Scientific ways to lose weight naturally and quickly

Exercising, taking nutritional supplements, and following a specific diet are just some of the options that can help you lose weight. While many fad diets, nutritional supplements, and meal replacement plans claim to guarantee rapid weight loss, most of them are not backed by scientific evidence. A report released by Boldsky presents a number of effective science-backed weight management strategies, which are as follows

1. Practice mindful eating

The practice of mindful eating involves paying attention to how and where you eat. This practice can help you maintain a healthy weight and enjoy your food while eating it. Unfortunately, many people have to grab meals quickly to meet the demands of their busy lives while on the go in the car, at their desk, while watching TV or using their smartphone. Therefore, they hardly care about their food consumption.

2. Intermittent fasting

Intermittent fasting is an eating pattern that involves regular, short-lived fasts and meals during a shorter period of the day. Several studies have indicated that short-term intermittent fasting, up to 24 weeks, leads to weight loss in overweight individuals. It is best to follow a healthy eating pattern on non-fasting days and avoid overeating. There are different types of intermittent fasting, so you can choose the type of intermittent fasting that best fits each person’s schedule.

3. Eat protein for breakfast

By regulating appetite hormones, protein can help people feel full. The main reason is that it reduces the hunger hormone ghrelin while increasing satiety hormones. The following foods are good choices for a high-protein breakfast: Eggs, oats, nut and seed butters, sardines, and chia seed pudding.

4. Cut down on sugar and refined carbohydrates

Many are consuming a diet increasingly high in added sugars, and drinks that contain sugar also have specific links to obesity. White rice, bread and pasta are examples of refined carbohydrates. Rapid glucose conversion occurs from these foods, especially since they are digested quickly. When excess glucose enters the bloodstream, it stimulates the hormone insulin, which promotes the accumulation of fat in adipose tissue.

5. Eat lots of fiber

Vegetable carbohydrates cannot be digested like fiber in the small intestine. A high-fiber diet helps you lose weight by increasing feelings of fullness.

6. Promote intestinal bacteria

The role of bacteria in the gut and in weight management is an emerging area of ​​research. Each individual has a unique composition and unique amount of gut bacteria. Some types can increase the energy a person gets from food, leading to fat deposition and weight gain.

7. Improve sleep quality

The results of several studies have revealed that getting less than five to six hours of sleep a night increases the risk of obesity. Inadequate or quality sleep slows down the process by which the body converts calories into energy, also known as metabolism. Therefore, unused energy is stored as fat when metabolism is less efficient. Lack of sleep can also lead to increased production of insulin and cortisol, which contribute to fat storage.

8. Reduce your stress levels

As a result of stress, adrenaline and cortisol are released into the bloodstream, initially reducing appetite as part of the fight or flight response. But when a person is under constant stress, cortisol stays in the bloodstream longer, which increases appetite and potentially increases food intake.

9. Diet and daily exercise

To lose weight, you need to be aware of all the foods and drinks you consume on a daily basis. The most effective way to do this is to keep a diary or use an online or smartphone food intake tracker. But experts warn that obsessive meal tracking can be unhealthy and lead to poor eating habits.

Losing weight requires a long-term commitment and there are no quick fixes. But the key to achieving and maintaining a healthy weight is eating a balanced, nutritious diet. So, you should eat plenty of fruits and vegetables every day and your protein servings should be of high quality as well as whole grains. It is also recommended that you exercise at least 30 minutes a day.