A lot of diets, supplements, and food replacement plans say they can help you lose weight quickly, but there isn’t any scientific proof to back this up. But there are some methods that have been shown to help people control their weight.
These tactics include working out, keeping track of how many calories you eat, fasting sometimes, and eating fewer carbohydrates.
We look at five good ways to lose weight in this piece.
Science-backed ways to lose weight
Trying intermittent fasting
Intermittent fasting, or IF, is a way of eating that involves going without food for short periods of time every day and eating meals more frequently during the day.
A number of studiesSome reliable sources say that short-term intermittent fasting for up to 26 weeks works just as well for losing weight as a low-calorie diet eaten every day.
These are some of the most popular ways to do intermittent fasting:
- When you do alternate day fasting (ADF), you don’t eat or drink on days you’re not fasting. On fasting days, the changed form says to only eat 25–30% of the energy your body needs.
- The 5:2 Diet says to fast twice a week. Do not eat anything on days when you are fasting.
- When you’re not fasting, it’s best to stick to a healthy eating plan and not eat too much.
Also See:Home remedies to fight off dandruff efficiently
Tracking your diet and exercise
People who want to lose weight should keep track of what they eat and drink every day. One way to do this is to write down these things in a notebook or an online food tracker.
keeping track of what you eat and how much you exercise may help you lose weight because it makes you more motivated to change your habits.
Eating mindfully
As part of mindful eating, people pay attention to where and how they eat. Practicing this way can help people enjoy the food they eat and may also help them lose weight.
People with busy lives often eat quickly while they’re on the go, in the car, at their desks, or while watching TV. Because of this, a lot of people don’t even notice the food they’re eating.
- Some ways to practice mindful eating are:Enjoy the experience of sitting down to eat, if possible at a table. Pay attention to the food.
- Staying focused on your food while you eat: Don’t turn on the TV, PC, or phone.
- Slowly eating means giving yourself time to chew and enjoy your food. This method can help people lose weight because it gives their brains enough time to figure out when they are full, which can keep them from eating too much.
- Making smart decisions about what to eat: Pick foods that are full of good nutrients and will keep you full for hours instead of minutes.
Eating protein with meals
Protein can help people feel full by controlling hormones that make them hungry. The main reason for this is that the hunger hormone ghrelin goes down while the comfort hormones peptide YY, GLP-1, and cholecystokinin go up.
A study of young people has also shown that eating a high-protein breakfast can have hormonal effects that last for a few hours.
You can have eggs, oats, nut and seed butters, quinoa cereal, sardines, or chia seed pudding for a high-protein breakfast.
Cutting back on sugar and refined carbohydrates
The Western diet is getting more and more high in added sugars, which is definitely linked to fat, even when the sugar is in drinks instead of food.
The bran and germ, which hold most of the fiber and nutrients in the grain, are taken out of refined grains during processing. Some of these are standard pasta, white bread, and white rice.
These foods break down quickly and turn into glucose very quickly. When there is too much glucose in the blood, the hormone insulin is released. Insulin makes adipose tissue store fat. The weight gain is caused by this.
Twenty-threeSource You Can Trust says that eating more refined carbs can make you gain weight. Looks atAccording to a reliable source, whole grains are more likely to make you feel less hungry and full, which could help you eat fewer calories.
People should try to eat less prepared and sugary foods and more foods that are high in nutrients when they can. Some good food swaps are:
- Bread, pasta, and rice made from whole grains instead of white flour
- Instead of sugary food, eat fruit, nuts, and seeds.
- Teas with herbs and fruit in them instead of drinks with a lot of sugar Smoothies made with water or milk instead of fruit juice