Rapid diet:Sarah Dropped 3 Pounds in 3 Days!

Science-backed ways to lose weight

1. Trying intermittent fasting

Intermittent fasting (IF) is a dietary approach characterized by regular short-term fasts and consuming meals within a restricted time frame during the day. Various studies have demonstrated that short-term intermittent fasting, lasting up to 24 weeks, results in weight loss among overweight individuals.

There are several intermittent fasting methods commonly practiced, including:

• Alternate day fasting (ADF): Fast every other day and consume a regular diet on non-fasting days. A modified version involves eating only 25-30% of the body's energy requirements on fasting days.

• The 5:2 Diet: Fast for 2 out of every 7 days, consuming only 500-600 calories on fasting days.

• The 16/8 method: Fast for 16 hours and consume all meals within an 8-hour window, typically from noon to 8 pm. A study on this method showed that eating during a restricted period resulted in fewer calories consumed and weight loss.

To maximize the benefits of intermittent fasting, it is advisable to maintain a healthy and balanced diet on non-fasting days and avoid overeating.

2. Tracking your diet and exercise

If an individual intends to lose weight, they should keep track of their daily food and beverage intake. The most efficient way to achieve this is to document these items in either a journal or an online food tracker.

Research from 2017 estimated that health app downloads would reach 3.7 billion by the end of the year. Evidence suggests that tracking diet, physical activity, and weight loss progress on the go can be a productive approach to weight management.

One study revealed that consistent tracking of physical activity helped with weight loss, while a review study demonstrated a positive association between weight loss and the frequency of monitoring food intake and exercise. Even a simple device like a pedometer can be an effective weight-loss tool.

3. Eating mindfully

Mindful eating is a practice that involves paying attention to how and where food is consumed. This practice can help individuals enjoy their meals and maintain a healthy weight.

As people today lead busy lives, they often eat quickly on the go, in their cars, at their desks, or while watching TV. Consequently, many individuals are barely aware of what they are eating.

Techniques for mindful eating include sitting down to eat, preferably at a table, and paying attention to the food to enjoy the experience. Avoiding distractions while eating, such as turning off the TV or laptop, and eating slowly, taking time to chew and savor the food, can help with weight loss. This technique gives the brain enough time to recognize signals that indicate fullness, which can help prevent overeating. Making thoughtful food choices, selecting foods rich in nourishing nutrients that satisfy for hours instead of minutes, is also recommended.

4. Eating protein for breakfast

Additionally, incorporating protein into meals and snacks throughout the day can also help with weight loss and weight management. Some examples of high-protein foods to include in meals and snacks include lean meats, poultry, fish, tofu, legumes, nuts, and seeds. It's important to keep in mind portion sizes and balance protein intake with other important nutrients such as carbohydrates and healthy fats.

5. Cutting back on sugar and refined carbohydrates

Furthermore, a diet high in refined carbohydrates can lead to frequent fluctuations in blood sugar levels, which can contribute to feelings of hunger and cravings for more carbohydrates. To manage weight and promote overall health, it is important to limit intake of added sugars and refined carbohydrates and instead focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins.

Another good food swap is to choose lean protein sources, such as chicken, fish, and legumes, instead of high-fat meats like beef and pork. Additionally, replacing saturated and trans fats with healthy fats like those found in nuts, seeds, and avocado can also be beneficial for weight management. It's important to remember that making small, sustainable changes to your diet can lead to long-term weight loss and better overall health.

6. Eating plenty of fiber

Plant-based carbohydrates that cannot be digested in the small intestine are referred to as dietary fiber. Unlike sugar and starch, fiber can increase the feeling of fullness and potentially aid in weight loss. Foods that are high in fiber include whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye, as well as fruits, vegetables, peas, beans, and nuts and seeds.

7.What did Sarah do to lose 3 pounds fast?

To learn more about Sarah's detailed approach to achieving impressive results, click here.