While there are infinite diets, pills, and meal replacement programs claiming to assure quick weight reduction, most lack any scientific basis. There are, however, certain measures established by research that does have an influence on weight control.
These tactics include exercising, keeping track of calorie intake, intermittent fasting, and lowering the number of carbs in the diet.
In this post, we explore nine efficient strategies for weight reduction.
1. Trying intermittent fasting
Intermittent fasting (IF) is a pattern of eating that comprises repeated short-term fasts and ingesting meals within a shorter time period throughout the day.
Trusted Sources have suggested that short-term intermittent fasting, which is up to 24 weeks in length, contributes to weight reduction in overweight persons.
The most frequent intermittent fasting strategies include the following:
- Alternate day fastingTrusted Source (ADF): Fast every other day and eat regularly on non-fasting days. The modified versionTrusted Source requires consuming only 25–30 percent of the body’s energy demands during fasting days.
- The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days take 500–600 calories.
- The 16/8 method: Fast for 16 hours and eat only within an 8-hour window. For most individuals, the 8-hour window would be about midday to 8 p.m. A research on this strategy indicated that eating within a limited time resulted in the individuals ingesting less calories and losing weight.
- It is advisable to develop a healthy eating patternTrusted Source on non-fasting days and to prevent over-eating.
Tracking your diet and exercise
If someone wants to reduce weight, they should be conscious of everything that they eat and drink each day. The most efficient approach to accomplish this is to document every item that they eat, in either a notebook or an online food tracker.
Researchers anticipated in 2017 that there will be 3.7 billion health app downloads by the end of the year. Of these, applications for nutrition, physical exercise, and weight reduction were among the most popular. This is not without cause, since measuring physical activity and weight reduction success on the go may be an efficient method of controlling weight Trusted Source.
Trusted Source discovered that constant recording of physical activity assisted with weight reduction. Meanwhile, a review study trusted Source revealed a favourable association between weight reduction and the regularity of monitoring food intake and activity. Even a gadget as basic as a pedometer may be a beneficial weight-loss aid.
Mindful eating is a discipline where individuals pay attention to how and where they consume food. This method may help individuals to appreciate the food they consume and keep a healthy weight Trusted Source.
As most individuals have busy lifestyles, they frequently tend to eat fast on the go, in the car, work at their desks, and watch TV. As a consequence, many individuals are scarcely conscious of the food they are consuming.
Techniques for mindful eating include:
- Sitting down to eat, ideally at a table: Pay attention to the food and enjoy the experience.
- Avoiding distractions when eating: Do not switch on the TV, or a laptop or phone.
- Eating slowly: Take time to chew and taste the meal. This strategy assists with weight reduction, since it provides a person’s brain enough time to register the signs that they are full, which may help to avoid over-eating.
- Making careful meal choices: Choose meals that are rich of healthy nutrients and ones that will satisfy for hours rather than minutes.
Eating protein for breakfast
Protein helps modulate appetite hormones to help individuals feel full. This is largely due to a reduction in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.
ResearchTrusted Source on young individuals has also shown that the hormonal consequences of having a high-protein breakfast may linger for many hours.
Good alternatives for a high-protein breakfast include eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding.
Cutting less on sugar and processed carbs
The Western diet is increasingly heavy in added sugars, and this has clear ties to obesityTrusted Source, even when the sugar is in leverages trusted Sources rather than meals.
Refined carbohydrates are excessively processed meals that no longer include fibre and other nutrients. These include white rice, bread, and pasta.
These meals are fast to digest, and they convert to glucose swiftly.
Excess glucose enters the circulation and triggers the hormone insulin, which promotes fat accumulation in the adipose tissue. This adds to weight gain.
Where feasible, folks should replace processed and sugary foods for more nutritious ones. Good meal exchanges include:
- 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 \ssmoothies with water or milk instead of fruit juice
Eating lots of fibre
Dietary fibre defines plant-based carbohydrates that it is not feasible to digest in the small intestine, unlike sugar and starch. Including enough of fibre in the diet might boost the sense of fullness, perhaps contributing to weight reduction.
Fiber-rich foods include:
- whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye \sfruit and vegetables
- peas, beans, and pulses \snuts and seeds
Balancing gut bacteria
One growing field of study is concentrating on the function of bacteria in the gut on weight control.
The human stomach supports a great number and diversity of microbes, including roughly 37 trillion bacteria
Every person has various species and levels of bacteria in their gut. Some varieties may enhance the amount of energy that the individual harvests from meals, leading to fat deposition and weight gain.
Some meals may boost the number of beneficial bacteria in the stomach, including:
- A broad diversity of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an improved fibre intake and a more diversified group of gut flora. People should aim to guarantee that vegetables and other plant-based meals represent 75 per cent of their meal.
- Fermented foods: These improve the activity of healthy bacteria while preventing the development of harmful bacteria. Sauerkraut, kimchi, kefir, yoghurt, tempeh, and miso all contain excellent levels of probiotics, which assist to promote healthy bacteria. Researchers have examined kimchi intensively, and study findings show that it has anti-obesity properties. Similarly, research has indicated that kefir may aid to stimulate weight reduction in overweight women.
- Prebiotic foods: These increase the development and activity of certain of beneficial bacteria that assist weight management. Prebiotic fibre occurs in many fruits and vegetables, including chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is found in cereals, such as oats and barley.
Getting a decent night’s sleep
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity
Trusted Source. There are several reasons behind this.
Research suggestsTrusted Source that inadequate or poor-quality sleep slows down the mechanism in which the body converts calories to energy, termed metabolism. When metabolism is less efficient, the body may store unused energy as fat. In addition, poor sleep may boost the production of insulin and cortisolTrusted Source, which can accelerate fat accumulation.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
Managing your stress levels
Stress stimulates the production of chemicals such as adrenaline and cortisol, which initially lower the appetite as part of the body’s fight or flight reaction.
However, when individuals are under persistent stress, cortisol may linger in the system for longer, which can boost their appetiteTrusted Source and perhaps lead to their eating more.
Cortisol indicates the need to replace the body’s nutritional resources from the preferred source of fuel, which is carbohydrates.
Insulin then delivers the sugar from carbs from the blood to the muscles and brain. If the person does not utilise this sugar in fight or flight, the body will store it as fat.
Researchers found trusted Source that applying an 8-week stress-management intervention program led in a considerable decrease in the body mass index (BMI) of children and adolescents who are overweight or have obesity.
Some strategies of controlling stress include:
- yoga, meditation, or tai chi \sbreathing and relaxation methods
- spending some time outside, for example, walking or gardening