THE AIM IS NOT TO DOWNLOAD THE SCALE, IT IS TO LOSE WEIGHT FROM FAT

When the pandemic conditions were added to the unavoidably gained weight in winter, the severity of the situation increased a little more. Our changing eating habits and movement restrictions during our stay are also among the reasons for the increase in body fat. When this is the case, our goal should not be just to get negative on the scale. The primary goal is to achieve healthier and lasting results; Must lose weight from fat. For this reason, instead of looking for discontinuous tests with shock diets, try to reduce the fat rate in your body by eating healthy. In addition to changing your usual eating habits; Supporting it with sports and alternative methods will increase the effect. We also want to know what our main goal should be in losing weight before summer and how we can do it. Dietitian Su Sevilgen from Private Sculpture Polyclinicwe talked to

What do you think is the most valuable goal when losing weight?
The most precious purpose for me while losing weight is to provide permanent weight loss. While doing this, one of the points that I pay the most attention to is that the person can eat the things he likes on the diet lists and be satiated. A glutton, on the other hand, is to help the person maintain the weight they lose, to teach them to balance what they eat; Getting someone with emotional eating, if any, to reduce it is the thing I pay the most attention to.

When you lose weight, does it go from fat or muscle; how does it make a difference?
While losing weight, the aim is primarily to lose fat, this is what provides permanent weight loss and slimming. In addition, we expect a significant amount of water loss in this process, which causes the feeling of swelling in the body to go down. However, muscle loss can also occur due to very low calorie diets or insufficient protein intake. This is the opposite of what we expected. Healthy and permanent weight loss should be from fat, and edema, that is, excess water, should be removed.

What contribution does nutrition have to this process?
What makes you lose weight; At the end of the day, the calories you consume are less than the calories you burn. For example, if you spend 1500 calories a day, what you eat should be around 1200-1300 calories so that you lose weight. Not only the calories you take in, but also the nutritional content of it is valuable. So, do you get your daily requirement from a hamburger menu alone or by eating a breakfast with eggs, a hearty snack for lunch and meat in the evening, this is also valuable. Apart from this, drinking water, not consuming too much tea and coffee, limiting salt intake, regular bowel movements are also the basis for weight loss.

Is dieting alone enough to lose weight?
While the effect of dieting on weight loss is 70%, exercise is 30%. In other words, it affects your weight loss journey on the positive side by paying attention only to what you eat. It increases your motivation for your effort, raises your mood and also helps to reduce your tension.

What would you recommend for a tight and fit look?
In order to achieve a tight and fit appearance, the primary goal in this process is to lose fat and gain muscle. In order to achieve this, you should definitely do sports while eating enough and stable. Focus on the content and frequency of the workout rather than the calories you burn while doing sports. In your nutrition program, pay attention to the stability of carbohydrates, proteins and fats in what you eat. Make sure to have a certain amount of each of them at every meal. For example, have a breakfast with one or two eggs, one or two slices of cheese, five or six olives and one or two slices of cereal bread. Eat one meal of vegetable-yogurt, one meal of meat/chicken/fish salad. In the middle meals, consume one or two servings of fresh fruit, 1 glass of milk and 1 handful of nuts. Do not cause muscle loss by eating less and exercising more. If necessary, seek advice from an expert.

We always hear about fat burning foods. Is this kind of thing possible? What foods are these?
No single food will make anyone lose weight. There is no such miraculous food or drink. However, studies have found that there are foods that help burn fat. I would like to talk about the most well-known ones.

So what foods should we add to our lives? Which medicine foods do you usually recommend in your diets? Can you give us a cure definition to lighten and purify before summer?
Consume more fruits and vegetables. For protein, you can eat more white meat, namely chicken, turkey, fish and eggs, instead of red meat. Do not neglect the consumption of healthy fats such as olives, olive oil, walnuts and almonds, but do not exaggerate their size. Instead of white bread, bagels, pastries, choose grain or sourdough breads.

DO YOU KNOW WHY YOU CAN’T LOSE WEIGHT?
Some people have difficulty losing weight despite dieting. The reason for this is that we have intolerance to some foods that we think are healthy and consume in the name of losing weight. In this case, the foods we eat cause our metabolism to slow down and stop weight loss. It can even cause extra weight gain. World-renowned American physician Mark Hyman explains in an article on this issue that he has encountered weight loss problems in hundreds of patients due to food intolerance, and that he has observed that when his patients remove the intolerant foods from their diet, they lose 10-20 kilos in a very short time. In other words, when you learn about the foods you are intolerant to, you can lose weight in a much healthier and permanent way.

Writing: Nilay Yalcinkaya
Photos:Ribs&Dust

Taken from ELLE Turkey May 2021 issue.