Many diets, meal replacement plans, and supplements claim they can help you lose weight quickly. Science has demonstrated that certain strategies can help manage weight, even though they lack any scientific support.
These strategies include exercise, tracking calories, intermittent fasting, and reducing carbs in your diet.
We will be discussing nine methods for weight loss.
Science-backed methods to lose weight
These are scientifically supported methods of weight loss:
1. Intermittent fasting
Intermittent fasting is a way to eat that requires you to eat for a short time and then eat again later.
There have been several studies that proved that intermittent fasting for up to 24 hours can lead to weight loss in overweight people.
These are the most popular intermittent fasting methods:
- Alternate Day FastingTrusted Source: Fast every day, and eat as normal on the rest of the day. Modified versionTrusted Source: Fasting days are when you eat 25-30% of your body’s energy requirements.
- The 5 to 2 Diet: Fast for two days out of seven. On fasting days eat 500-600 calories.
- The 16/8 Method: Fast 16 hours and only eat within an 8-hour window. The 8-hour window is between noon and 8 p.m. For most people, this timeframe results in fewer calories and weight loss.
On non-fasting days, it is best to follow a healthy eating styleTrusted Source to avoid overeating.
2. Monitor your exercise and diet
A person who wants to lose weight should keep track of all the food and drinks they consume each day. This can be done by keeping a log of every food and drink they consume in a journal or online.
In 2017, researchers estimated that 3.7 million health apps would have been downloaded by the end 2017. These apps were the most downloaded . This is not surprising, since tracking weight loss and physical activity on the go can be a great way to manage weightTrusted Source.
One studyTrusted Source showed that weight loss can be achieved by consistent monitoring of your physical activity. A review by studyTrusted Source showed a positive correlation between weight reduction and regular exercise and food intake. Even a simple device like a pedometer could be useful in weight loss .
3. Mindful eating
Mindful eating refers to a practice that encourages people to pay more attention to what they eat and where it comes from. This practice can help people enjoy their food and keep a healthy weightTrusted Source
People are often busy and eat fast on the go, in the car, at work, or while watching TV. Many people don’t even realize what they are eating.
Mindful eating techniques include:
- Enjoy your meal, at least at a table.
- Avoid distractions while you eat: Don’t turn on the TV or your phone.
- Slow eating: Take your time and enjoy the food. This helps to lose weight because it allows the brain to recognize when they are full.
- Make thoughtful food choices: Select foods that are rich in nutrients and that last for hours, not minutes.
4. Eating protein for breakfast
To help people feel full, protein can control appetite hormones. 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 Studies on young adults have also shown that high-protein breakfasts can prolong the effects of hormones.
For a high-protein breakfast, eggs, oats and nut butters are good choices.
5. Reducing sugar and refined carbs
The Western diet is becoming more high in added sugars. This has clear links to obesityTrusted source, even though the sugar is found in beveragesTrusted source and not food.
Refined carbohydrate is a processed food that lacks fiber and other nutrients. These include white rice and bread as well as pasta.
These foods are easy to digest and convert to glucose quickly.
Excess glucose enters the blood and provokes the hormone extracts from food. This can lead to weight gain and fat deposition.
Certain foods may increase the amount of good bacteria in your gut.
- Wide variety of plants Increased fiber intake and more gut bacteria will lead to a greater diversity of foods and vegetables. It is important to ensure that 75 percent of your meals are made up of vegetables and other plant-based food.
- Fermented foods : These promote the growth of good bacteria and inhibit the growth of harmful bacteria. Probiotics are good for good bacteria. Good sources of probiotics include yogurt, miso, tempeh and kimchi. Study results from kimchi have shown that it is anti-obesity. Studies have also shown that Kefir can promote weight loss among overweight women.
- Prebiotic food: These foods stimulate some of the good bacteria needed to aid weight management. Many fruits and vegetables contain prebiotic fiber, including chicory root and artichoke. It can also be found in grains like oats, barley, and barley.
8. A good night’s rest
Numerous studies have shown an increase in obesity when you sleep less than 6 hours per night. Source: Trusted Source. This could be due to several factors.
Research suggestsTrusted source that poor quality or insufficient sleep can slow down metabolism, which is the body’s ability to convert calories into energy. The body can store unutilized energy as fat if its metabolism is not as efficient. Poor sleep can also increase insulin production and cortisolTrustedSource, which can lead to fat storage.
The regulation of appetite-controlling hormones ghrelin and leptin also depends on how long someone sleeps. Leptin signals the brain that you are full.
9. Managing your stress levels
Stress causes the release hormones like adrenaline and cortisol which in turn decrease appetite as part the body’s fight/flight response.
Cortisol can stay in the bloodstream longer if people are constantly stressed. This will increase their appetiteTrustedSource and possibly lead to more eating.
Cortisol is a sign that the body needs to replenish its nutritional stores using the preferred fuel source, carbohydrate.
Insulin transports sugar from carbohydrates from blood to muscles and brain. The body stores this sugar as fat if it is not used in fight or flight.
Researchers foundTrusted Source that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index.
Some methods of managing stress include:
- yoga, meditation, or tai chi
- breathing and relaxation techniques
- spending some time outdoors, for example walking or gardening
