Numerous meal replacement programs, diets, and supplements make promises of quick weight loss without supporting data from scientific studies. Nonetheless, there are certain scientifically supported tactics that influence weight control.
These tactics consist of working out, monitoring caloric intake, fasting on and off for short periods of time, and cutting back on carbs.
This article examines nine practical weight-loss strategies.
A pattern of eating called intermittent fasting (IF) entails periodic short-term fasts and eating meals during the day for shorter periods of time.
Numerous investigationsAccording to reliable sources, intermittent fasting for a maximum of 26 weeks can be just as successful in promoting weight loss as a regular low-calorie diet.
The following are some of the most popular techniques for intermittent fasting:
Fasting on alternate daysReliable Source (ADF): Eat a regular diet on days when you are not fasting and fast every other day. On fasting days, the modified version of Trusted Source recommends consuming only 25–30% of the body's energy requirements.
The 5:2 Diet calls for fasting two days per week. Eat between 500 and 600 calories when fasting.
The 16/8 approach calls for 16 hours of fasting and 8 hours of eating. The 8-hour timeframe would be roughly noon to 8 p.m. for most folks. According to a study on this approach, participants who ate during a restricted period of time consumed fewer calories and lost weight.
On days when you are not fasting, it is advisable to have a balanced eating schedule and refrain from overindulging.
2. Keeping a food and exercise record
If someone wants to lose weight, they should be aware of what they put in their body on a daily basis. One approach to do this is to enter these goods into a notebook or an online food tracker.
According to ResearchTrusted Source, adhering to a diet and exercise routine can aid in weight loss because it promotes behavior changes and increases motivation.
One study (Trusted Source) found that keeping a regular record of one's physical activity promoted weight loss. For example, a pedometer can be a useful weight-loss tool.
3. Mindful eating
Eating mindfully involves paying attention to the location and method of consumption. In addition to allowing people to enjoy their food, this approach may aid in the promotion of weight loss.
Due to their hectic schedules, most individuals frequently eat quickly while working at their desks, watching TV, or rushing through meals. Many people consequently hardly even notice what they are eating.
Among the mindful eating techniques are:
- Eat with pleasure and focus on the food when you settle down to eat, if possible at a table.
- Avoid being distracted during eating by never turning on a computer, phone, or television.
- Eating slowly: Allow food to settle and become more enjoyable. This method aids weight loss by preventing overeating and allowing the brain to recognize fullness.
- Choose nutrient-dense meals that keep you full for hours.
4. Consuming protein at meals
Protein helps people feel full by controlling hunger hormones. The primary cause of this is a decline in the hunger hormone ghrelin and an increase in the satiety hormones cholecystokinin, GLP-1, and peptide YY.
Sardines, quinoa porridge, eggs, oats, nut and seed butters, and chia seed pudding are all excellent options for a high-protein breakfast.
5. Reducing intake of processed carbs and sugar
Even when added sugar is found in beverages rather than food, the Western diet is becoming more and more high in added sugars, which is definitely linked to obesity (Trusted Source).
The bran and the germ, which comprise the majority of the grain's fiber and minerals, are removed from refined grains by processing. These consist of ordinary spaghetti, white bread, and white rice.
These foods digest quickly and quickly turn into glucose. When too much glucose enters the bloodstream, it triggers the insulin hormone, which encourages adipose tissue to store fat.
When possible, people should choose more nutrient-dense foods in place of highly processed and sugary ones. Suggested meal replacements include:
whole-grain rice, pasta, and bread rather than white varieties
Fruit, nuts, and seeds can be substituted for high-sugar snacks.
fruit and herbal teas-infused water in place of fizzy beverages and smoothies made of milk or water in place of fruit juice
6. Consuming a lot of fiber
Dietary fiber refers to plant-based carbohydrates that, in contrast to sugar and starch, cannot be broken down in the small intestine. Consuming a diet rich in fiber can enhance the sensation of fullness, which may result in weight loss.
Foods high in fiber include:
whole-wheat pasta, whole-grain bread, rye, barley, oats, whole-grain morning cereals, pulses, peas, beans, almonds, and seeds
7. Stabilizing the microbiota in the stomach
The influence of gut microbes on weight control is one newly-emerging field of study.
The kinds and quantities of bacteria in each person's stomach vary. Certain kinds could raise the body's energy absorption from food, which could result in weight growth and fat accumulation.
The following foods can help boost the amount of beneficial bacteria in the stomach:
A vast range of plants: Increasing the intake of fruits, vegetables, and grains in the diet will boost the absorption of fiber and diversify the gut flora. 75 percent of a person's meal should be made up of vegetables and other plant-based meals.
Prebiotic foods: They promote the development and activity of some beneficial bacteria that help with weight management. Many fruits and vegetables, particularly chicory root, artichokes, onions, garlic, asparagus, leeks, bananas, and avocados, contain prebiotic fiber. Additionally, crops like barley and oats contain it.
8. Getting a good night’s sleep
According to
Harvard, the School of Public Health, getting less than 5–6 hours of sleep per night has been linked to a higher incidence of obesity. This is due to a number of factors.
Studies indicate that inadequate or subpar sleep inhibits the body's metabolic function, which is responsible for converting food into energy. Unused energy may be stored by the body as fat when metabolism is less efficient. Furthermore, getting too little sleep can raise cortisol levels and encourage insulin resistance, all of which lead to fat storage.
The regulation of leptin and ghrelin, two hormones that control hunger, is also influenced by an individual's sleep duration. The brain receives signals of fullness from leptin.
9. Controlling your level of stress
Stress causes the body to release hormones like cortisol and adrenaline, which at first suppress hunger as a part of the fight-or-flight reaction. On the other hand, prolonged exposure to stress can cause cortisol to stay in the system, increasing hunger and perhaps resulting in overeating.
The hormone cortisol alerts the body when it needs to restock on carbohydrates, the body's primary fuel source.
Insulin then carries the blood's sugar from carbs to the brain and muscles. The body will retain this sugar as fat if it is not used by the person in a fight-or-flight response.
Blood sugar can enter the body's cells and supply energy thanks to insulin. The body will either store the sugar as fat or as glycogen, which is the stored form of glucose, if it is not used right away.
Researchers discovered that children and adolescents who were overweight or obese saw a significant decrease in their body mass index (BMI) when they were given an 8-week stress-management intervention program in addition to a low-calorie diet.
Among the techniques for reducing stress are:
breathing and relaxation exercises such as yoga, meditation, or tai chi
spending some time outside, gardening or going for a stroll
