While there are several diets, pills, and meal replacement programs that promise quick weight loss, the majority of them lack scientific proof. However, there are several scientifically supported weight-management techniques. Exercise, calorie tracking, intermittent fasting, and decreasing the amount of carbs in the diet are some of these techniques. In this post, we will look at nine efficient methods for losing weight.
Science-Backed Ways to Lose Weight
Weight loss methods supported by scientific research include:
Try intermittent fasting
Intermittent fasting (IF) is a type of eating pattern that involves fasting on a regular basis for a short amount of time and consuming meals over a shorter length of time during the day.
Several studies have found that short-term intermittent fasting (up to 24 weeks) results in weight reduction in overweight people. The following are the most prevalent intermittent fasting methods:
Alternate Day Fasting (ADF) is a tried and true method of fasting every other day and eating regularly on non-fasting days. On fasting days, the reduced form entails ingesting just 25-30% of the body’s energy demands.
Diet 5:2: Fast two days out of every seven. Eat 500-600 calories on fasting days.
The 16/8 technique entails fasting for 16 hours and eating for just 8 hours. The eight-hour timeframe for most individuals is from midday to 8 p.m. A research that used this approach discovered that eating for a short amount of time resulted in individuals ingesting less calories and losing weight.
On non-fasting days, it is essential to maintain a balanced eating pattern and avoid overeating.
Diet and exercise
If a person want to reduce weight, he must be conscious of everything he consumes on a daily basis. The most efficient method to accomplish this is to keep a journal or use an online meal tracker to note every item they ingest.
In 2017, researchers predicted that there will be 3.7 billion health app downloads by the end of the year. Diet, physical activity, and weight reduction applications were among the most popular of these. This is not without cause, as measuring physical activity and weight reduction progress while on the road may be an excellent approach of weight control.
One study discovered that measuring physical activity on a continuous basis aided in weight reduction. Meanwhile, a review research discovered a link between weight reduction and the regularity with which food consumption and activity were tracked. Even a basic gadget, such as a pedometer, may be an effective weight loss aid.
Conscious eating is a technique in which people pay attention to what they eat and where they eat it. This approach allows people to enjoy their meals while still maintaining a healthy weight.
Because most individuals have busy lifestyles, they frequently eat fast while jogging, driving, working at their desks, or watching TV. As a result, many individuals are unaware of the food they are consuming.
Mindful eating strategies include the following:
Take a seat, ideally at a table, and eat: Take your time with the meal and enjoy the experience.
Keep distractions to a minimum while eating: Turn off the TV, laptop, and phone.
Eat slowly: Take your time chewing and tasting your food. This approach aids with weight reduction by giving a person’s brain ample time to identify fullness signals, which may assist prevent overeating.
Make Informed Food Selections: Choose foods that are high in nutrients and that will keep you satisfied for hours rather than minutes.
Eat protein for breakfast
Protein can help individuals feel full by regulating appetite hormones. This is mostly due to lower levels of the hunger hormone ghrelin and higher levels of the satiety hormones peptide YY, GLP-1, and cholecystokinin.
According to research, the hormonal consequences of having a protein-rich breakfast might linger for several hours.
Eggs, oats, nut and seed butters, sardines, and chia seed pudding are all good protein-rich breakfast options.
Cut back on sugar and refined carbohydrates
The Western diet is becoming increasingly rich in added sugars, which has been linked to obesity, even when the sugar is contained in beverages rather than food. Refined carbs are highly processed meals that are devoid of fiber and other nutrients. White rice, bread, and pasta are examples. These meals digest fast and convert to glucose quickly.
Excess glucose enters the circulation and causes the hormone insulin to be released, promoting fat accumulation in adipose tissue. Weight growth is a result of this.
People should swap out processed and sugary meals for healthy alternatives whenever feasible. Food substitutions that work well include:
Whole-grain rice, bread, and pasta instead of the white versions
Fruit, nuts and seeds instead of high-sugar snacks
Herbal tea and fruit-infused water instead of high-sugar sodas
Smoothies with water or milk instead of fruit juice
Eat plenty of fiber
In contrast to sugar and starch, dietary fiber refers to plant carbohydrates that cannot be digested in the small intestine. Including a lot of fiber in your diet will help you feel fuller longer, which can lead to weight reduction. Foods high in fiber include:
Whole-grain morning cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye are all good sources of fiber.
Vegetables and fruits
Peas, beans, and pulses
Seeds and nuts
Balancing gut bacteria
One promising area of study is the impact of bacteria in the gut in weight regulation. The human gut is home to a huge and diverse population of microorganisms, including around 37 trillion bacteria. Everyone’s gut bacteria are diverse in terms of kind and quantity. Some may enhance the amount of energy a person gets from eating, resulting in fat deposition and weight gain.
Certain foods, such as: may boost the amount of good bacteria in the stomach.
Plant diversity: Increasing the amount of fruits, vegetables, and grains in the diet increases fiber absorption and promotes a more varied collection of gut flora. People should aim to make veggies and other plant items up to 75% of their meals.
Fermented foods include: Encourage the growth of beneficial bacteria while suppressing the growth of harmful bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso are all high in probiotics, which aid in the growth of beneficial bacteria. Kimchi has been widely examined by experts, and the findings show that it possesses anti-obesity properties. Similarly, studies have indicated that kefir may aid in the promotion of weight reduction in obese women.
Prebiotic meals promote the development and activity of certain beneficial bacteria that assist with weight control. Many fruits and vegetables contain prebiotic fiber, including dandelion root, artichokes, onions, garlic, asparagus, leeks, bananas, and avocados. It can also be present in cereals like oats and barley.
Get enough sleep at night
Several studies have found that sleeping for fewer than 5-6 hours each night is related with an increased risk of obesity. This is due to a number of factors.
According to research, inadequate or poor-quality sleep decreases metabolism, the process through which the body transforms calories into energy. When the body’s metabolism is inefficient, it may retain wasted energy as fat. In addition, a lack of sleep can cause an increase in the production of insulin and cortisol, both of which contribute to fat accumulation. Sleep duration influences the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin transmits fullness signals to the brain..
Managing stress levels
As part of the body’s fight-or-flight reaction, stress causes the production of chemicals such as adrenaline and cortisol, which initially suppress hunger. However, when people are constantly stressed, cortisol can stay in the system for longer, increasing hunger and perhaps leading to overeating.
Cortisol refers to the body’s desire to replenish its food storage from its main fuel source, carbs. Then, insulin transfers sugar from the blood into the muscles and brain. If this sugar is not used for fight or flight, the body will store it as fat.
Researchers discovered that applying an 8-week stress management intervention program lowered body mass index (BMI) substantially in overweight and obese children and adolescents.
Stress may be managed in a variety of ways, including:
Yoga, meditation, and tai chi are all forms of exercise.
Breathing exercises and relaxation approaches
Spending time outside, such as going for a stroll or gardening