6 Scientific Ways To Lose Weight

There are countless diets, supplements, and dietary alternatives that claim to ensure rapid weight loss, but most of them lack scientific evidence. However, there are some science-backed strategies that affect weight management.

These strategies include exercise, monitoring calorie intake, intermittent fasting, and reducing the amount of carbohydrates in the diet.

In this story, we will look at six effective weight loss methods.

1- Eating mindfully

Mindful eating is the habit of paying attention to where and how you are eating. This habit allows people to enjoy the food they eat and maintain a healthy weight. Most people live busy lives and tend to eat quickly while on the go, in the car, at their desk, or watching TV. As a result, many people are barely aware of what they are eating. Here are some techniques for eating carefully:

1º Sit down and eat at the table if possible.

2º Pay attention to the food and enjoy the experience.

3º Don’t be distracted while eating.

4º Do not turn on your TV, laptop, or phone.

5º Eat slowly: Take your time chewing and enjoying your food.This technique helps people lose weight because it gives the human brain enough time to recognize signals that help prevent binge eating.

6º Make informed food choices: choose foods that are rich in nutritious nutrients and fill you up in hours instead of minutes.

DOWNLOAD A PDF WITH 36 POTENT FOODS TO LOSE WEIGHT

2- Eating protein for breakfast

Protein regulates appetite hormones and helps people feel full. This is mainly due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormone peptides YY, GLP1, and cholecystokinin. Studies in

Young adults have also shown that the hormonal effects of a high-protein breakfast can last for hours.

Suitable choices for a high-protein breakfast are eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding.

DOWNLOAD A PDF WITH 36 POTENT FOODS TO LOSE WEIGHT

3- Getting a good night’s sleep

Many studies have shown that getting less than 5–6 hours of sleep per night is associated with an increased incidence of obesity. Multiple reasons exist for this.

Studies suggest that sleep deprivation slows down a process called metabolism in which the body converts calories into energy. When metabolism is less effective, the body can store unused energy as fat. In addition, lack of sleep can increase insulin and cortisol production, which also promotes fat accumulation.

How long someone sleeps also affects the regulation of the hormones that control appetite, leptin and ghrelin. Leptin sends a signal of fullness to the brain.

4- Managing your stress levels

Stress causes the release of hormones such as adrenaline and cortisol. These hormones initially reduce appetite as part of the body’s fight or flight response.

However, when people are under constant stress, cortisol stays in the bloodstream longer, increasing appetite and potentially eating more.

Cortisol indicates that the body’s nutrient stores need to be supplemented with a preferred source of energy: carbohydrates.

Insulin carries sugar from carbohydrates in the bloodstream to the muscles and brain. When an individual does not use this sugar to fight or escape, the body stores it as fat. 4,444 researchers found that an eight-week stress management intervention program significantly reduced the body mass index (BMI) of overweight and obese children and adolescents.

Here are some ways to deal with stress:

1º Yoga, meditation, or tai chi

2º Breathing and relaxation techniques

3º Spend time outdoors, such as walking or gardening.

5- Trying intermittent fasting

Intermittent fasting (IF) is a diet that involves regular short-term fasting and eating meals within a shorter period of time during the day.

Several studies have shown that short-term intermittent fasting that lasts up to 24 weeks leads to weight loss in obese people.

The most common intermittent fasting methods are:

1º Alternate Day Fast (ADF): Fast every other day and eat normally on non-fasting days. The modified version consumes only 25–30 percent of the body’s energy needs on fasting days.

2º 5:2 Diet: fast 2 out of 7 days. Eat 500–600 calories on a fasting day.

3º 16/8 Method: Fast for 16 hours and eat only during the 8-hour period. For most people, the 8-hour time frame is between noon and 8 p.m. One study using this method found that a limited period of diet consumed fewer calories and reduced weight for participants.

It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.

6- Reduction of sugar and refined carbohydrates

This is clearly associated with obesity, even though the Western diet is increasingly adding sugar, and sugar is more likely to be found in beverages than in foods.

Refined carbohydrates are highly processed foods that are deficient in fiber and other nutrients. This includes white rice, bread, and pasta.

These foods are quick to digest and quickly converted to glucose.

Excess glucose enters the blood and induces the hormone insulin. This promotes the accumulation of fat in adipose tissue. This contributes to weight gain.

Whenever possible, people need to replace processed and sugar-rich foods with healthier alternatives. Good food exchanges are:

1º Whole grain rice, bread, pasta instead of the white version

2º Fruits, nuts and seeds instead of high-sugar snacks

3º Herbal tea and amniotic fluid instead of high-sugar lemonade

4º Smoothies with water or milk instead of fruit juice

DOWNLOAD A PDF WITH 36 POTENT FOODS TO LOSE WEIGHT

Conclusion

It’s important to remember that there is no quick solution when it comes to weight loss.

The best way to achieve and maintain a healthy weight is to eat a nutritious and balanced diet.

This should include 10 servings of fruits and vegetables, as well as a high-quality protein source and whole grains. It is also beneficial to exercise for at least 30 minutes daily.

DOWNLOAD A PDF WITH 36 POTENT FOODS TO LOSE WEIGHT