1) Don't Skip Meals
Do not skip meals to have an adequate and balanced diet. Because each skipped meal will cause you to feel more hungry until the next meal, and you will consume every meal that you come across with more or less calories than you need.
2) Have a Variety of Meals
Try to eat as much variety as possible. Try to include all food groups (milk, meat, vegetables-fruits, grains) in your nutrition plan every day. Although you cannot consume all of these foods in one meal, try to have them at different meals throughout the day.
3) Consume Plenty of Vegetables and Fruits
Vegetables and fruits contain plenty of water and vitamins-minerals and are low in calories. Consuming plenty of vegetables and fruits in different colors helps to control weight and protects you from many diseases (cancer, cardiovascular diseases). An important point you should pay attention to is the consumption of vegetables and fruits in season.
4) Reduce Fat Consumption
Reduce the consumption of fat in your diet. Especially stay away from solid oils (margarine, butter, etc.), prefer mostly vegetable oils. Consume no more than 3 tablespoons of vegetable oil a day. When preparing your meals, use grilling, boiling, steaming and baking instead of frying.
5) Limit Prepared Foods
Prepared foods and heavy desserts and cakes, which are described as junk food, contain a lot of fat and energy, so they both cause weight gain and increase the susceptibility to diseases. Therefore, limit these foods.
6) Consume Legumes and Fiber Foods
Pay attention to the type and amount of carbohydrate source consumed. Instead of pure sugar sources and refined flour foods, prefer legumes (such as chickpeas, lentils, kidney beans), fibrous cereals, fresh and dried fruits and vegetables that increase the feeling of satiety, prevent constipation and facilitate weight control.
7) Drink Plenty of Water:
Water is the most important element for human life after oxygen. A person can survive starvation for weeks, but without water for only a few days. Water is essential for balancing body temperature, maintaining metabolism and removing toxic waste materials from the body. Therefore, consume 2-2.5 liters of water per day.
8) If You Drink Alcohol, Cut It Down:
If you have a habit of consuming alcoholic beverages, try to give up, and if you cannot stop, reduce it. The type of drink is also important. Hard alcoholic beverages such as whiskey, cognac and vodka have higher calories than beer and wine. Alcohol is empty energy, it returns to us in the form of fat. While drinking alcohol, do not forget that foods such as nuts and chips that you snack with are extremely caloric.
9) Incorporate Exercise into Your Life:
Include an exercise program in a healthy lifestyle and healthy diet. Choose a type of activity that is suitable for your living conditions, that you can do continuously, and exercise regularly.
10) Maintain Your Ideal Weight: