Weight-loss methods supported by science
While there are several diets, pills, and meal replacement programmes claiming to guarantee quick weight reduction, the majority of them lack scientific proof. There are, however, some scientifically supported weight-management measures.
In this post, we will look at nine successful weight reduction strategies.
Weight reduction methods supported by scientific evidence include the following:
Experiment with intermittent fasting
Intermittent fasting (IF) is a kind of eating pattern that comprises recurring short-term fasts and eating meals in a shorter time span throughout the day.
Several research studies
According to a reliable source, short-term intermittent fasting for up to 24 weeks results in weight reduction in overweight people.
The following are the most prevalent intermittent fasting methods:
Fasting on alternate days
Fast every other day and eat regularly on non-fasting days, according to a trusted source. The revised version On fasting days, Trusted Source recommends consuming just 25–30% of the body’s energy requirements.
The 5:2 Diet requires you to fast two days out of every seven. Eat 500–600 calories on fasting days.
The 16/8 approach entails fasting for 16 hours and eating solely between the hours of 8 a.m. and 8 p.m. The 8-hour timeframe would be approximately midday to 8 p.m. for most folks. A research using this strategy discovered that individuals consumed less calories and lost weight while eating during a limited time.
On non-fasting days, it is recommended to follow a balanced eating pattern and avoid overeating.
Maintaining a diet and exercise log
If someone wants to reduce weight, they should be conscious of everything they eat and drink on a daily basis. The most efficient approach to do this is to keep note of everything they eat in a diary or an online meal tracker.
In 2017, researchers predicted that there will be 3.7 billion health app downloads by the end of the year. Diet, physical exercise, and weight reduction applications were among the most popular. This is not without cause, since measuring physical activity and weight reduction progress while on the road may be an excellent method of weight management. Reliable Source.
According to one research
Trusted Source discovered that measuring physical activity on a regular basis aided in weight reduction. Meanwhile, a review studyTrusted Source discovered a favourable association between weight reduction and the regularity with which food consumption and activity were monitored. A pedometer, for example, may be an effective weight-loss tool.
Mindful eating is a discipline in which individuals pay attention to where and how they consume their meals. This method allows individuals to enjoy their meals while still maintaining a healthy weight. Reliable Source.
Because most people have busy lifestyles, they often eat on the go, in the vehicle, while working at their desks, or while watching television. As a consequence, many individuals are oblivious to the food they consume.
Mindful eating techniques include:
When you sit down to eat, ideally at a table, pay attention to the food and enjoy the experience.
Distractions should be avoided when eating: Do not switch on the television, laptop, or phone.
Eating slowly allows you to chew and appreciate your meal. This strategy aids with weight reduction by giving a person’s brain adequate time to notice fullness signals, which may assist to avoid overeating.
Making informed dietary choices: Choose meals that are high in nutritional nutrients and will keep you satisfied for hours rather than minutes.
Consumption of protein during breakfast
Protein may help individuals feel full by regulating appetite hormones. This is mostly due to a reduction in ghrelin, the hunger hormone, and an increase in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.
According to research on young people, the hormonal consequences of having a high-protein breakfast may linger for many hours.
Eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding are all high-protein breakfast options.
Reducing your intake of sugar and processed carbs
The Western diet is becoming more heavy in added sugars, which has been linked to obesityTrusted Source, even when the sugar is found in drinks rather than food.
Refined carbs are highly processed meals that are devoid of fibre and other nutrients. White rice, bread, and pasta are examples.
These meals digest quickly and quickly convert to glucose.
Excess glucose enters the bloodstream and activates the hormone insulin, promoting fat accumulation in adipose tissue. Weight growth is a result of this.
Wherever feasible, consumers should replace processed and sugary meals with more nutritious ones. Food substitutions that work well include:
instead of white rice, bread, and pasta, choose whole-grain varieties.
Instead of high-sugar snacks, eat fruits, nuts, and seeds.
Instead of high-sugar sodas, try herbal teas and fruit-infused water, or smoothies with water or milk instead of fruit juice.
Consuming a lot of fibre
In contrast to sugar and starch, dietary fibre refers to plant-based carbohydrates that cannot be digested in the small intestine. Including lots of fibre in your diet might help you feel fuller longer, which can contribute to weight reduction.
Foods high in fibre include:
Whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye, as well as fruits and vegetables
nuts and seeds peas, beans, and pulses
Keeping gut bacteria in check
One growing field of study is the impact of bacteria in the gut in weight regulation.
The human gut is home to a diverse array of microorganisms, including around 37 trillion bacteria.
Every person’s gut microbes are distinct in terms of variety and quantity. Some may enhance the amount of energy a person obtains from eating, resulting in fat deposition and weight gain.
Some foods, such as: may boost the amount of beneficial bacteria in the stomach.
A diversified group of gut bacteria: Increasing the amount of fruits, vegetables, and grains in the diet will result in greater fibre intake and a more diverse population of gut bacteria. People should make an effort to consume 75 percent of their meals from vegetables and other plant-based foods.
Fermented foods promote the development of healthy bacteria while preventing the growth of harmful bacteria. Sauerkraut, kimchi, kefir, yoghurt, tempeh, and miso are all high in probiotics, which aid in the growth of healthy bacteria. Kimchi has been extensively investigated by researchers, and the findings imply 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 encourage the development and activity of certain of the beneficial bacteria that assist in weight loss. Many fruits and vegetables contain prebiotic fibre, including chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It’s also found in cereals like oats and barley.
Having a restful night’s sleep
Numerous studies have shown that sleeping for fewer than 5–6 hours each night is related with an increased risk of obesityTrusted Source. This is due to a number of factors.
According to research, inadequate or poor-quality sleep lowers metabolism, the process through which the body transforms calories to energy. When metabolism is impaired, the body may retain excess energy as fat. Furthermore, lack of sleep may boost the synthesis of insulin and cortisol, both of which promote fat accumulation.
Sleep duration influences the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin transmits fullness signals to the brain.
Controlling your 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 individuals are constantly stressed, cortisol may stay in the system for longer, increasing their hunger and possibly leading to overeating.
Cortisol indicates the need to replace the body’s nutritional resources with carbohydrate, the preferred source of fuel.
The sugar from carbs is subsequently transported from the blood to the muscles and brain via insulin. If the person does not utilise this sugar in a fight or flight situation, the body will store it as fat.
According to the findings, adopting an 8-week stress-management intervention programme resulted in a substantial decrease in the body mass index (BMI) of overweight and obese children and adolescents.
Some stress-reduction techniques include:
Breathing and relaxation methods used in yoga, meditation, or tai chi
spending time outside, such as walking or gardening