There are many diets, nutritional supplements, and meal plans that claim to achieve rapid weight loss. However, most of them lack scientific evidence. But there are some science-based strategies that do affect weight management.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet in which intermittent fasting is performed every day. That is, throughout the day, you can only eat for a short period of time.
Several studies have shown that PG for up to twenty-four weeks leads to weight loss. The most common PG methods are:
- Alternative day fasting:fasting every other day and regular meals on non-fasting days. The modified version assumes that only 25-30% of the body's energy needs are included in food on fasting days.
- Diet 5: 2:Fast twice for seven days. On fast days, eat between five hundred and six hundred calories.
- Method 16/8:Fast for 16 hours and only eat during the 8 hour window. For most people, the 8 hour window will be around noon until 8: 00 pm. Research on this method has shown that eating for a limited period causes participants to consume fewer calories and lose weight.
It is better to eat a healthy diet on fasting days and avoid overeating.
2. Track diet and physical activity
If someone wants to lose weight, they should know everything they eat and drink every day. The most efficient way to do this is to record each item on your menu in a food journal or food tracker.
A peer-reviewed study found a positive correlation between weight loss and food frequency and exercise control. Even a device as simple as a pedometer can be a useful weight loss tool.
3. Conscious eating
Mindful eating is a practice in which people pay attention to how and where they eat. It allows you to enjoy food and maintain a healthy weight.
Since most people lead a busy lifestyle, people tend to eat quickly on the go, in the car, working at their desks, and watching TV. As a result, many of us are hardly aware of what we eat.
Conscious eating is characterized by:
- Sit down to eat, preferably at the table: pay attention to the food and have fun.
- Don't get distracted while eating - don't turn on your TV, laptop, or phone.
- Eat slowly: take time to chew and enjoy your food. This method helps you lose weight by giving your brain plenty of time to recognize the signs that you are full. This prevents overeating.
- Deliberate Food Choices: Choose nutrient-dense foods that will leave you satisfied for hours, not minutes.
4. Protein breakfast
Proteins in food can regulate appetite hormones (ghrelin, leptin, and cholecystokinin), helping people feel full.
Studies in young adults have also shown that the hormonal effects of a high-protein breakfast can last for several hours.
Good options for a protein breakfast: oatmeal, nut and seed oil, quinoa porridge, chia seed pudding.
5. Reduce sugar and refined foods
This can help replace high sugar snacks with fruits and nuts.
Some diets contain more and more added sugars, and this has something to do with obesity, even when sugar is found in beverages rather than food.
Refined carbohydrates are highly processed foods that no longer contain fiber or other nutrients. These include white rice, bread, and pasta.
These foods are quickly digested and quickly converted to glucose. Excess glucose is released into the bloodstream and triggers the production of the hormone insulin, which promotes the accumulation of fat in adipose tissue. This leads to weight gain. Whenever possible, people should switch from sugary and processed foods to healthier options.
Good replacements:
- brown rice, bread and pasta instead of the "white" versions;
- fruits, nuts and seeds instead of high sugar snacks
- herbal teas and fruit water instead of high sugar sodas;
- smoothies with water or milk instead of fruit juice.
6. More fiber!
Dietary fiber is a plant-based carbohydrate that, unlike sugar and starch, cannot be digested in the small intestine. Including lots of fiber in your diet increases feelings of fullness, which can lead to weight loss.
Foods high in fiber include:
- Whole grain breakfast cereals, whole wheat pasta, whole wheat bread, oats, barley and rye
- fruits and vegetables;
- peas, beans and legumes;
- nuts and seeds.
7. Stabilization of the intestinal microflora
A new area of research is the role of gut bacteria in weight regulation. The human intestine is home to a large number and variety of microorganisms, including about 37 trillion bacteria.
Each person has a different type and number of bacteria in their intestines. Some of them can increase the amount of energy a person gets from food, leading to fat storage and weight gain.
Foods that promote the growth of beneficial bacteria in the intestine:
- Variety of plant foods:Increasing the amount of fruits, vegetables and grains in the diet will lead to greater absorption of fiber and a more diverse set of gut bacteria. Try to keep vegetables and other plant foods in 75% of your diet.
- Fermented foods:improves the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso contain good amounts of probiotics, which help increase the number of beneficial bacteria.
- Prebiotic foods:They stimulate the growth and activity of some beneficial bacteria that help to control weight. Prebiotic fiber is found in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also found in cereals like oats and barley.
8. Adequate sleep
Numerous studies have shown that sleeping less than 5-6 hours per night is associated with a higher incidence of obesity. There are many reasons for this.
Research shows that insufficient or poor quality sleep slows down the process of converting calories to energy, called metabolism. When the metabolism is less efficient, the body can store unused energy in the form of fat.
Also, poor sleep can increase insulin and cortisol production, which also contribute to fat storage.
Sleep duration also affects the regulation of the hormones that control appetite leptin and ghrelin (for example, leptin signals the brain for satiety).
9. Stress management
Outdoor activities can help you manage stress.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of the body's fight or flight response.
However, when people are under constant stress, cortisol can stay in the bloodstream for longer, increasing their appetite and potentially leading them to eat more. Cortisol indicates the need to replenish the body's nutrient stores from the preferred source of "fuel", which is carbohydrates. Insulin then carries the sugar from carbohydrates in the blood to the muscles and brain. If a person does not use this sugar in fight or flight, the body will store it as fat.
Researchers found that implementation of an 8-week stress management program led to a significant decrease in BMI in overweight and obese children and adolescents.
Some stress management techniques:
- yoga, meditation or tai chi;
- breathing and relaxation techniques;
- spending time outdoors, such as walking or working in the garden.
Main idea
It is important to remember that when it comes to losing weight, there are no quick fixes.
The best way to achieve and maintain a healthy weight is through a nutritious and balanced diet. This includes 10 servings of fruits and vegetables a day, high-quality protein, and whole grains. It is also helpful to exercise for at least 30 minutes every day.