There are now various weight loss methods supported by science that does have an effect on weight management.
These weight loss methods include regular exercises, taking track of your calorie intake, intermittent fasting and decreasing the number of carbohydrates in your diet.
There are some methods of weight loss that is backed by scientific research and they include the following:
1. Attempting intermittent fasting
Intermittent fasting (IF) refers to a style of eating that involves frequent short term fasts and eating meals within a shorter time period during the day.
A lot of researches has shown that short term intermittent fasting which is can be up to 24 weeks in duration, results to weight loss in people that are overweight.
The most typical intermittent fasting methods includes:
● Alternate day fasting (ADF): It involves fasting every other day and eating normally on days when you're not fasting.
● The 5:2 Diet: Involves fasting on two out of every seven days. On days of fasting consume about 500–600 calories.
● The 16/8 method: It involves fasting for 16 hours and eating only during an 8 hour period. For lots of individuals, the 8 hour period can be around 12 pm to 8 pm.
However, It is important to adopt a healthy eating pattern on days you're not fasting and also to avoid over eating.
2. Taking track of your diet and exercise
If a person wants to reduce weight, they should know about everything that they eat and drink n a daily. The most effective way to do this is to take record of every substance that they consume. It could be recorded either in a journal or in an online food tracker.
A research found out that regular tracking of physical activity helped with weight loss. Also, a review research discovered a positive correlation between weight loss and the regularity of monitoring food consumed and exercise.
3. Eating mindfully
Mindful eating is a technique where individuals pay attention to where and how they eat food. This practice can help individuals enjoy the food they consume and keep a healthy weight.
Most individuals have busy lives, hence they usually want to eat quickly on the run, in the car, working at their desks, and watching television. Lots of individuals are barely aware of the food they are consuming as a result of this
Some techniques for mindful eating include:
● Sitting down to eat, preferably at a table: Paying attention to the food and enjoying the experience.
● Avoiding distractions while eating: Do not turn on the television, laptop or phone.
● Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it allows an individual's brain enough time to know the signals that they are full, which can help to prevent them from overeating.
● Making considered food choices: Always choose foods that are filled with nourishing nutrients and choose foods that will satisfy you for hours rather than some minutes.
4. Eating protein for breakfast
Protein is capable of regulating appetite hormones to help individuals feel satisfied. This is actually because of the reduction in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Studies on adolescents has also shown that the hormonal effects of eating a breakfast high in protein can last for many hours.
Good choices for a high protein breakfast include; eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
5. Cutting back on sugar and refined carbohydrates
The Western diet is on the increase in added sugars, and this has definite links to obesity, even when the sugar happens in beverages rather than food.
Refined carbohydrates are foods that are heavily processed and no longer has fiber and other nutrients. These foods include; white rice, bread and pasta.
These foods digests quickly and they are converted to glucose immediately.
Excess glucose enters into the blood and react with the hormone insulin, which promotes the storage of fat in the adipose tissue. This can contribute to weight gain.
If possible, individuals should switch processed and sugary foods for more healthful options. Good food swaps can include the following:
● Whole grain rice, bread and pasta instead of the white versions
● Fruit, nuts and seeds instead of high sugar snacks
● Herb teas and fruit infused water instead of high sugar sodas
● Smoothies containing water or milk instead of fruit juice
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