Many diets, supplements and meal replacement plans claim to provide rapid weight loss, but scientific evidence is lacking. However, there are some science-backed strategies that work for weight control.
1. Try intermittent fasting
Intermittent fasting (IF) is a way of eating that involves regular short-term fasting and eating smaller meals throughout the day. Several studies have shown that short-term intermittent fasting lasting up to 24 weeks leads to weight loss in overweight people. The most common methods of intermittent fasting are: Alternative Fasting Day Reliable Source A reliable source PubMed Central, A respected database from the National Institutes of Health Go to the source (ADF): Fast every other day and normal diet on fasting days. The modified version means that only 25-30% of the body's energy needs are eaten on fasting day. Diet 5:2 : Fast 2/7 days. On fasting days, eat 500 to 600 calories. The 16/8 Method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around 12pm to 8pm. A study using this method found that eating on a time-restricted basis led to participants consuming fewer calories and losing weight. On non-fasting days, it is best to follow a healthy diet and avoid overeating.
2. Monitoring diet and exercise
If someone wants to lose weight, they need to be aware of what they eat and drink every day. The most effective way to do this is to record these items in either a journal or an online food tracker. Researchers estimate that 3.7 billion health apps will be downloaded in 2017 by the end of the year. Research Trusted Source suggests that tracking your diet, exercise and weight loss progress along the way can be an effective way to control your weight. One study found that regular physical activity helped with weight loss. Meanwhile, a review study found a positive correlation between weight loss and frequency of diet and exercise monitoring. Even a device as simple as a pedometer can be a useful tool in weight loss.
3. Conscious eating
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can help people enjoy the foods they eat and maintain a healthy weight. Because most people lead busy lives, they often eat quickly while running, in the car, working at a desk, or watching TV. As a result, many people are hardly aware of the foods they eat. Mindful eating techniques include: When sitting down to eat, preferably at the table: pay attention to the food and enjoy the experience. Avoid distractions while eating: Don't turn on the TV, laptop or phone. Eat slowly: Take time to chew and savor your food. This technique helps with weight loss because it gives the human brain enough time to recognize signs of fullness, which can help prevent overeating. Making thoughtful food choices: Choose foods that are packed with nutritious nutrients and will keep you full for hours instead of minutes.
4. Eat protein for breakfast
Protein can regulate appetite hormones and help people feel full. This is largely due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormones peptide, GLP-1 and cholecystokinin. Studies in young adults have also shown that the hormonal effects of eating a high-protein breakfast can last for several hours. Eggs, oats, nut and seed butters, quinoa porridge, sardines and chia pudding are good choices for a protein-rich breakfast.
5. Reduce sugar and refined carbohydrates
The Western diet contains more and more added sugars, which have a clear link to obesity, even though sugar is found in drinks, not food. Refined carbohydrates are highly processed foods that no longer contain fiber or other nutrients. These include white rice, bread and pasta. These foods are quickly digested and quickly converted into glucose. Excess glucose enters the blood and provokes the hormone insulin, which promotes fat deposition in adipose tissue. It promotes weight. If possible, people should switch from processed and sugary foods to healthier alternatives. Good food exchanges are e.g. whole grain rice, bread and pasta instead of the white version fruits, nuts and seeds instead of a lot of sugar herbal tea and fruit water instead of high sugar soft drinks smoothies with water or milk instead of fruit juice
6. Eat lots of fiber
Fiber describes plant carbohydrates that, unlike sugar and starch, cannot be digested in the small intestine. Adding plenty of fiber to your diet can increase satiety, which can lead to weight loss. Foods high in fiber include: whole grain breakfast cereals, whole grain pasta, whole grain bread, oats, barley and rye fruits and vegetables peas, beans and vegetables nuts and seeds
7. Balances intestinal bacteria
One emerging area of research focuses on the role of gut bacteria in weight management. The human gut contains a large number and variety of microorganisms, including approximately 37 trillion bacteria. Each person has different types and amounts of bacteria in their gut. Some types can increase a person's food energy intake, leading to fat storage and weight gain. Certain foods can increase the amount of good bacteria in your gut, including: A wide variety of plants: Increasing the amount of fruits, vegetables and whole grains in the diet increases the absorption of fiber and the diversity of intestinal bacteria. People should aim to ensure that vegetables and other plant-based foods make up 75 percent of their diet. Fermented foods: They increase the activity of good bacteria and prevent the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh and miss contain good amounts of probiotics, which help increase the number of good bacteria. Kimchi has been extensively studied by scientists, and research results suggest that it has anti-obesity effects. Also, studies have shown that kefir can contribute to weight loss in overweight women. Prebiotic foods: These stimulate the growth and activity of certain good bacteria that help with weight management. Prebiotic fiber is found in many fruits and vegetables, especially chicory, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also found in grains such as oats and barley.
8. Good sleep
Many studies have shown that sleeping less than 5 to 6 hours a night is associated with an increased incidence of obesity. There are several reasons behind this. Research shows that insufficient or poor quality sleep slows down the process by which the body converts calories into energy, called metabolism. If the metabolism is weaker, the body can store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also promote fat storage. How long someone sleeps also affects the regulation of appetite-regulating hormones leptin and ghrelin. Leptin sends satiety signals to the brain.
9. Managing stress levels
Stress triggers the release of hormones such as adrenaline and cortisol, which initially suppress appetite as part of the body's fight-or-flight response. But when people are under constant stress, cortisol can stay in the bloodstream longer, which increases their appetite and can cause them to eat more. Cortisol signals the need to supplement the body's food reserves with the main fuel source, i.e. carbohydrates. Insulin then transports sugar from carbohydrates from the blood to the muscles and brain. If a person does not use this sugar in fight or flight, the body stores it as fat. The researchers found that implementation of an 8-week stress management intervention program resulted in significant reductions in body mass index (BMI) in overweight or obese children and adolescents. Some stress management techniques include: yoga, meditation or tai chi, breathing and relaxation techniques, spending time outside, such as walking or gardening
How can I lose weight?
Obese people have a higher risk of various health problems. This is why many people want to lose weight. Ways to lose weight can include changing your diet, exercising, using supplements, and setting realistic goals.
People gain weight when they consume more energy than they use, so reducing calories or energy may also help. However, other factors such as genetic factors, metabolism, hormones, type of food eaten, body type and lifestyle also play a role.
Why lose weight?
There are many reasons to lose weight: Appearance: Some people may feel that losing weight makes them look more attractive, fitter, or healthier. Self-confidence and body image: Some people who are overweight or obese may feel uncomfortable with their appearance. General health: Maintaining an appropriate weight can help improve overall health and prevent diseases such as type 2 diabetes. Special conditions: For example, symptoms of sleep apnea or type 2 diabetes may improve or disappear when a person loses excess weight. Fitness: A weight loss program that includes exercise can leave a person feeling better, with more energy and stamina. Sports competition: In some sports, such as boxing, a person may try to control their weight in order to stay in their current weight class. Fertility: Fertility treatment appears to be more effective in women with obesity and polycystic ovary syndrome (PCOS) if they lose weight before treatment.
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