There are many diets, supplements and meal plans that claim to achieve rapid weight loss. However, most of them lack scientific evidence. But there are some science-based strategies that affect weight control.
1. Occasional fast
Intermittent fasting (PH) is a special diet in which intermittent fasting occurs every day. That is, you can only eat for a short time during the day.
Several studies have shown that PG up to twenty-four weeks leads to weight loss. The most common PG methods include the following:
- Alternative daily fasting:fasting every other day and regular meals on non-fast days. The revised version assumes that only 25-30% of the body’s energy needs are included in food on fasting days.
- Diet 5: 2:Fast twice for seven days. On fasting days, eat five hundred to six hundred calories.
- Method 16/8:Fast for 16 hours and eat only during the 8-hour window. For most people, the 8-hour window will be from around noon to 8 p. m. The research of this method has shown that eating for a limited period leads to participants consuming fewer calories and losing weight.
It is best to eat a healthy diet on fast days and avoid overeating.
2. Monitoring diet and physical activity
If someone wants to lose weight, they must know about everything they eat and drink every day. The most effective way to do this is to record each item on your menu in a food diary or food tracker.
One observational study found a positive association between weight loss and the frequency of food control and exercise. Even as simple as a pedometer can be a useful weight loss tool.
3. Conscious eating
Eating carefully is a practice in which people pay attention to how and where they eat. It allows you to enjoy food and maintain a healthy weight.
Because most people lead a busy lifestyle, people often eat fast while on the go, in the car, working at their desks, and watching television. As a result, many of us are barely aware of what we are eating.
Conscious eating is characterized by:
- Sit down to eat, preferably at the table: pay attention to food and have fun.
- Don't get distracted while eating: don't turn on your TV, laptop or phone.
- Eat slowly: take time to chew and enjoy food. This method helps you lose weight because it gives your brain enough time to recognize the signals that you are full. This prevents overeating.
- Deliberate food selection: Choose nutrient-rich foods that will keep you satisfied for hours, not minutes.
4. Protein Breakfast
Proteins in food can regulate appetite hormones - ghrelin, leptin and cholecystokinin - helping people feel full.
Studies in young adults have also shown that the hormonal effects of a high-protein breakfast can last for several hours.
Good choice for protein breakfast: oats, walnut and seed oil, quinoa porridge, chia seed pudding.
5. Reducing sugar and refined foods
This can help replace snacks with high sugar fruits and nuts.
Some diets contain more and more added sugar, and this has something to do with obesity, even when the sugar is in drinks and not in food.
Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread and pasta.
This food is quickly digested and quickly converted to glucose. Excess glucose is released into the bloodstream and triggers the production of the hormone insulin, which promotes the accumulation of fat in adipose tissue. This leads to weight gain. Whenever possible, people should switch to processed and sweet foods in healthier ways.
Good replacements:
- rice, whole grain bread and pasta instead of the “white” version;
- fruits, nuts and seeds instead of high sugar snacks
- herbal teas and fruit water instead of carbonated drinks with high sugar;
- sweets with water or milk instead of fruit juice.
6. More fiber!
Dietary fiber is a plant-based carbohydrate that, unlike sugar and starch, cannot be digested in the small intestine. Including a lot of fiber in your diet increases the feeling of satiety, which can lead to weight loss.
Fiber-rich foods include:
- Whole breakfast cereals, whole grain pasta, whole grain bread, oats, barley and rye
- fruits and vegetables;
- peas, beans and legumes;
- nuts and seeds.
7. Stabilization of intestinal microflora
One new area of research is the role of intestinal bacteria in weight regulation. The human intestine is home to a huge number and variety of microorganisms, including about 37 trillion bacteria.
Each person has a different type and number of bacteria in their gut. Some of them can increase the amount of energy a person gets from food, which leads to fat storage and weight gain.
Foods that promote the growth of beneficial bacteria in the gut:
- Variety of plant foods:Increasing the amount of fruits, vegetables and grains in the diet will lead to increased fiber absorption and a more diverse set of intestinal bacteria. Try to keep vegetables and other plant foods for 75% of your diet.
- Fermented foods:improve the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh and miso contain good amounts of probiotics that help increase the number of beneficial bacteria.
- Prebiotic foods:Stimulate the growth and activity of some beneficial bacteria that help control weight. Prebiotic fiber is found in many types of fruits and vegetables, especially chicory root, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also found in cereals such as oats and barley.
8. Get enough sleep
Numerous studies have shown that sleeping less than 5-6 hours at night is associated with an increased incidence of obesity. There are several reasons for this.Research shows that insufficient or poor quality sleep slows down the process of converting calories into energy, which is called metabolism. When metabolism is less efficient, the body can store unused energy in the form of fat.
In addition, poor sleep can increase the production of insulin and cortisol, which also contribute to fat storage.
Sleep duration also affects the regulation of appetite-controlling hormones leptin and ghrelin (for example, leptin sends satiety signals to the brain).
9. Stress Management
Outdoor activities can help you deal with stress.
Stress triggers the release of hormones like adrenaline and cortisol, which initially reduce appetite as part of the body’s fight or flight response.
However, when people are under constant stress, cortisol can stay in the bloodstream longer, which increases their appetite and potentially leads to them eating more. Cortisol signals the need to replenish the body's supply of nutrients from a preferred source of "fuel", which are carbohydrates. Insulin then transports sugar from carbohydrates in the blood to the muscles and brain. If a person does not use this sugar in a fight or flight, the body will store it as fat.
The researchers found that implementing an eight-week stress management program led to a significant reduction in BMI in overweight and obese children and adolescents.
Some stress management techniques:
- yoga, meditation or tai chi;
- breathing and relaxation techniques;
- spend time outdoors, like walking or working in the garden.
Main idea
It is important to remember that when it comes to weight loss, there are no quick fixes.
The best way to achieve and maintain a healthy weight is a nutritious and balanced diet. These include 10 servings of fruits and vegetables a day, high-quality protein and whole grains. It is also helpful to exercise for at least 30 minutes each day.