Dietitian Specialist at Yeditepe University Kozyatağı Hospital, noted that the sooner weight loss efforts begin, the easier it becomes to shed the gained pounds.

1. Drink sufficient water

You must drink 2-2.5 litres of water daily for your body to function properly and to regulate your fat metabolism. Drinking plenty of water will also make you feel fuller, helping you eat less. Additionally, drinking water half an hour before meals facilitates digestion.

2. Move more

Spec. Dyt. Hilal Karaca emphasizes that weight loss requires being physically more active, stating: "Increasing your physical activity raises your body's energy expenditure, making weight loss easier. Walking at a brisk pace for one hour three times a week will aid fat breakdown. However, remember that your physical activity will go to waste unless you pay attention to your nutrition. For this reason, you need to both exercise and watch your diet."

3. Increase fibre consumption

Fibre-rich foods have properties that keep you feeling full for longer periods and stimulate intestinal function. This supports weight loss. For this reason, prefer fibre-rich foods such as fresh fruits and vegetables, whole grain foods and legumes in your meals.

4. Avoid processed foods

Dyt. Hilal Karaca points out that processed foods are among the top culprits in weight gain, stating: "Since most processed foods contain excess sugar and fat, if you want to maintain weight control, you must eliminate these products from your life. Instead, choose healthy foods with high fibre content."

5. Include greens and vegetables in every meal

Thanks to their fibre content, they will keep you feeling full longer, while their vitamin and mineral richness will keep you healthier. Achieving a balance between protein, fat and carbohydrates in meals is extremely important. For this reason, you should ensure that half of your plate consists of protein and fat, while the other half consists of vegetables. Of course, it is also important not to forget grains such as bread and bulgur.

6. Establish healthy meal times suitable for you

Implementing a daily schedule of main and between-meal snacks (with 2-3 hours between them) is another important point. Spec. Dyt. Hilal Karaca, who states that regular eating will help your body's fat breakdown and ensure it functions properly, explains that this makes it possible to eat correctly not just for a specific period but all the time.

7. Do not skip breakfast

Since breakfast activates metabolism and awakens the body, skipping breakfast is definitely important to avoid. To achieve this, breakfast does not always need to be large. Instead, a small breakfast such as, for example, fruit and milk or a toasted whole wheat bread and white cheese sandwich can be sufficient.

8. Consume fish twice a week

Fish is among foods that help you reach a healthy weight by regulating your body's functioning thanks to the omega-3 it contains. For this reason, Spec. Dyt. Hilal Karaca states that fish should be consumed twice a week. She notes that the cooking method should be grilled or baked.

9. Avoid pastries

Although pastries hold a very important place in our food culture, if weight loss is desired, these products should be particularly avoided. Since pastries such as börek, poğaça and açma, which can be consumed at any time of day, contain high calories, they cause weight gain.

10. Regulate your sleep schedule

Dyt. Hilal Karaca emphasizes that a regular and quality sleep schedule alongside nutrition and exercise is very important for weight control, stating: "For your metabolism to function properly and to control appetite, that is, for a healthy weight, pay attention to having regular and quality sleep. For this reason, try to sleep 7-8 hours daily and go to bed at consistent times whenever possible. If you experience difficulties falling asleep, you can benefit from herbal teas such as lemon balm and medicinal chamomile."