Sustainable habits take center stage for a fit and healthy start to autumn

During the summer months, nutrition and activity routines can change due to vacations, long dinners, schedules shifting to late hours, and increased snack consumption. For those who want to start autumn more energetically and balanced, experts emphasize sustainable habits rather than rapid weight loss goals.

Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Sıla Bilgili Tokgöz stated that entering autumn fit does not mean creating a “miracle” in a few weeks, and drew attention to the importance of small but permanent changes to be made in daily life.

With vacations, long dinners, ice creams, desserts, and irregular routines, our lifestyle has relaxed a bit throughout the summer. But as we bid farewell to summer, it is enough to rebalance our lifestyle to enter autumn fit, energetic, and feeling good.

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According to Tokgöz, the first step is to reorganize the meal times that changed throughout the summer. It is necessary to include protein, vegetables, and quality carbohydrates in every meal; and to create an applicable nutrition plan instead of overly restrictive diets. In addition to protein sources such as eggs, chicken, and fish, complex carbohydrates such as vegetables, bulgur, whole-grain bread, and oats can help you stay full for longer.

Water consumption is also among the topics that should not be neglected during this period. Starting the day with a glass of water and drinking enough water throughout the day can help prevent dehydration from being confused with hunger, thereby reducing unnecessary snacking.

Making movement a natural part of daily life is also among the recommendations. Taking regular walks, using stairs, and taking short movement breaks during long periods of sitting stand out as small but effective steps. Adding strength training a few days a week can help maintain muscle mass.

Experts state that the sleep schedule, which shifted to late hours in the summer, should also be recovered. Insufficient sleep can make appetite control difficult during the day and increase the tendency toward high-calorie foods. Therefore, sleep patterns are just as important as nutrition and exercise.

Instead of completely banning desserts, ice cream, and processed snacks, reducing the frequency of consumption and portion sizes is seen as a more sustainable approach. While turning to more vegetables, fruits, nuts, and nutrient-dense options, it is also necessary not to overdo it with these foods.

Instead of saying “I will lose a lot of weight in a month,” set achievable goals such as “I will move every day” or “I will eat lighter in the evenings.” Small and applicable steps are the foundation of permanent results.

Tokgöz also emphasizes that one should not focus solely on the number on the scale during the weight loss process. Along with regular nutrition and movement, changes in body fat percentage, improvements in body composition, and increased physical capacity are also considered indicators of healthy progress.