There are several diets, pills, and meal replacement program that promise quick weight loss, but the majority of them are unsupported by science. However, there are several tactics with scientific support that really do help with weight management.
These tactics include working out, monitoring caloric intake, intermittent fasting, and lowering the intake of carbohydrates consumed.
In this post, we’ll look at few of the efficient weight-loss strategies supported by scientific research.
Intermittent fasting (IF) is a Lifestyle choice where you don’t eat for a specific period of time each day or week. It involves taking regular, brief fasts and eating more often throughout the day.
Numerous studies a have found that short-term intermittent fasting, which can last up to 24 weeks, helps overweight people lose weight.
The following are some of the most popular techniques for intermittent fasting:
Alternate-Day Fasting. In this type of IF you eat a normal diet one day and either completely fast or have a small meal (less than 500 calories) the next day.
5:2 Fasting. This type of IF involves eating a normal diet for five days and fast for 2 days every week.
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 noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.
Eating protein for breakfast
In order to make people feel satisfied, protein can control appetite hormones. Ghrelin, a hunger hormone, has decreased while peptide YY, GLP-1, and cholecystokinin, a satiety hormone, have increased.
The hormonal effects of having a high-protein breakfast can last for several hours, according to research on young adults.
Excellent options for a high-protein breakfast eggs, nut, oats and quinoa porridge, sardines, and chia seed pudding.
Limiting consumption of sugar and processed carbs
Increased consumption of added sugars in the Western diet is clearly linked to obesity, even when the sugar is found in beverages rather than food.
Foods that have undergone extensive processing to remove fibre and other nutrients are considered refined carbs. White rice, bread, and spaghetti are a few examples. These foods digest quickly and turn into glucose quickly.
Extra glucose in the blood causes the hormone insulin to be released, which encourages adipose tissue to store fat. The result is weight gain.
People should substitute more healthier options for processed and sugary foods wherever possible. Few of the good substitutes consist of:
- Replace white rice, bread, and pasta with whole-grain varieties.
- Instead of high-sugar snacks, choose fruit, nuts, and seeds.
- smoothies with milk or water instead of fruit juice, herbal teas, and fruit-infused water in place of high-sugar beverages
Maintaining a Diet and Exercise Log
A person should be conscious of what they consume daily if they wish to reduce weight. The most efficient method to do this is to keep track of everything they eat, either in a journal or an online food diary.
By the end of the year, 3.7 billion health app downloads were predicted by researchers in 2017. Apps for diet, exercise, and weight loss were among the most widely used of these. This makes sense given that tracking weight loss and physical activity progress while on the go can be a useful tool for managing weight.
Many researches supports that measuring your physical activity regularly can aid in weight loss. In the meantime, a review study discovered a link between regular exercise and meal journaling and weight loss. Even something as basic as a pedometer can be helpful for losing weight.
People who practise mindful eating are conscious of when, where, and how they eat. People that engage in this behaviour may be able to maintain a healthy weight while also enjoying their cuisine.
Due to their hectic schedules, the majority of individuals frequently eat rapidly while driving, working at their desks, or watching TV. As a result, many people consume with little awareness of what they are doing.
The following are methods for mindful eating:
- Eating in a seated position, ideally at a table
- Distraction-free dining: Don’t use your phone, laptop, or TV while you’re eating
- Eat it slowly so you have time to chew it and enjoy it. This method aids in weight loss because it allows the brain time to register feelings of fullness, which can help people avoid overeating.
- Choosing foods carefully: Choose foods that will satisfy you for hours rather than minutes and that are rich in nutritional nutrients.
Having a restful night’s sleep
Numerous studies have demonstrated that having fewer than 5 to 6 hours of sleep per night is linked to an increase in the prevalence of obesity. Insufficient or poor-quality sleep may impede metabolism, the body’s process of converting calories into energy. Unused energy may be stored as fat by the body when metabolism is less efficient. Additionally, insufficient sleep can lead to a rise in the hormones cortisol and insulin, both of which promote the storage of fat.
The regulation of the hormones leptin and ghrelin, which control hunger, is also influenced by how much sleep a person gets. Leptin notifies the brain when it is full.
As part of the body’s fight-or-flight reaction, stress causes the release of hormones like adrenaline and cortisol, which at first suppress hunger. However, chronic stress can cause cortisol to stay in the system for a longer period of time, increasing hunger and possibly causing people to eat more. Cortisol alerts the body that it needs to replenish its nutritional reserves with carbohydrates, which are its preferred fuel source.
After that, insulin delivers the blood’s sugar from carbohydrates to the muscles and brain. The body will retain this sugar as fat if it is not used during a person’s fight or flight response.
The body mass index (BMI) of children and adolescents who are overweight or obese significantly decreased after the implementation of an 8-week stress-management intervention program.
Among the techniques for reducing stress are:
- Breathing exercises and relaxation methods such as yoga, meditation, or tai chi
- Spending time in the fresh air, such as walking or gardening
It is crucial to keep in mind that there are no quick remedies for losing weight. Eating a balanced, nutritious diet is the greatest method to achieve and keep a healthy weight. This should consist of 10 portions of fruits and vegetables, whole grains, and high-quality protein. Exercise for at least 30 minutes each day is also advantageous and will go a long way in enhancing the quality and longevity of your life.