Suggestions for a healthy winter

If you want to burn fat and develop muscle, consume protein every meal. Exercises made without enough protein cause muscular pain. If you lose weight, you lose muscle, you weaken your immune system.

Eat fatty fish for 2 days a week. Consume as grilled or steamed. Frying in sunflower or corn oil prevents our body from using beneficial Omega-3 fish oil.

Yoghurt, a long-lasting nutrient and a food that helps weight loss, consume up to 300 gr each day. Moreover, there is no need for fat to lose weight. If possible, you should prefer to knead the house because digestion is more beneficial.


If you can not give up a hamburger or a meatball, try to eat it by wrapping it in marinade instead of bread as a place. You will have consumed less carbohydrates and calories.

2-Try to make the köftey from turkey meat to get fewer calories
Do not forget the egg, it holds the same long as yogurt. If you do not like sachets, eat white, 1 egg white contains 4 gr protein.

3-Give weight to fibrous food
The fiber content creates a feeling of satiety that allows you to eat less. These foods are also rich in vitamins and antioxidants, which means they delay aging. Up to 30 gr is recommended per day.

Antioxidants and fiber-rich foods often have vivid and bright colors. Tomatoes, spinach, squid, parsley, rocket, cress, lemon, raspberry, blackberry, strawberry, cherry, sour cherry, blueberry and black mulberry can be consumed every day to stay weak and healthy.

1 bowl of yogurt with 1 tablespoon oatmeal for breakfast meets a significant amount of your daily fiber needs.

4-You are not too late for whole-grain bread ...
A sandwich made of whole grain bread with tomatoes, curly, onions and uncooked cucumbers is also a good option for breakfast.

5-Key in whole wheat products
It is also useful to go with whole wheat rice, pasta or find.

6-Fibrous goods for a feeling of satiety
Many fruits contain about 80-95 percent water. They are both rich in water and fiber and give a feeling of satiety.

7-Watch out for juice!
Consuming fruit instead of fruit juice prevents sudden increases and decreases in blood sugar and you do not have unnecessary calories. Since grapefruit juice is low in sugar, it is drinkable, and there is also the effect of holding the grape.

If you slice and free the fruit and you need a snack, you can consume it for dessert or ice cream. Moreover, since you can eat more slowly, you are able to eat less easily and you are also able to be easy.

8-NO to a salad-free life!
A salad made with curly salad and lentils is quite satisfying and less calorific.

Adding salted almonds, walnuts and sunflowers instead of bread pieces increases the fiber ratio.

It will be useful to use a spray-style sprayer to use less olive oil.

9-The head of everything is SU ...
Water is the basic building block of our vitality. About 60 percent of our body is made up of water. The digestion, circulation, absorption, transportation of food, the expulsion of harmful substances from the body, the formation of perspiration and saliva, the protection of body heat is always water dependent.

Exercise or going out to the sun 15 minutes before 2 cups and sweating for 15 minutes between 1-2 cups of water to consume the water will prevent water. Because it contains more salt than normal water, mineral water is a more suitable choice.

The pink or red grapefruit and tomato juice are the most beneficial drinks to consume in the summer since they are protective against sunburn thanks to the lycopene content. Also juicy fruits such as plums and watermelon and cucumber (cucumber) may be preferred.

A glass of water to drink before meals helps me to feel hungry and to be more satisfied. If you are still not satisfied, an additional bowel after the meal will also prevent you from eating more.

10- Watch out for alcohol ...
Alcohol, tea and coffee do not meet the need for water, but urine causes water loss. Inside, drinking a glass of water next to each one can prevent loss.

11-Do not go to dinner in long summer conversations ...
Good and long summer days are taking longer to talk outdoors, causing more food to be eaten. Start by having a glass of water to eat early in the meal.
Ask the size of portions before ordering at the place you go and say a few items such as an appetizer appetizer.
If the main meals are too big, ask for two servings as a serving.
Instead of frying and sauces, choose grilled, boiled or baked. Make sure the meat is overcooked and unburned.

12-Spices make our food cacos ...
Bitter red pepper is an appetizer even though it helps to burn fat. Do not miss antioxidant spices such as thyme, mint, coriander, black pepper, cumin, mustard from your table.

Instead of lobsters or pies, choose bulgur and greens beside the kebab.

If you have rice, potatoes or frying on the main dining table, order boiled or grilled vegetables instead. If you have sauce, indicate that you prefer to be placed next to what you do not want to put on. If possible, either eat gravy or eat less.

13- Let the bread basket be far away!
Say that you do not want a basket of bread from the beginning.

14- Stay away from the buffet and dessert!
In the open buffet, take a small plate and fill your plate with vegetables to make sure you are satisfied with the low calorie. Try eating with a toothpick instead of a cutlery.

Stay away from dessert. If you eat, prefer milky ones instead of sorbet sweeties. Ask for a single serving for two or three people to share.

Remember that being late to dinner is faster and consumes more food.

Try to consume long open conversations with a slow dinner and chew 40 times each time. You will see that you can be satisfied by eating less.

Do not have snacks such as chips or cookies at home.

15-Snacks are good ...
Guests are served with small portions of uncooked and unsalted almonds, walnuts and nuts. While the fat is high, these rich in fiber help to lose weight and keep it full.

Cheese treats or consuming in very small particles to avoid exaggeration and using toothpicks to eat will work.

Tomatoes, cucumbers and carrots are good weight snacks.

It is more beneficial and satisfying to wash the fruits as quickly as possible, thoroughly washing and brushing them with their shells.

Watermelon contains plenty of water and fiber to relieve thirst, the white inner part of the shell contains a circulating immunostimulating amino acid, should not be discarded.

16-Not without exercising ...
For a healthy life, not only balanced and proper nutrition should take place in our lives as a lifestyle.

If exercise is done like a task, it will not be possible to bring it back. Biking, tennis, basketball, soccer, water polo, dancing, folklore, jungle trekking, mountain climbing, and so on. Friendship, fun and competitive sports are the driving forces.

At the same frequency and same type of exercise causes the body to become adaptive after a while and reduce the benefit of exercise. The exercise program must exercise different muscle groups with constant variability. Even the days and hours vary, which increases the benefits of exercise.

One should go down and walk before going to work, go shopping and go to the stairs instead of the elevator. Parked at the farthest point in the park and walked more.

Just before and after exercise, intake of carbohydrates (sugary celebrity food) stops fat burning. Instead, butter, yoghurt, kefir or a small snack of protein should be preferred.

Short intensive exercises, such as basketball, that have sudden acceleration and deceleration, are more fat burning and muscle-enhancing, and it is more useful to do this exercise 2-3 days per week instead of running long distances at constant speed.

If it is not possible to find time and place, it is necessary to produce solutions such as exercise bike or dance in front of a popular TV program.

It should not be forgotten that a 100 gram mother cookie, which is comfortable after intense exercise and not overdone, is equivalent to the calorie spent on the 1 hour basketball.

It should be cautious against ticks, mosquitoes, bee stings that do not sport long hours at very hot hours.

17- Have you been under stress?

Late at night, causing more food and weight gain, sleeping before midnight.

The wake-up time in the morning should not change more than half an hour in order not to interfere with the biological internal clock, the immune system should not be weakened, and should be taken in the same hour even if it is late.

Sleeping less than 6 hours and less than 9 hours can negatively affect the immune system, causing diseases.

Planning long vacations with friends and family Planning 2-3 day short trips in the quarry reduces stress and strengthens the immunity. It helps reduce the stress hormones that produce fat.

In the evening, too much alcohol intake causes early sleep, but at night it causes sleep to escape. Coffee intake causes the sleep timer to shift.

18-D Are you aware of the importance of vitamin?

There has been a big increase in research showing vitamin D benefits in the last year. Awareness has also increased. It is reported that besides bone formation, heart disease, arteriosclerosis, hypertension, multiple sclerosis (MS), goiter, depression, rheumatic, infections, immune diseases (influenza, tuberculosis) It is thought to be especially protective against many cancers. It is emphasized that the main source of sunlight is the sun, which is extremely inadequate to purchase with food, even though it is found in marine products, eggs and dairy products. Vitamin D, which we naturally produce by sunning, is different and more useful than oral supplements.

In summer, it is enough to sunbathe for 3-5 days a week for 10-20 minutes until the skin becomes pink. When the time has elapsed, if the vitamin D produced is at a sufficient level, the production stops and even the excess vitamins are starting to change. Therefore, it is necessary to continue sunbathing at regular intervals for a short period of time.