6 Tips for Losing Fat
It often happens to those trying to lose excess weight; losing muscle instead of fat! When calorie-restricted diets for weight loss do not contain enough protein, the reduced energy is drawn from the muscles, leading to muscle loss.

The healthy rate of weight loss varies between 3-6 kg per month. “Setting a very high weight loss goal and following an unbalanced and highly restrictive diet can lead to muscle loss, which in turn causes a slower metabolism, decreased body resistance and performance, complaints such as fatigue and weakness, and a reduced quality of life. Additionally, the ‘yo-yo syndrome’ is inevitable, meaning rapidly lost weight is quickly regained. Therefore, for correct and permanent weight loss, it is essential to follow a personalized nutrition plan supported by exercise.”
Eat Right
Since every individual has a different metabolic structure and lifestyle, finding a suitable and sustainable way of eating is critically important for healthy weight loss. The goal of healthy weight loss is to preserve muscle mass by consuming adequate protein and losing fat. Fat loss is possible through balanced diets where calorie intake is less than calorie expenditure. It’s important to control portion sizes of daily food intake, pay attention to hunger and fullness signals, and make healthier food choices.

Avoid Incorrect Carbohydrate Consumption
Body fat percentage increases with the wrong consumption of carbohydrates. Excessive intake of sugar, sugary drinks, cakes, pastries, and biscuits—foods that quickly enter the bloodstream and rapidly increase insulin secretion—along with a sedentary lifestyle and calorie intake exceeding expenditure, leads to increased body fat. To achieve fat loss, it is not advisable to completely eliminate carbohydrates from the diet. Foods like oats, bulgur, quinoa, buckwheat, and rye bread, which can be considered good carbohydrates, should be included in small portions in diet programs because they provide fiber, vitamins, and minerals and increase the feeling of fullness. Avoid sugar and sugary drinks and foods.

Exercise Regularly
The diet followed during the weight loss process must be supported by exercise. Regular exercise helps ensure that the lost weight comes more from fat, while also having positive effects on insulin sensitivity and metabolism. Cardio exercises are recommended for fat burning, and appropriate weight or resistance exercises are important for increasing muscle mass. Make sure to take at least 5000 steps daily and walk for 45-50 minutes three times a week. Exercise programs should be planned by an expert to suit the individual. Incorrectly performed exercises can lead to problems and injuries.

Include These Foods in Your Diet
There’s no miracle food or drink for weight loss, but some foods can help with the process. Compounds like catechins in green tea, caffeine, capsaicin in chili peppers, and bromelain in pineapple can increase metabolism. Cinnamon, with its chromium content, helps improve insulin effectiveness and reduces cravings for sweets. High-fiber and mineral-vitamin-rich vegetables like broccoli, celery, and cabbage increase satiety and aid in digestion, so they should be added to your daily diet.

Get Adequate and Regular Sleep
Inadequate sleep negatively affects growth hormone secretion, which can disrupt protein synthesis and consequently muscle structure. The body requires 7-8 hours of sleep per day. Insufficient sleep can lead to an increase in cortisol levels. Scientific studies have linked high cortisol levels to obesity, insulin resistance, and increased body fat percentage. Quality sleep ensures starting the day with happiness and a rested body, which in turn increases exercise performance and facilitates appetite control.

Be Sure to Drink 10 Glasses of Water Daily
Especially during winter months, it’s observed that we don’t consume enough water, and beverages like coffee and tea are not adequate substitutes for water. Water, the most fundamental need of our body, is essential for the regular functioning of metabolism, electrolyte balance, toxin elimination from the body, and transportation of nutrients in the bloodstream. When water intake is insufficient, dehydration occurs. Dehydration makes a person feel tired, lowers performance, and increases stress. It affects hormonal processes and indirectly slows down energy expenditure. Therefore, drinking 10 glasses of water a day is a fundamental requirement for weight loss.

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