Science-backed ways to lose weight
1. I'm trying a mini fast Intermittent
fasting (IF) is an eating pattern that involves periodic short periods of fasting and eating during shorter periods of the day. Some studies have shown that short-term intermittent fasting for up to 26 weeks is as effective for weight loss as a daily low-calorie diet.Some of the most common methods of intermittent fasting include: Alternate day fasting (ADF):
Fasting every other day and eating a normal meal on the fasting day. This improved version uses only 25-30% of the energy your body needs on fasting days.
5:2 diet: Fasting for 2 out of 7 days. Eat 500 to 600 calories on fasting days.
16/8 Method: Fast for 16 hours and only eat during 8-hour windows. For most people, the 8-hour window is between 12pm and 8pm. A study of this method found that participants ate fewer calories and lost weight when they only ate for a limited time.
2. Log your meals and exercise
If you want to lose weight, you need to be careful about what you eat and drink every day. One way to do this is to record these items in a diary or online food tracker.Research shows that monitoring your diet and exercise can help you lose weight because it promotes behavior change and increases motivation.
One study found that continuously tracking your physical activity can help you lose weight. Even a simple device like a pedometer can be a useful weight loss tool. »Learn more: Learn how to lose weight healthily using the Wellos method.
3. eat consciously Mindful
eating is the practice of paying attention to where and how you eat. By practicing this habit, people can enjoy their meals and promote weight loss.Most people lead busy lives and tend to eat meals in a hurry while running, in the car, working at a desk, or watching TV. As a result, many people have little awareness of the food they eat.
Mindful eating techniques include:
If possible, sit at a table and eat. Focus on the food and enjoy the experience. Avoid distractions while eating. Do not turn on your TV, laptop, or phone.
Eat slowly: Take your time, chew your food thoroughly and enjoy your food. This technique can help you lose weight because it gives your brain enough time to recognize satiety signals and can prevent you from overeating.
Choose your foods wisely: Choose foods that are nutritious and keep you full for hours, not minutes.
4. Consume protein with meals
Protein regulates appetite hormones and contributes to the feeling of fullness. This is primarily due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1, and cholecystokinin.Studies in young people have also shown that the hormonal effects of a high-protein breakfast can last for several hours.
High-protein breakfasts include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
5. Reduce intake of sugar and refined carbohydrates
Western diets include more and more added sugar, and even though sugar is more likely to be found in drinks than in food, it is clearly associated with obesity.Refined grains undergo a process that removes the bran and germ, which contains most of the grain's fiber and nutrients. This includes white rice, white bread, and regular pasta.
These foods are quickly digested and quickly converted to glucose. Excess glucose enters the blood and triggers insulin, a hormone that promotes the accumulation of fat in adipose tissue. This leads to weight gain.
A 2023 study linked eating more refined grains to weight gain. Research shows that whole grains are more likely to reduce hunger and increase satiety, which can lead to reduced calorie intake.
When possible, highly processed and sugar-laden foods should be replaced with more nutritious options. Good food swaps include:
- Substitute whole grain rice, bread, or pasta for the white version.
- Replace sugary snacks with fruits, nuts, and seeds
- Herbal teas and fruit-infused water instead of sugary carbonated drinks
- Smoothies using water or milk instead of fruit juice
6. eat lots of fiber
Fiber refers to plant carbohydrates that, unlike sugars and starches, cannot be digested in the small intestine. Including plenty of fiber in your diet can increase satiety, which can lead to weight loss.Foods rich in fiber include:
Whole grain breakfast cereals, whole grain pasta, whole grain bread, oats, barley, rye fruits and vegetables peas, beans, legumes nuts and seeds.
7. Balance intestinal bacteria
An emerging field of research focuses on the role of gut bacteria in weight management. The human intestine is home to a wide variety of microorganisms, including approximately 39 trillion bacteria.
The type and amount of bacteria present in the intestine differs from person to person. Some types increase the amount of energy you extract from food, which can lead to fat storage and weight gain.
Some foods can increase the number of good bacteria in your gut, such as:
A wide variety of plants: Increasing the number of fruits, vegetables, and grains in your diet increases your fiber intake and creates a more diverse variety of gut bacteria. People should aim for vegetables and other plant foods to make up 75% of their diet.
Fermented foods: Fermented foods such as sauerkraut, kimchi, kefir, yogurt, tempeh, and miso may contain probiotic microorganisms. Although researchers have studied kimchi extensively, there is limited evidence that it may have anti-obesity effects. Similarly, studies have shown that kefir may promote weight loss in overweight women.
Prebiotic foods: Prebiotic foods stimulate the growth and activity of some beneficial bacteria that help with weight management. Prebiotic fiber is found in many fruits and vegetables, especially chicory root, artichokes, onions, garlic, asparagus, leeks, bananas, and avocados. It is also found in grains such as oats and barley.
8. Get enough sleep
Many studies have shown that sleeping less than 5 to 6 hours increases the incidence of obesity. There are multiple reasons for this.Research shows that when you don't get enough sleep or sleep deprivation, the process by which your body converts calories into energy, called metabolism, slows down. When your metabolism becomes less efficient, your body may store unused energy as fat. Additionally, sleep deprivation can promote insulin resistance and increase cortisol levels, which also promotes fat storage.
Sleep duration also influences the regulation of leptin and ghrelin, hormones that stimulate appetite. Leptin sends satiety signals to the brain.
9. Manage your stress levels
Stress causes the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of the body's fight-or-flight response.But when people are under continuous stress, cortisol stays in the bloodstream longer, which can increase appetite and cause them to eat more.
Cortisol signals the need to replenish the body's nutrient stores from carbohydrates, the preferred energy source.
Insulin then transports sugar from carbohydrates from the blood to the muscles and brain. If your body doesn't use this sugar for fight or flight, it stores it as fat.
Insulin ensures that sugar in the blood reaches the cells of the body where it can provide energy. If this sugar is not used immediately, the body stores either glycogen, a storage form of glucose, or fat.
Researchers found that an 8-week stress management intervention program combined with a low-calorie diet significantly reduced body mass index (BMI) in overweight or obese children and adolescents.
Some ways to manage stress include:
yoga, meditation, tai chi Breathing and relaxation techniques Spend time outdoors, such as walking or gardening.