While endless diets, supplements, and meal substitution plans claim to guarantee fast weight loss ( Ketogenic Diet Review ), most lack any scientific evidence. However, there are some science-backed strategies that affect weight management.
These approaches include exercising, tracking calorie consumption, fasting intermittently, and decreasing the number of carbohydrates in the diet. We consider nine efficient weight loss techniques in this article.
Scientific Ways of Losing Weight
Weight loss methods supported by science studies include:
- Trying to fast intermittently
Intermittent fasting (IF) is an eating pattern that includes periodic short-term fasts and eating meals during the day within a shorter period of time. Several studies have shown that short-term intermittent fasting leads to weight loss in overweight people, which is up to 24 weeks in length.
The most prevalent intermittent techniques of fasting include:
Alternate Day Fasting (ADF): Fast every other day and eat on non-fast days usually. The altered version includes eating just 25–30% of the power requirements of the body on days of fasting.
The diet of 5:2: Fast on 2 out of 7 days. Eat 500–600 calories on days of fasting.
Method 16/8: Fast for 16 hours and eat only in a window of 8 hours. The 8-hour window would be around midday to 8 p.m. for most individuals. Research on this technique discovered that eating during a limited period resulted in fewer calories being consumed by respondents and weight loss.
In non-fasting days, it is best to follow a healthy eating pattern and prevent over-eating.
- Tracking and exercising your diet
They should be conscious of everything they eat and drink every day if someone wishes to lose weight. The most efficient way to do this is to log in to a journal or online food tracker every item they eat. Researchers estimated that 3.7 billion health app downloads would be available by the end of the year in 2017. Among the most popular were diet applications, physical activity, and weight loss. This is not without reason, since tracking on-the-go progress in physical activity and weight loss can be an efficient way to manage weight.
- Eat attentively
Conscious eating is a practice in which individuals pay attention to how and where they consume food. This exercise can provide individuals with the opportunity to enjoy the food they eat and keep a good weight. As most individuals lead a busy life, on the run, in the vehicle, working at their desks, and watching TV, they often tend to eat rapidly. As a consequence, the food they eat is scarcely known to many individuals.
Sitting down to eat, preferably at a table: pay attention to the food and appreciate the experience.
Do not turn on the TV or a laptop or phone while eating.
Slowly eating: take time to chew and enjoy the food. This method helps with weight loss as it provides sufficient time for a person’s brain to acknowledge the signals they are complete, which can assist avoid over-eating.
Making considered food decisions: choose foods that are full of nutrients and foods that fulfill them for hours, not minutes.
- Eat breakfast protein
Protein can control the hormones of appetite to assist individuals to feel complete. This is mostly due to a decline in hunger hormone ghrelin and an increase in YY, GLP-1, and cholecystokinin satiety hormones. According to https://www.ketogenicsupplementsreview.com/ Young adult research has also shown that the hormonal impacts of eating a high-protein breakfast can last for several hours. Eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding are good options for a high-protein breakfast.
It is important to remember that there are no quick fixes when it comes to weight loss.The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.