Tips for getting rid of excess weight and toxins! Renew yourself in 7 steps

When we think of a new year, the first things that come to mind for many of us are new hopes, fresh starts, and, of course, taking action to achieve a healthy life and reach an ideal weight. Even if you may have overindulged on New Year's Eve, it is possible to renew your body and make a healthy start from the very first day of the new year!

Nutrition and Diet Specialist Evrim Demirel says, "It is enough to decide to embark on a new journey to both protect your health and reach your ideal weight. You may have experienced diets before that were unsustainable and ended in failure. However, do not let that get you down. By paying attention to some basic steps in the new year, it is possible to both improve your health and reach your ideal weight." The specialist doctor listed the steps to take for a healthy renewal this year and provided important warnings and recommendations.

ACQUIRE THE HABIT OF A HEALTHY BREAKFAST!

From the first day of 2025, make an effort to acquire the habit of eating breakfast. However, when you think of breakfast, do not think of foods containing simple carbohydrates like pastries, bagels, or savory pies!

There are healthy, satiating, and delicious alternatives free from white flour and sugar. For example, you can choose a protein-heavy breakfast prepared with 1-2 slices of whole grain, bran, rye, or whole wheat bread, 1-2 slices of cheese, a boiled egg or an omelet, and seasonal vegetables. Such a breakfast both ensures you make a healthy start to the day and helps you balance your body after a heavy meal.

WALK AT LEAST THREE DAYS A WEEK!

Scientific research reveals that a sedentary lifestyle is one of the greatest enemies of health. Moving is of great importance both for general health and for getting rid of excess weight. No matter how much you diet, if you do not have a regular exercise habit, it will not be possible to get rid of your excess weight in a healthy way by losing fat instead of muscle. Therefore, make sure to move during the day.

If you have a desk job, try to walk for at least 15 minutes after lunch during your break. Make it a habit to take a brisk walk for 45 minutes to 1 hour at least 3 days a week. Especially for those who work at a desk, short 15-minute walks after lunch will make a great contribution to your health.

INCLUDE LOW-ENERGY FOODS IN YOUR SNACKS

Include foods in your snacks that will keep you full but are also low in energy. By paying attention to the portion size, you can consume fruit, nuts, milk, yogurt, ayran, small sandwiches, and unlimited seasonal vegetables.

DO NOT NEGLECT VEGETABLES AT LUNCH

Make sure to include vegetables at lunch. Consuming a portion of low-fat vegetable dish, along with a salad and yogurt, and a thin slice of brown bread will be beneficial. In this way, you will have a balanced and light meal in terms of carbohydrates, protein, fat, fiber, vitamins, and minerals.

DO NOT SUPPRESS YOUR CRAVING FOR SWEETS!

Specialist Dr. Demirel says, "Do not suppress your craving for sweets by saying 'I am on a diet.' One of the important rules of a sustainable diet is not to limit yourself with very strict restrictions. Otherwise, as you lose weight after a while, it will be inevitable that you will deviate from the diet and regain the weight you lost with much more. Instead of staying away from sweets completely, try not to consume other carbohydrate-containing foods on the day you eat sweets. However, prefer milk-based and fruit-based desserts instead of syrupy and dough-based desserts, because syrupy desserts both strain the body and lead to fat accumulation, which can cause weight gain."

DO NOT GO TO SOCIAL GATHERINGS ON AN EMPTY STOMACH

If you are invited to a meal at a social event outside in the evening, try not to go hungry. It will be beneficial to consume a light meal such as salad and yogurt beforehand. Because when you go hungry, it is possible that you may consume more food than necessary.

DRINK WATER EVERY DAY WITHOUT FAIL

Make it a habit to start the day by drinking 1-2 glasses of water. A decrease in the feeling of thirst during the winter months can prevent our body from getting enough water. However, aside from the countless benefits of water for health, it is also one of our greatest supporters in getting rid of excess weight.

You can calculate your daily water requirement by multiplying your weight by 30 ml. For example, if you weigh 70 kg, you should consume 70 x 30 = 2100 ml (approximately 2 liters) of water.

5 SPECIAL RECOMMENDATIONS FOR THE FIRST DAY OF THE NEW YEAR!

Start the day with 1-2 glasses of water. Do not skip breakfast. A light and balanced breakfast consisting of white cheese, cucumber, walnuts/almonds, an omelet/boiled egg, and greens—free from pastries and fat—will both increase your satiety period and keep your body fit.

For lunch and dinner, you can consume vegetable dishes prepared with a little olive oil or salads with unsauced ingredients (cheese, chicken, meat, fish, etc.).

Pay attention to the amount of vegetables and fruit you consume.

Drink 2-2.5 liters of water throughout the day.

No matter how tired you feel on the first day of the new year, make sure to walk for 45 minutes to 1 hour during the day to ensure energy balance after the varied and heavy meals of the previous day.