There are a number of diets, dietary supplements, and meal plans available to help you lose weight fast. However, most of them have no scientific evidence. But there are scientifically based strategies that affect weight control.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet in which intermittent fasting occurs every day. That is, you can only eat for a certain short time all day.
Several studies have shown that PG for twenty-four weeks leads to weight loss. The most common PG methods are:
- Alternative daytime fasting:fasting every other day and regular meals on non-fasting days. The modified version assumes that only 25-30% of the body’s energy needs are present in food on fasting days.
- Diet 5: 2:Fast twice in seven days. On the day of fasting, eat five hundred to six hundred calories.
- 16/8. method:fast for 16 hours and eat only under the 8-hour window. For most people, the 8-hour window will be around noon to 8 p. m. Research on the method has shown that eating for a limited time leads to participants consuming and losing fewer calories.
It is best to eat a healthy diet on fasting days and avoid overeating.
2. Tracking your diet and physical activity
If someone wants to lose weight, they need to know about everything they eat and drink every day. The most effective way to do this is to log each menu item to a log or food tracker.
A study examined by experts found a positive correlation between weight loss and food and exercise frequency. Even a simple tool like a pedometer can be a useful weight loss tool.
3. Conscious eating
Conscious eating is an exercise where people pay attention to how and where they eat. This will allow you to enjoy the food and maintain a healthy weight.
Because most people lead busy lifestyles, people often tend to eat fast on the go, in the car, working at their desks, and watching TV. As a result, many of us are barely aware of what we are eating.
Conscious eating is characterized by the following:
- Sit down to eat, preferably at the table: pay attention to the food and have fun.
- Do not disturb while eating: do not turn on the TV, laptop or telephone.
- 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 full signs. This prevents overeating.
- Intentional food choices: Choose nutrient-rich foods that will satisfy you for hours, not minutes.
4. Protein breakfast
Protein in foods can regulate appetite hormones - ghrelin, leptin and cholecystokinin - helping people feel comfortable.
Studies in young adults have also shown that the hormonal effects of a high-protein breakfast can last for several hours.
Good choice for a protein breakfast: oats, walnut 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 sugar, and this has something to do with obesity, even if 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 fast to digest and are 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 sugary foods for healthier options.
Good substitutes:
- wholemeal rice, bread and pasta instead of the "white" versions;
- fruits, nuts and seeds instead of high sugar snacks
- herbal teas and water with fruits instead of high sugar soft drinks;
- smoothies with water or milk instead of juice.
6. More fiber!
Dietary fiber is a carbohydrate of plant origin that, unlike sugar and starch, cannot be digested in the small intestine. Intake of large amounts of fiber in the diet increases the feeling of fullness, which can lead to weight loss.Fiber-rich foods include:
- Wholemeal breakfast cereals, wholemeal pasta, wholemeal bread, oats, barley and rye
- fruits and vegetables;
- peas, beans and legumes;
- nuts and seeds.
7. Stabilization of the intestinal microflora
One of the new areas of research is the role of intestinal bacteria in weight management. The human gut is home to a huge number and variety of microorganisms, including about 37 trillion bacteria.
Every person has a different bacterium in their gut. Some of them can increase the amount of energy a person gets from food, leading to fat storage and weight gain.
Foods that promote the growth of beneficial bacteria in the gut:
- Diversity of Vegetarian Foods:Increasing the amount of fruit, vegetables, and grains in your diet increases the absorption of fiber and the diversity of intestinal bacteria. Try to keep vegetables and other plant foods in 75% of your diet.
- Fermented foods:Increase 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 regulate body weight. Prebiotic fiber is found in many fruits and vegetables, especially chicory root, artichokes, onions, garlic, asparagus, leeks, bananas, and avocados. It can also be found in grains such as oats and barley.
8. Get proper 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 into energy, called metabolism. If the metabolism is less efficient, the body can use the energy in the form of fat.
In addition, poor sleep can increase insulin and cortisol production, which also contribute to fat storage.
The duration of sleep also affects the regulation of the hormones leptin and ghrelin, which regulate appetite (for example, leptin indicates satiety in the brain).
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 combat or escape response.
However, if people are exposed to constant stress, cortisol can stay in the bloodstream for a longer period of time, which increases their appetite and potentially makes them eat more. Cortisol indicates the need to replenish nutrient stores in the body from the preferred "fuel" source, which is carbohydrate. Insulin then transports sugar from blood carbohydrates to the muscles and brain. If a person does not use this sugar in combat or escape, the body stores it as fat.
The researchers found that implementing an 8-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;
- Time spent outdoors, such as walking or gardening.
Main idea
It's important to note that when it comes to weight loss, there are no quick fixes.
A nutritious and balanced diet is the best way to achieve and maintain a healthy weight. This includes 10 servings of fruits and vegetables, high quality protein and whole grains a day. It is also helpful to exercise for at least 30 minutes each day.