In modern industrial societies, as a result of the abundance of food and the decrease in daily physical activity, weight gain and obesity appear as a problem in humans. This is a common feature of all industrialized and prosperous societies.
There is an amount of energy that every person must get in order to maintain their daily life. Also, energy use depends on the physical activity level of the person. A person who drives to work, sits all day, and then returns home may be content with very little energy. On the other hand, a person who walks 3-5 km a day and is frequently involved in physical activities needs a lot of energy per day. After all, gaining weight means storing excess energy as fat. A person who wants to lose weight should first calculate their body mass index. If this index is above the level of 27-28, you may consider losing weight, if it is below, it is not necessary to lose weight.
Losing weight is possible by reducing or cutting carbohydrates such as sugar, flour, potatoes and rice in the daily diet. It is necessary to continue eating foods such as meat, milk, eggs, green vegetables and hazelnuts to lose weight. In addition to these, walking 3 km a day will accelerate weight loss. It is necessary to be careful to drink enough water. Dehydration may seem like temporary weight loss, but it is dangerous.
High protein diets are the most successful form of weight loss. With these diets, you can lose 3.5 kg per week. However, it is not healthy to continue such diets for more than 3 months. In these diets, very little amount of bread, pasta, sugar, rice, and potatoes can be eaten in the first weeks. A small amount of carbohydrates are added to the diet with each passing week. Proteins and fats can be consumed within limits, so a diet based on eggs, meat, butter, green vegetables and chicken can lead the body to burn fat from sugar to lose weight. Drinking green tea regularly throughout the day is a method that has been found effective on weight loss.
As a result, by not eating at all or reducing carbohydrates such as bread and pasta, which quickly turn into fat, and by adding a little physical exercise, 10-20 kg of weight can be successfully lost in 12 weeks. The important thing here is to continue to drink enough water, add green vegetables and fruits to the diet, and pay attention not to decrease the body mass index below 25.