Really fit people do to stay in shape:

[Leila]

What should we do to stay in shape, what should we pay attention to?
1- Set realistic goals for yourself this summer. Your most important goalshould be to be healthy and fit . 2- You must be very mobile. Measure your motion capacity using a step gauge. The target should be at least 10 thousand steps. 3- Waist circumference measurement is very important. It should be 88 cm for women and 102 cm for men. 4- Do not forget the importance of breakfast in the morning. It is the first condition of feeling hungry and being fit for the day. 5- Without water there is no life. Make sure your body needs daily water. 6- Do not confuse hunger and thirst. When you feel hungry, drink a large glass of water and check yourself.





7- Do not skip meals. Reducing the number of meals increases the body's ability to store fat and reduces the calorie burning rate. So it's hard to stay in form.
8. Stop and think when you feel that you need to eat a lot. Do you really need physical eating; or is it emotional?
9- When you eat your meal, ask yourself a few seconds and say, "In fact, how long do I still have to continue?"
10- Try to get carbs, protein and oil balanced at your meals. Try to keep the basic foods at your desk.
11- Take advantage of the food by braking your appetite. For example; Cereals: Especially oatmeal and rye. Proteins: Especially fish, eggs and yoghurt. Oil seeds: First, almonds and nuts. Vegetables and fruits: Especially broccoli, cabbage, apples, strawberries, avocados, cherries and all raw vegetables.
12- Use intermediate meals to speed up your metabolism, take advantage of green tea and bahar.
13 - It is important that you chew foods for a long time to stay in shape . It satisfies both the sensation of taste of your brain and the perception of toughness early. So you end up eating faster with a feeling of saturation.
14- Many colors and diversity in your meals cause me to eat less food because I have developed a feeling of satisfaction.
15- Be careful with light-diet products! What amount you consume is very important.
16- Use fresh vegetables and fruits in your season, and have one of these options at your disposal every day.
17- Stop eating fast-food and fast food to stay in shape.
18- For those who are very appetite, it is best to start with low-fat soup and salad for dinner.
19- Absolutely reduce the salt.
Keep the diary log if necessary. Writing and reading your jokes gives you awareness.
21- While eating outside, do not be influenced by someone else's choice and do not snack outside the food you choose.
22 - Do not forget that there is a chance to say "I do not want the side dish of rice or fried potatoes".
23- It is always important to eat "right" rather than "little". This is also important for healthy eating . The right and rational choices keep you more satisfied, make you happier and healthier.
24- Do not punish yourself for your wrongdoings and stop your diet . Every step you make is very important.
25- You can find new struggles to cope with stress . Remember, you can not eliminate stress by eating food.