Fast and Healthy Ways to Lose Weight


You want to lose weight quickly and you want to achieve it in a healthy way. But how?

First of all, keep in mind that many experts say that losing weight gradually is the best way. We recommend that you stay away from diets and food supplements that promise to cause quick weight-loss. When you lose weight very fast, you will lose muscle, bone, and water first instead of fat, which may cause you to experience some health problems or decrease in your quality of life. It is best to base the weight loss process on changes you can make over time.

You may think that a strict diet and workout program that pushes the limits is a fast way. However, we would like to remind you once again that experts do not recommend this. Not much research has been done on the long-term effects that these types of diet programs have on your health. In any case, they won’t provide a long-term solution. It is better to have a meal plan that fits your lifestyle and that you can commit to over time. If you insist on getting faster results, you should definitely consult to a doctor or a specialized dietician to make sure you get the nutrients you need. In this case, our advice to you is to immediately throw away the diet plans and food supplements that you have received via the internet or other ways and consult a dietician or a doctor.

In order to lose weight in a healthy way in the long term, you can achieve your goal more easily than you think by considering the suggestions listed below. Firstly, aim to lose 1-2 kilos per week. But never turn this into a constitution. Always give your first priority to how you feel, and closely follow up changes in your body. Above all, keep in mind that this process will be easier with a high motivation. Stress or health problems are the most anticipated enemies that will     cause you to fail in this process. If necessary, reduce your target to 1-2 kilos per month.

Have a plan

The first rule to lose weight is to burn more calories than the calories of the food you eat and drink. Although it may seem like a simple rule, you either might have experienced that it wasn’t as easy as it seemed, or you will face the real case soon. When you start a diet plan where you reduce the calories you take, your body will perceive it as a matter of life and death. Your metabolism, which basically converts the calories you take into energy, will slow down as a vital precaution. As a result, your weight loss process will stop and your slow metabolism will stay away from several vitamins and minerals necessary for your body with the reduction of nutrients you take in with foods. While weight loss is generally fast in the first weeks of diet programs, the sudden weight-loss causes serious low motivation in people; also, physical fatigue and psychological effects caused by the lack of vitamins and minerals cause people to end their diet processes. So run your weight-loss process following a balanced program that doesn’t include too much calorie deficit.

How do you do that?

Reduce your portions. Switching from 5 spoons to 4 spoons will make huge differences. To do this, replace the serving plates and spoons you use at home with smaller ones. Calculate how many calories are in the foods and portions you take. Read their labels to find out how many calories the foods contain. You will be shocked when you see how many calories pre-made sauces and processed foods have. 2 spoons of pomegranate syrup added to 1 plate of salad will double the amount of calories of that plate. Long story short, try to keep the calorie intake below your daily calorie needs.

Drink more water, choose foods that are useful to you, such as vegetables, fruits, whole grains, and lean protein. Thus, you go on having good nutrition.

It is a good idea to consult to a dietician if you believe that you cannot regularly follow what we have mentioned above. They will create a meal schedule and plan that suits you and your needs.

Get Support

Many apps can help you track the amount of calories you take daily. You can use your smartphone to keep up with your program, since, most probably, you always have it with you. Or keep a food log where you write what and when you eat. This way, if you cannot achieve your target weight-loss as a result of your program you can look at this log and create your next program accordingly.

You’ll also want to have people with you to help keep you motivated and cheer you up. Therefore, ask your family and friends to support your efforts to lose weight. Also, talk to someone you know who is losing weight in a healthy way. Their advice will motivate you.

Follow up your progress and your body, take advantage of technology. To keep your motivation high in the process, follow up your progress closely by making use of the technological opportunities around you. Besides your weight, follow up data such as your Body Fat Percentage, Muscle Percentage, waist and hip measures, visceral fat percentage by comparing them over time. These data will help you steer your diet and sports program. We suggest you take a look at our article below about this subject.

Get to know yourself

At the most basic level, food is fuel. It gives you the energy to do things. But very few people eat only for this reason. At every social event, that’s where most of us resort to when we have a hard day. You need to know the food and situations that drive your urge to eat even when you’re not really hungry, and have a plan for those moments.

The first step is to find out what your triggers are. Do you have stress, anger, anxiety or depression in a certain part of your life? Or is eating a reward for you when something good happens? Then, try to recognize these feeling when they arise and have a plan ready to do something else instead of eating. For example, you can walk for a little bit or send a text message to a friend, it will be useful to spend some time on social media, unless you have friends who post their meals and dinner plates.

Take some food types out of your life while giving more room to others.

You don’t have to be vegan, take gluten-free food, or quit any food group to lose weight. However, it will not be a bad idea to stay away from foods that have a load of calories that do not benefit you throughout your life.

Limit the excess sugar in your life. The sugar in crackers, cookies, sweetened beverages, and other products often have many calories, however, their nutrient contents are very little. Aim to consume less than 10% of your daily calories on these additional sugars. Do not consider the amount of sugar you get from natural fruits in this calculation.

Be selective about carbohydrates. You can decide which ones to eat and how much to eat. Choose foods with a low Glycemic Index (for example, asparagus has a lower Glycemic Index than potatoes) or those with less carbohydrates per serving than others. Whole grains are a better choice than processed foods since these processes remove essential nutrients such as fiber, iron, and vitamin B.

Add protein to your meals. It is a food group that will both suppress your feeling of hunger and let you enjoy eating if you like it. It will also help you protect your muscles. Lean meat, poultry, fish, and dairy products can be preferred. Also, you can meet this need from vegan sources such as nuts, beans, and soy.

Alternative protein sources

In Turkish cuisine, sufficient protein intake from various sources is provided in almost every region. So it can already be found in your diet, but the protein in your diet may be from weaker and unhealthy sources (fatty red meat, processed foods, etc.). So first choose to go for healthy protein sources. Remember that your protein requirement depends on your age, gender, and how active you are.

Prefer good fats. A small amount of fat can help you feel good and fit during the diet process. The best options are fish, nuts, seeds, and olive oil. These are foods with polyunsaturated or monounsaturated fat groups that are particularly beneficial for our health.

Prefer fibre rich foods. You can get fiber from vegetables, whole grains, and fruits. The best sources are artichoke, green peas, broccoli, lentils, and lima beans. When it comes to the fruits, raspberries lead the list.

Eat more frequently. You can avoid the hunger effect by eating 5-6 meals a day. You can divide your calories equally into all these mini meals or make some larger than others. This frequent eating habit will also help speed up your metabolism by keeping your digestive system constantly active.

Pay attention to what you drink. An easy way to lose weight fast is to cut liquid calories such as soda, juice and alcohol. Replace them with zero-calorie drinks such as lemon juice, unsweetened tea or black coffee. Diet drinks will save calories compared to sugary drinks. But if you consider them like a meal, you will deprive your body of food sources and make your diet difficult.

Work out Of course, one of the indispensable elements of a healthy life is to exercise regularly. But working out should definitely not be regarded as an instrument to lose weight. Of course, regular exercise speeds up your metabolism and indirectly helps you lose weight by burning fat. But this is just one of the benefits of working out. We strongly recommend that you exercise in every stage of your life. In our article, we want to warn you about the workout program that you will perform in the process of losing weight. As we mentioned at the beginning, your first priority should be how you feel. In this process, a heavy workout program can decrease your motivation by increasing your fatigue. In addition, during the diet, your body’s self-repair period will be longer after working out. Therefore, we advise you should do follow a workout program under the supervision of a professional trainer during the weight loss process. For this, you can subscribe to a gym with experienced trainers in your area. These trainers will direct you to the necessary sports equipment and programs according to your age, gender, and health status.

Other Blogs
How Can You Determine the Ideal Fat Ratio for Your Body?

How Can You Determine the Ideal Fat Ratio for Your Body?

blog-body.jpgAlthough the formulas for determining your ideal fat ratio are still controversial in the medical and fitness world, we share the two most commonly used measurement parameters below to get an average figure:
The table below is the most commonly used formula to determine the ideal body fat ratio in the world. When determining this ratio, remember that every body is different from each other and their needs should be determined accordingly. Factors such as hormonal factors, the geography you live in and gender can be determinants of your body fat ratio. For example, women need more fat cells than men to produce eggs.

Fat rate men Women
Max Rate 2-5% 10-13%
Athletic 6-13% 14-20%
Fit 14-17% 21-24%
Average 18-24% 25-31%
Obese 25%+ 32%+


The parameter specified as “Maximum Ratio” indicates the minimum amount of fat required for physical and mental health. This issue is still controversial among physiologists. Regardless, keep in mind that your body needs a certain amount of fat to maintain a healthy existence. Having a fat body causes all kinds of aesthetic and physical problems, and a zero fat body means an unhealthy body.

A good diet alone or regular exercise alone is not the way to be healthy. Remember that the important thing is to know your body very well and maintain a balanced lifestyle according to its needs.

For example, your age, as well as your gender, has an impact on your body's needs. While exercising, be sure to consult your doctor's recommendations and alternative methods to have information about your body.

Table 2 (Jackson & Pollock Standard):

Another very common body fat ratio table in the world is the following. Contrary to the above, this table also takes into account the age factor when determining body fat percentage.

Age men Women
20 8.5% 17.7%
25 10.5% 18.4%
30 12.7% 19.3%
35 13.7% 21.5%
40 15.3% 22.2%
45 16.4% 22.9%
50 18.9% 25.2%
55 20.9% 26.3%


As we get older, we need more body fat as our body and skin strength will decrease. Moreover, with age, the body's tendency to get fat also increases for this reason.

Another important point about body fats is whether they are evenly distributed in our body. Skin lubrication and organ lubrication are different from each other, and their dangers vary in line with this difference.

Body fat measurement methods such as Digime3D are the devices you should choose as they show you the other needs of your body and reveal your body fat distribution much more precisely and precisely than other methods.

Learn more
How to get your gym ready for 2018

How to get your gym ready for 2018

2 (1).jpg

It’s no secret that January is the peak time for new gym memberships, so it’s time to act if you want your gym to be ready. The top 2 New Year’s resolutions are exercising more and losing weight, and despite the economy stalling in some areas, the fitness market is booming (we’re talking a 44% year-on-year increase in gym membership spending).

But there is plenty of competition for that spending, so how can you put yourself in the best position to capitalise on the surge of January interest? I think there are 2 questions you need to ask yourself in the run-up to the most important time of year for gym owners and managers. Here they are:

1. Why do people choose you over your competitors?

This is about what makes you stand out from the gym down the road, and it isn’t all about price – it’s about what you offer in terms of the latest fitness trends and expected standard equipment, and what support you offer members to achieve their goals.

It’s also important to get up to speed on technology. For example, people now use a range of wearables to monitor their workouts. It’s a crucial part of today’s gym culture, and if your machines integrate with their tech, you’re on to a winner.

lso new 3D body scanning technology can become another weapon in the gym manager’s arsenal. How? By revolutionizing the initial consultation and sign up phase for new members. Offering a free consultation, gyms now have the ability to do one of two things once a potential new member walks through their doors:

  • Immediately build a report with them
  • Establish a standard for benchmarking and results that speaks to the training staff’s ability to work with clients to deliver custom tailored workout routines that keep members coming back.

2. How will you retain existing members (as well as attract new ones)?

Variety is crucial to helping long-term gym members stay motivated, and new gym equipment helps create a buzz around the place while also impressing new visitors.

However, your new equipment has to fit with how they want to work out – so why not do a quick survey to see what would most interest them? You also need to consider available space and how your new purchases will fit with existing kit.

You need to place an order for gym equipment soon if you want it operational by January. After all, standard delivery times are 6 to 8 weeks.

Time is short, though. Please don’t wait until the Christmas party season is in full swing and you’ve got a quiet few minutes while everyone else is out enjoying themselves. Make time in the next week or 2 to plan, research and work out how to finance the equipment you need. Then you’ll start January 2018 up to date, competitive and well-organised so that you can keep your current members engaged and attract plenty of new ones.

Key takeaways

  • Prepare for January now – given equipment delivery timescales, you need to get started to be ready for the New Year’s crowd
  • Research which gym equipment would best suit your current and prospective members (why not survey your regulars?)
  • Search for new technologies like wearables and 3D body scanning technology .
Learn more
What is the difference between your weight on the scale and your fat percentage?

What is the difference between your weight on the scale and your fat percentage?

3 (1).jpg

What is the difference between your weight on the scale and your fat percentage?

The weight figure appearing on the scale does not help us to reach any information about our fat percentage. A person who seems too thin may actually have a high body fat percentage. Although there are a wide variety of body fat percentage measurement techniques, we can take a look at the methods that should be followed in order to reach the final result.

1- How is the Body Mass Index Calculated?

The body mass index gives us information about the harmony between our height and weight. The most commonly used and known by almost everyone, BMI can be shown as one of the body fat percentage measurement techniques that we can trust the most. The body mass index is obtained by dividing the body weight by the square of the height. The following classification is used: The resulting value is considered different for women and men.

  • Values below 18, underweight,
  • Values below 25, normal weight,
  • Values between 25-30, overweight,
  • Values between 30-35, class I obesity,
  • Values between 35-45, class II obesity,
  • Values above 45, extreme obesity.

2- Waist Measurement

For a healthy future, the ideal waist measurement is 82 cm for women and 88.5 cm for men. While many health institutions worldwide take these values as the basis, it can be also said that the fat accumulation in the abdominal region triggers heart disease. Among the body fat percentage measurement techniques, the waist circumference measurement, which can be simply performed also at home, should be repeated regularly.

3- Thigh Gap

This measure, which is especially used among young girls, is valid when there is a gap between the two legs while standing. This gap also proves that the person is thin enough.

4- Abdominal Muscles

It can be said that a person with apparent abdominal muscles is sufficiently fit. Those who want to have tight abdominal muscles have to develop a serious exercise program, diet, and low-fat eating habits.

5- Waist-Hip Measurement

Body fat measurement techniques can be evaluated effectively by adding the hip measurement to the waist measurement. Women whose waist-to-hip ratio (WHR) is 0.8 and above are at a higher risk of developing certain heart diseases and diabetes in older age compared to others. Cholesterol and triglyceride ratios in the blood can also be shown as the two extremely significant values for a healthy body.

Learn more
What are Body Measurement Techniques?

What are Body Measurement Techniques?

4 (1).jpg

It is necessary to perform height and weight analysis and obtain the ideal weight according to these results to consider the body healthy. Today, body measurement techniques used to obtain this data involves various methods. These techniques measure the body fat, muscle, and water percentages in in detail.

Underwater Weighing Technique

Underwater weighing, which is one of the oldest body measurement techniques, is used to calculate the body fat percentage. In this technique determined based on the Archimedes’ laws, the person to be measured is weighed in a water tank, on a swing-like chair. In the meantime, the person is asked to exhale and discharge the air in his/her lungs. Thus, a much more accurate measurement will be ensured. The logic of this technique is that the body fats are heavier than water. In an underwater measurement, the person weighs less than he/she weighs outside. These values are compared with the weight measurements performed outside, and the fat percentage is determined by subtracting the first value from the latter. Underwater weighing is carried out only in large laboratories, by professional people, as it requires special devices.

Dexa Technique

Dexa technique is also among the body measurement techniques applied today. Besides calculating the body fats, this method also determines which parts of the body these fats are collected the most. An x-ray device is used for Dexa measurement. This device turns around the body, and it measures the amount of fat, muscle, and bone in the body. This process, which is completed in approximately 15-20 minutes, is quite widely used today. Dexa measurement devices are available in full-fledged hospitals.

Skinfold Calipers and Bioelectrical Measurement Techniques

As one of the body measurement techniques, the Skinfold Calipers method is usually known for its application to athletes. Accordingly, the amount of fat in different parts of the body is calculated in millimeters. These measurements are taken from at least three parts of the body.

The method called as Bioelectrical Analysis is one of the most effective body measurement techniques. In this method, while the electrical conductivity of the lean tissues are higher, adipose tissues do not have this conductivity. The electrodes connected to the person can make this measurement.

Learn more