There are many diets, supplements, and meal plans that claim to lose weight quickly. However, most of them lack scientific evidence. But there are some scientifically based strategies that influence weight control.
1. Fast for a while
Intermittent fasting (PH) is a special food where intermittent fasting occurs daily. That is, throughout the day, you can only eat for a certain period of time.
Some studies show that PG up to twenty-four weeks causes weight loss. The most common PG methods are:
- Alternative daytime fasting:fasting daily and regular meals on non-fasting days. The modified version assumes that only 25-30% of the body's energy needs are included in the food on the day of fasting.
- Diet 5: 2:Fast twice in seven days. On the day of fasting, eat five hundred to six hundred calories.
- Method 16/8:Fasting for 16 hours and eating only for 8 hours. For most people, the 8-hour period will last around noon until 8: 00 p. m. Research on this method shows that eating for a limited time causes participants to consume fewer calories and lose weight.
It is best to eat healthy food on a fast day and avoid overeating.
2. Track diet and physical activity
If a person wants to lose weight, he should know about everything he eats and drinks every day. The most effective way to do this is to include each item on your menu in a food diary or food tracker.
An observational study found a positive correlation between weight loss and frequency of food control and exercise. Even a tool as simple as a pedometer can be a useful weight loss tool.
3. Eat consciously
Eating attentively is a practice in which people pay attention to how and where they eat. It allows you to enjoy food and maintain a healthy weight.
Because most people lead a busy lifestyle, people often tend to eat fast while moving, in the car, working at their desk and watching TV. As a result, many of us are barely aware of what we are eating.
Conscious eating is characterized by:
- Sit down to eat, preferably at the table: watch the food and have fun.
- Do not be distracted while eating: do not 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 signal that you are full. This avoids overeating.
- Deliberate food choices: Choose nutrient-dense foods that will keep 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 also show that the effects of high-protein breakfast hormones can last for hours.
Good choices for protein breakfast: oats, nuts and seed oil, quinoa porridge, chia seed pudding.
5. Reduce sugar and refined foods
This can help replace snacks with sugar and fruit.
Some diets contain more added sugar, and this has to do with obesity, even though sugar is found in beverages rather than food.
Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. This includes white rice, bread, and pasta.
These foods are digested quickly and quickly turn into glucose. Excess glucose is released into the bloodstream and triggers the production of the hormone insulin, which stimulates the accumulation of fat in adipose tissue. This leads to weight gain. If possible, people should change processed and sugary foods for healthier options.
Good replacement:
- wheat, bread and pasta rice instead of the "white" version;
- fruits, nuts and seeds instead of high-sugar snacks
- herbal tea and water with fruit instead of high sugar soda;
- smoothies with water or milk instead of fruit juice.
6. More fiber!
Dietary fiber is a vegetable carbohydrate that, unlike sugar and starch, is indigestible in the small intestine. Including high amounts of fiber in your diet increases satiety, which can lead to weight loss.
Foods rich in fiber include:
- Wheat breakfast cereals, whole wheat pasta, whole wheat bread, oats, barley, and rye
- fruits and vegetables;
- peas, beans and legumes;
- nuts and seeds.
7. Stabilization of intestinal microflora
One of the new areas of research is the role of intestinal bacteria in weight control. The human gut is home to a large number of microorganisms, including about 37 trillion bacteria.
Everyone has different types and numbers of bacteria in their gut. 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 group of intestinal 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 large amounts of probiotics, which help increase the amount 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, artichoke, onion, garlic, asparagus, onion, banana, and avocado roots. It is also found in grains such as wheat and barley.
8. Adequate sleep
A number of studies show that sleep 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. When metabolism is less efficient, the body can store unused energy in the form of fat.
In addition, poor sleep can increase insulin and cortisol production, which also contributes to fat storage.
Sleep duration also affects the regulation of the hormones leptin and ghrelin that control appetite (for example, leptin sends a satiety signal to 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 fight or flight response.
However, when people are under constant stress, cortisol can stay in the bloodstream longer, which increases their appetite and potentially causes them to eat more. Cortisol signifies the need to increase the body's storage of nutrients from a preferred "fuel" source, namely carbohydrates. Insulin then transports sugar from carbohydrates in the blood to the muscles and brain. If a person does not use this sugar in a fight or flight, the body will store it as fat.
Researchers found that implementing an 8-week stress management program resulted in a significant decrease in BMI in overweight and obese children and adolescents.
Some Stress Management Techniques:
- yoga, meditation or tai chi;
- breathing and relaxation techniques;
- spend time outdoors, such as walking or working in the garden.
Main idea
It is important to remember that when losing weight, there is no quick fix.
The best way to achieve and maintain a healthy weight is through a nutritious and balanced diet. These include 10 servings of fruits and vegetables a day, high quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day.