Weight loss methods backed by scientific researchô include:
1. Try Intermittent Fasting
Intermittent fasting (IF) is an eating pattern that includes regular short periods of fasting and eating short meals for a longer period of time throughout the day. Several reputable studies have shown that short-term intermittent fasting lasting up to 24 weeks leads to weight loss in overweight people.
Some of the more common intermittent fasting methods include the following:
Alternate Day Fasting (ADF):
You fast every other day and eat normally on the days you are not fasting.
The modified variant provides for taking in only 25 to 30 percent of the body’s energy requirements on fasting days.
The 5:2 Diet: Fast 2 days out of 7. Eat 500-600 calories on fasting days.
The 16/8 method: Fasting for 16 hours and only eating in an 8-hour window. For most people, the 8-hour window would be between 12:00 p.m. and 6:00 p.m. m. and 20:00 m.
meters.A study of this method found that eating for a limited period of time caused participants to eat fewer calories and lose weight. On fasting days it is best to adopt healthy eating habits and avoid overeating.
2. Tracking your diet and exercise
If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weightTrusted Source.
One studyTrusted Source found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review studyTrusted Source found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.
3. Eating mindfully
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weightTrusted Source.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.
Techniques for mindful eating include:
Sitting down to eat, preferably at a table:
Pay attention to the food and enjoy the experience.
Avoiding distractions while eating.
Do not turn on the TV, or a laptop or phone.
Take time to chew and savor the food.
This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
4. Eating protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.
ResearchTrusted Source on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
5. Reduce Sugar and Refined Carbohydrates
The western diet is increasingly high in added sugar and this has clear links to obesity, although sugar is found in beverages rather than food. Refined carbohydrates are highly processed foods that lack fiber and other nutrients. This includes white rice, bread and pasta. These foods are quick to digest and are quickly converted to glucose.Excess glucose gets into the blood and activates the hormone insulin, which promotes fat storage in adipose tissue. This contributes to weight gain. Whenever possible, people should switch from processed and sugary foods to healthier alternatives. Good food substitutes include: , brown rice, bread, and pasta instead of white varieties , fruits, nuts, and seeds instead of high-sugar snacks , herbal teas and fruit-infused water instead of high-sugar plasticizers , drink shakes with water or milk instead of fruit juice
6. Eat a high-fiber diet Fiber is a plant-based carbohydrate that, unlike sugar and starch, cannot be digested in the small intestine. Including lots of fiber in your diet can increase feelings of fullness, which can lead to weight loss. High-fiber foods include: Whole grain breakfast cereals, whole wheat pasta, whole wheat bread, oatmeal, barley, and rye Fruits and vegetables Peas, beans, and legumes Nuts and seeds.
7. Balance of Gut Bacteria An emerging Research area focuses on the role of gut bacteria in weight control.
The human gut is home to a large number and variety of microorganisms, including around 37 trillion bacteria.
Everyone has different types and numbers of bacteria in their gut. Some species can increase the amount of energy a person gets from food, leading to fat storage and weight gain. Some foods can increase the number of good bacteria in your gut, including: A wide variety of plants: Increasing the amount of fruits, vegetables, and grains in your diet results in a greater intake of fiber and a more diverse gut bacteria. People should try to ensure that vegetables and other plant-based foods make up 75 percent of their meal.Fermented foods: These improve the functioning of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso contain good amounts of probiotics, which help proliferate good bacteria. Researchers have studied kimchi extensively, and the study results suggest that it has an anti-obesity effect. Similarly, studies have shown that kefir can aid in weight loss in overweight women. Prebiotic Foods: Stimulate the growth and activity of some of the good bacteria that contribute to weight control.Prebiotic fiber is found in many fruits and vegetables, especially chicory root, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also found in grains such as oats and barley.
8. Get a good night’s sleep
Numerous studies have shown that sleeping less than 5 to 6 hours a night is associated with a higher incidence of obesity. There are mutliple reasons for this. The research suggests the reliable source that insufficient or poor quality sleep slows down the process by which the body converts calories into energy called metabolism. When metabolism is less efficient, the body can store unused energy as fat.In addition, poor sleep can increase insulin and cortisol production, which also leads to fat storage. How long someone sleeps also affects the regulation of the hormones leptin and ghrelin, which control appetite. Leptin sends satiety signals to the brain.
9. Control Your Stress Levels Stress triggers
- the release of hormones like adrenaline and cortisol, which initially decrease appetite as part of the body’s fight or flight response.However, when people are under constant stress, cortisol can stay in the bloodstream longer, increasing their appetite and potentially causing them to eat more. Cortisol signals the need to replenish the body’s food stores from the preferred energy source, carbohydrates. Insulin then moves the carbohydrate sugar from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. researchers found that implementing an 8-week stress management intervention program resulted in a significant reduction in body mass index (BMI) in overweight or obese children and adolescents. Some stress management methods include: yoga, meditation, or tai chi breathing and relaxation techniques spending time outdoors, such as B. walking or gardening