Exercising, taking nutritional supplements, and following a specific diet are just some of the options that can help you lose weight. Although many diets, nutritional supplements, and meal replacement plans claim to guarantee rapid weight loss, most of them are not supported by scientific evidence. A report published by Boldsky presents a number of effective science-backed weight management strategies, which are as follows
1. Practice mindful eating
The practice of mindful eating involves paying attention to how and where you eat. This practice can contribute to maintaining a healthy weight as well as enjoying food while eating it. Unfortunately, many people have to grab meals quickly to meet the demands of their busy lives while on the go in their cars, at their desks, while watching TV or using their smartphone. Therefore, they hardly care about their food consumption.
2. Intermittent fasting
Intermittent fasting is a pattern of eating that involves regular, short-term fasts and meals during a shorter period of the day. Several studies have indicated that short-term intermittent fasting, up to 24 weeks, leads to weight loss in overweight individuals. It is best to follow a healthy eating pattern on non-fasting days and avoid overeating. There are different types of intermittent fasting, so you can choose the type of intermittent fasting that best suits each person’s schedule.
3. Eat protein for breakfast
By regulating appetite hormones, protein can help people feel full. The main reason is that it reduces the hunger hormone ghrelin while increasing the satiety hormones. The following foods are good choices for a high-protein breakfast: eggs, oats, nut and seed butter, sardines, and chia seed pudding.
4. Reduce sugar and refined carbs
Many consume a diet increasingly high in added sugars, and even drinks that contain sugars have specific links to obesity. White rice, bread, and pasta are examples of refined carbohydrates. Fast conversion of glucose occurs from these foods, especially since they are quickly digested. When excess glucose enters the bloodstream, it stimulates the hormone insulin, which promotes fat storage in adipose tissue.
5. Eat plenty of fiber
Plant carbohydrates cannot be digested like fiber in the small intestine. A high-fiber diet helps you lose weight by increasing feelings of fullness.
6. Promote gut bacteria
The role of bacteria in the gut and weight management is an emerging area of research. Each individual has a unique composition and unique amount of gut bacteria. Certain types can increase the energy a person gets from food, leading to fat deposition and weight gain.
7. Improve sleep quality
The results of several studies revealed that sleeping less than five to six hours each night increases the risk of obesity. Inadequate or quality sleep slows down the process by which the body converts calories into energy, also known as metabolism. Thus, unused energy is stored as fat when metabolism is less efficient. Lack of sleep can also lead to increased production of insulin and cortisol, which contribute to fat accumulation.
8. Reduce stress levels
As a result of stress, adrenaline and cortisol are released into the bloodstream, initially reducing appetite as part of the fight-or-flight response. But when a person is under constant stress, cortisol stays in the bloodstream for longer, which increases their appetite and potentially increases their food intake.
9. Diet and daily exercise
To lose weight, one must be aware of all the foods and drinks that he consumes on a daily basis. The most effective way to do this is to keep a journal or use an online or smartphone food intake tracker. But experts warn that obsessive meal-tracking can be unhealthy and lead to unhealthy eating habits.
Losing weight requires a long-term commitment, and there are no quick fixes. But the key to achieving and maintaining a healthy weight is eating a well-balanced, nutritious diet. So, you should eat plenty of fruits and vegetables each day and your protein portions should be of high quality as well as whole grains. It is also recommended to exercise at least 30 minutes a day.