There are many diets, nutritional supplements, and meal plans that claim to achieve rapid weight loss. However, most of them lack scientific evidence. But there are some scientifically based strategies that do affect weight control.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet in which intermittent fasting occurs every day. That is, throughout the day, you can only eat for a certain short period of time.
Several studies have shown that PG for up to twenty-four weeks leads to weight loss. The most common PG methods include the following:
- Alternative daytime fasting:fasting every other day and regular meals on non-fast days. The modified version assumes that only 25-30% of the body's energy needs are included in food on fasting days.
- Diet 5: 2:Fast two times out of seven days. On fasting days, eat five hundred to six hundred calories.
- Method 16/8:Fast for 16 hours and only eat during the 8 hour window. For most people, the 8 hour window will be around noon until 8: 00 pm. Research on 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. Tracking diet and physical activity
If someone wants to lose weight, he should know about everything that he eats and drinks every day. The most effective way to do this is to log each item on your menu in a food diary or food tracker.
One observational study found a positive correlation between weight loss and the frequency of food and exercise control. Even a device as simple as a pedometer can be a useful weight loss tool.
3. Conscious eating
Mindful eating is a practice where people pay attention to how and where they eat. It allows you to enjoy food and maintain a healthy weight.
Since most people lead a busy lifestyle, people often tend to eat quickly on the go, in the car, working at their desk and watching TV. As a result, many of us are almost unaware of what we are eating.
Conscious eating is characterized by:
- Sit down to eat, preferably at the table: pay attention to the 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 your 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 choices: Choose nutrient-dense foods that will leave you satisfied for hours, not minutes.
4. Protein breakfast
Protein 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 hours.
Good choices for a protein breakfast: oats, nut and seed oil, quinoa porridge, chia seed pudding.
5. Reducing sugar and refined foods
This can help replace high-sugar snacks with fruits and nuts.
Some diets contain more and more added sugars, and this has some connection with obesity, even when the sugar is in drinks rather than food.
Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quickly digested and quickly converted to glucose. Excess glucose is released into the bloodstream and triggers the release of the hormone insulin, which promotes fat storage in adipose tissue. This leads to weight gain. Whenever possible, people should switch processed and sugary foods for healthier options.
Good replacements:
- whole grain rice, bread and pasta instead of the "white" versions;
- fruits, nuts and seeds instead of high-sugar snacks
- herbal teas and water with fruit instead of high-sugar sodas;
- smoothies 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 feelings of fullness, which can lead to weight loss.
Foods rich in fiber include:
- Whole grain 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 gut bacteria in weight regulation. The human gut 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 intestines. 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 absorption of fiber and a more diverse collection of gut bacteria. Try to keep vegetables and other plant foods for 75% of your diet.
- Fermented foods:they enhance the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso contain good amounts of probiotics, which help increase the number of beneficial bacteria.
- Prebiotic foods:They stimulate the growth and activity of some beneficial bacteria that help control weight. Prebiotic fiber is found in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also found in grains such as oats and barley.
8. Get enough sleep
Numerous studies have shown that sleeping less than 5-6 hours a 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 to energy, 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 the appetite-controlling hormones leptin and ghrelin (for example, leptin sends signals to the brain for satiety).
9. Stress Management
Outdoor activities can help manage stress.
Stress triggers the release of hormones such as 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 them to eat more. Cortisol signals the need to replenish nutrient stores in the body from the preferred source of "fuel", which is carbohydrates. Insulin then transports sugar from carbohydrates in the blood to the muscles and brain. If a person does not use this sugar in fight or flight, the body will store it as fat.
Researchers found that implementing an 8-week stress management program led to significant decreases in BMI in overweight and obese children and adolescents.
Some Stress Management Techniques:
- yoga, meditation or tai chi;
- breathing and relaxation techniques;
- spending time outdoors, such as walking or working in the garden.
Main idea
It's important to remember that when it comes to losing weight, there are no quick fixes.
The best way to achieve and maintain a healthy weight is through a nutritious and balanced diet. This includes 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 every day.