Although there are endless dietary, supplement and meal replacement programs that claim to ensure rapid weight loss, most lack any scientific evidence.
However, there are some scientifically supported strategies that do have an impact on weight management.
These strategies include exercise, tracking calorie intake, intermittent fasting, and reducing the amount of carbohydrates in the diet.
In this article, we considered nine effective ways to lose weight.
Scientific research-supported weight loss methods include:
1. Try intermittent fasting
Some research-supported strategies can help reduce weight, one of which is intermittent fasting (IF).
Intermittent fasting (IF) is a feeding pattern that includes regular short-term fasting and short-term meals during the day.
Some studies have shown that short-term intermittent fasting lasts for up to 24 weeks, resulting in weight loss in overweight individuals.
The most common intermittent fasting methods include:
Fasting Day Replacement (ADF): fasting every other day and eating normally on non-fasting days. The energy needs of the body on the fasting day are only 25%-30%.
5:2 diet: 2 fast meals every 7 days. Eat 500-600 calories on fasting days.
16/8 diet: Do not eat for 16 hours a day, only eat in the window of 8 hours. For most people, the 8-hour window will be around noon to 8 pm. A study of this method of food-saving found that eating during the restricted period resulted in participants consuming less calories and losing weight.
It is best to take a healthy diet on non-fasting days to avoid overeating.
2. Track your diet and exercise
If someone wants to lose weight, the most effective way is to record the number of calories in the diary or online food tracker.
Researchers estimate in 2018 that there will be 3.7 billion health app downloads. Among them, the app for diet, physical activity and weight loss is the most popular. This is not without reason, because tracking physical activity and weight loss progression anytime, anywhere can be an effective way to control your weight.
A study found that continuous tracking of physical activity helps to lose weight. At the same time, a review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a simple device like a pedometer can be a useful weight-loss tool.
3. Cautious diet
Attention to diet is a practice in which people pay attention to the way food is cooked and where it is eaten. These practices allow people to enjoy the food they eat and maintain a healthy weight.
Since most people live a busy life, they tend to run, drive, work at their desks, and eat fast when watching TV. As a result, many people hardly know the food they are eating.
Tips for eating and drinking include:
Sit down to eat, it is best to eat at the table: pay attention to food and enjoy the experience.
Avoid distractions while eating: Do not turn on your TV, laptop or cell phone.
Eat slowly: Take time to chew and taste the food. This technique helps to lose weight because it gives the brain enough time to identify signals that they are full, which helps prevent overeating.
Food choices to consider: Choose foods that are rich in nutrients and food that can last for hours rather than minutes.
4. Eat protein for breakfast
Protein can regulate appetite hormones and help people feel full. This is mainly due to a decrease in the ghrelin ghrelin and an increase in the satiety hormone peptides YY, GLP-1 and cholecystokinin.
Studies of young people have also shown that the hormonal effect of eating a high-protein breakfast can last for hours.
Choices for high protein breakfast include eggs, oatmeal, nuts and seed butter, buckwheat porridge, sardines and pudding.
5. Reduce sugar and refined carbohydrates
Fruit and nuts can be used instead of high-sugar snacks.
More and more sugar is added to the Western diet, which is clearly linked to obesity, even if sugar is produced in beverages rather than food.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These foods are quickly digested and quickly converted to glucose. Excess glucose enters the bloodstream and triggers hormone insulin, which promotes fat storage in adipose tissue. This can cause weight gain.
Where possible, people should change processing and sugary foods to get healthier options. Good food changes include:
Whole wheat, bread and pasta instead of white version
Fruits, nuts and seeds instead of high sugar snacks
Vanilla tea and fruit infused with water instead of high sugar soda
Smoothie instead of juice with water or milk
6. Eat more fiber
Dietary fiber, unlike sugar and starch, cannot be digested in the small intestine. Adding a lot of fiber to the diet can increase satiety and can lead to weight loss.
Fiber-rich foods include:
Wholemeal Breakfast Cereal, Whole Wheat Pasta, Whole Wheat Bread, Oats, Barley and Rye
fruits and vegetables
Peas, beans and beans
Nuts and seeds
7. Balance intestinal bacteria
An emerging area of research is concerned with the role of bacteria in weight management in the gut.
The human gut contains a large number of different microorganisms, including about 37 trillion bacteria. There are different types and amounts of bacteria in each person's intestines. Some types can increase the energy that people harvest from food, leading to fat deposition and weight gain.
Some foods can increase the number of beneficial bacteria in the gut, including:
A wide variety of plants: Increasing the amount of fruit, vegetables and grains in the diet will lead to increased fiber intake and more diverse intestinal bacteria. People should work hard to ensure that vegetables and other plant-based foods account for 75% of their diet.
Fermented foods: These enhance the function of beneficial bacteria while inhibiting the growth of harmful bacteria. Sauerkraut, kimchi, yoghurt, yogurt, cardamom and miso are all rich in probiotics, which helps to increase bacteria. Researchers have conducted extensive research on kimchi, and the results show that it has anti-obesity effects. Similarly, studies have shown that yogurt helps to promote weight loss in overweight women.
Prebiotic foods: They stimulate the growth and activity of beneficial bacteria that help control weight. Probiotic fibres are found in many fruits and vegetables, especially chicory roots, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also in cereals such as oats and barley.
8. Get a good night's sleep
Numerous studies have shown that sleep time less than 5-6 hours per night is associated with an increased incidence of obesity. There are several reasons behind this.
Studies have shown that lack of sleep or poor quality can reduce the body's process of converting calories into energy, a process called metabolism. When the metabolism is poor, the body may store unused energy as fat. In addition, poor sleep increases insulin and cortisol production, thereby promoting fat storage.
The length of sleep also affects the regulation of the hormones leptin and ghrelin that control appetite.
9. Manage your stress levels
Outdoor activities contribute to stress management.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite and become part of the body's combat or flight response. However, when people are under constant stress, cortisol can stay in the blood for a longer period of time, which increases their appetite and may cause them to eat more.
Cortisol indicates the need to replenish the body's nutrient reserves from the preferred fuel source (ie carbohydrates).
Insulin then transfers sugar from carbohydrates to the muscles and brain. If a person does not use this sugar while exercising or running, the body will store it as fat.
The researchers found that implementing an eight-week stress management intervention program significantly reduced body mass index (BMI) in overweight and obese children and adolescents.
Some ways to manage stress include:
Yoga, meditation or Tai Chi
Breathing and relaxation techniques
Spend some time outdoors, such as walking or gardening