Although there are endless replacement schemes, supplements, and meal plans claiming to ensure fast weight loss, most do not have scientific evidence. There are, however, some strategies supported by science that have an impact on weight management.
Science-backed ways to lose weight
Trying intermittent fasting
Intermittent fasting (if) is a consumption model that involves regular short-term fasts and consuming meals in a shorter period during the day.
Several studies indicated that short-term intermittent fasting, which represents a maximum of 24 weeks, leads to weight loss in overweight people.
Tracking your diet and exercise
If someone wants to lose weight, they should be aware of everything they eat and drink every day. The most effective way to do it is to house each article they consume in a newspaper or online food tracker.
The researchers estimated in 2017 that there would be 3.7 billion downloads of health applications by the end of the year. Among these, diet applications, physical activity, and weight loss were among the most popular. It is not without reason, as monitoring physical activity and progress in weight loss can be an effective way to handle the weight.
A study revealed that the constant follow-up of physical activity contributed to weight loss. In the meantime, a review study has found a positive correlation between weight loss and frequency of food consumption monitoring and exercise. Even an appliance as simple as a pedometer can be a useful weight-loss tool.
Maintain eating is a practice where people pay attention to the way they eat food. This practice can allow people to enjoy the food they eat and maintain a healthy weight.
As most people lead busy lives, they often tend to eat quickly in the race, in the car, working at their offices, and watching television. As a result, many people are barely aware of the food they ate.
Eating protein for breakfast.
Proteins can regulate appetite hormones to help people feel full. This is mainly due to decreased hormonal hunger ghèline and rising peptide yy, GLP-1, and cholecystokinin satiety hormones.
Searching young adults also demonstrated that the hormonal effects of eating a high protein breakfast could last several hours.
The right choices for a high protein breakfast include eggs, oats, nut butter, and seed butter, quinoa porridge, sardines, and chia seed pudding.
Cutting back on sugar and refined carbohydrates
The western regime is increasingly high in added sugars, and it has links defined towards obesity, even when the sugar occurs in drinks rather than in food.
Refined carbohydrates are positively transformed foods that do not contain more fiber and other nutrients. These include white rice, bread, and pasta.
These foods are fast to digest, and they are quickly converted to glucose.
The excess glucose enters the blood and causes hormonal insulin, which promotes fat storage in adipose tissue. This contributes to weight gain.
Eating plenty of fiber.
Food fiber describes herbal carbohydrates that it is impossible to digest in the small intestine, unlike sugar and starch. Including a lot of fiber in the diet can increase fullness, which potentially leads to weight loss.
Fiber-rich foods include:
- Whole breakfast cereals, whole-wheat pasta, whole grain bread, oats, barley, and rye
- Fruits and vegetables
- Peas, beans, and pulses
- Nuts and seeds
Balancing gut bacteria
An emerging research area focuses on the role of intestinal bacteria in weight management.
The human intestine has a large number and a variety of microorganisms, including about 37 bacteria trillion.
Each individual has different varieties and amounts of bacteria in their intestine. Some types can increase the amount of energy that the person harvests food, resulting in a grease deposit and weight gain.