How to lose weight naturally and quickly
How to lose weight naturally and quickly
Additional Information Daily health news delivery Please enter your email address Your privacy is important to us How to lose weight naturally and quickly Medical Approval: Daniel Bubnis, MS, NASMCPT, NASE IISS Level, Fitness - By Tracy Williams Strudwick July 3, 2018 Scientific evidence for weight loss Take away There are endless diets, supplements, and meal replacement plans that claim to provide rapid weight loss, but most lack scientific evidence. However, there are several science-based strategies that influence weight control. These strategies include exercising, tracking calorie intake, intermittent fasting, and reducing carbohydrate intake. In this article, we will look at 9 effective ways to lose weight. Scientific-Based Methods for Weight Loss Alexander Spatar/Getty Images Here are some weight loss methods supported by scientific
1. Attempt an intermittent fast
Intermittent fasting (IF) is a diet that involves regular short-term fasts and shorter-term meals during the day.
Several studies have shown that short-term intermittent fasting that lasts up to 24 weeks leads to weight loss in overweight people.
The most common intermittent fasting methods are:
Alternative Day Reliable Sauce (ADF) Fasting: Fast every other day and eat normally on non-fasting days. With the modified version of TrustedSource, only 25-30 percent of the body's energy needs are used on fasting days. 5: 2 diet: fast 2 out of 7 days. Eat 500-600 calories on a fasting day. 16/8 method: Fast for 16 hours and eat only during 8 hours. For most people, the 8-hour time frame is between noon and 8 pm. One study with this method found that a limited time diet consumes less calories and loses weight for participants. It's best to eat a healthy diet and overeat on non-fasting days.
2. Track diet and exercise People
who want to lose weight need to know what they eat and drink every day. The most effective way to do this is to keep a log of all the items you consume in your journal or online food tracker. In 2017, 4,444 researchers estimated that there would be 3.7 billion health app downloads by the end of the year. Of these, nutrition, physical activity, and weight loss apps were the most popular. Tracking the progress of physical activity and weight loss can be an effective way to manage weight, so this is not without reason. A study by
Trusted Source found that consistent tracking of physical activity helps with weight loss. Meanwhile, a Trusted Source review study found a positive correlation between weight loss and the frequency of food intake and exercise monitoring. Even a simple device like a pedometer can be a useful weight loss tool.
3. Eat consciously A hearty diet is a habit
of paying attention to where and how people are eating. This habit allows people to enjoy the food they eat and maintain a healthy weight.
Most people live a busy life and tend to eat quickly while traveling, in the car, at work at the desk, or watching TV. As a result, many people are barely aware of what they are eating.
Here are some techniques for eating carefully:
Sit down and eat at the table if possible. Pay attention to the food and enjoy the experience. Don't be distracted while eating. Do not turn on your TV, laptop, or phone. Eat slowly: Take your time to chew and enjoy. This technique helps you lose weight because it gives the human brain enough time to recognize the signal of satiety. This will prevent overeating. Make informed food choices: Choose foods that are rich in nutritious nutrients and fill up in hours instead of minutes.
4th Eat protein for breakfast Protein regulates
appetite hormones and helps people feel full. This is mainly due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormone peptides YY, GLP1 and cholecystokinin. The
Research Trusted Source for young adults also shows that the hormonal effects of a high-protein breakfast can last for hours.
Suitable choices for a high protein breakfast are eggs, oats, nut and seed butter, quinoa porridge, sardines and chia seed pudding.
5. Reduction of sugar and refined carbohydrates
Western diets are increasingly adding sugar, and even if sugar is contained in beverages rather than foods, this has a clear link to obesity.
Refined carbohydrates are highly processed foods that are deficient in fiber and other nutrients. This includes white rice, bread and pasta.
These foods are quick to digest and are quickly converted to glucose.
Excess glucose enters the blood and induces the hormone insulin. This promotes the accumulation of fat in adipose tissue. This contributes to weight gain.
Whenever possible, people need to replace processed and sugar-rich foods with healthier alternatives. Good food exchanges are:
whole grain rice, bread, pasta instead of the white version Fruits, nuts and seeds instead of high sugar snacks Herbal tea and amniotic fluid instead of high sugar lemonade Smoothies with water or milk instead of fruit juice
6. Eat lots of dietary fiber Dietary fiber
, unlike sugar and starch, represents a plant-based carbohydrate that cannot be digested in the small intestine. High fiber intake can increase satiety and reduce weight.
Fiber-rich foods include
whole wheat breakfast cereals, whole wheat pasta, whole wheat bread, oats, barley, and rye. Fruits and vegetables Pea, legumes, legumes Nuts and seeds
7. Balance gut bacteria A new area of research focuses on the role of bacteria in the gut in weight management.
The human intestine is home to a wide variety of microorganisms, including about 37 trillion bacteria.
The type and amount of bacteria in the intestines varies from person to person. Some species increase the amount of energy a person gets from food, which can lead to fat accumulation and weight gain.
Some foods can increase the number of good bacteria in the intestines. For example:
Different Plants: Increasing the number of fruits, vegetables and grains in your diet increases your fiber intake and makes your gut flora more diverse. People should strive to ensure that vegetables and other plant-based foods make up 75 percent of their diet. Fermented foods: These improve the function of good bacteria and at the same time suppress the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso are all rich in probiotics that help the growth of good bacteria. Researchers have extensively studied kimchi, and studies suggest that it works against obesity. Similarly, studies show that kefir helps promote weight loss in overweight women. Prebiotic Foods: These stimulate the growth and activity of some good bacteria that help with weight management. Prebiotic fibers are found in many fruits and vegetables, especially chicory roots, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also found in grains such as oats and barley.
8. Let's sleep soundly Many studies have
shown that less than 5-6 hours of sleep per night is associated with an increased incidence of obesity. There are multiple reasons for this. Studies
suggest that sleep deprivation or sleep deprivation slows down a process called metabolism in which the body converts calories into energy. When metabolism is less effective, the body can store unused energy as fat. In addition, lack of sleep can increase insulin and cortisol production, which also promotes fat accumulation.
How long someone sleeps also affects the regulation of the hormones that control appetite, leptin and ghrelin. Leptin sends a signal of fullness to the brain.
9. Stress level management Stress causes
the release of hormones such as adrenaline and cortisol. These hormones initially reduce appetite as part of the body's fight and flight response.
However, when people are under constant stress, cortisol stays in the bloodstream longer, increasing appetite and potentially eating more.
Cortisol indicates that the body's nutrient stores need to be supplemented with a preferred source of energy: carbohydrates.
Insulin carries sugar from carbohydrates in the blood to the muscles and brain. When an individual does not use this sugar to fight or escape, the body stores it as fat. 4,444 researchers found that an eight-week stress management intervention program significantly reduced the body mass index (BMI) of overweight and obese children and adolescents.
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