There are many diets, supplements, and eating plans that claim to achieve rapid weight loss. However, most of them lack scientific evidence. However, there are some science-based strategies that have an impact on weight management.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet in which intermittent fasting occurs daily. This means that you can only eat for a specific short time throughout the day.
Several studies have shown that PG leads to weight loss for up to twenty-four weeks. The most common PG methods include the following:
- Alternative fasting during the day:Fasting every other day and regular meals on non-fast days. The modified version assumes that on fasting days only 25-30% of the body's energy needs are contained in food.
- Diet 5: 2:Fast twice for seven days. Eat five hundred to six hundred calories on fasting days.
- Method 16/8:Fast 16 hours and only eat during the 8-hour window. For most people, the 8-hour window is open around noon until 8: 00 p. m. Research on this method has shown that eating for a limited period of time resulted in participants consuming fewer calories and losing weight.
It's best to eat healthily on fasting days and avoid overeating.
2. Tracking diet and physical activity
If someone wants to lose weight, they have to know about everything they eat and drink every day. The most effective way to do this is to keep a record of each entry on your menu in a food diary or food tracker.
An overview study found a positive correlation between weight loss and the frequency of food and exercise control. Even something as simple as a pedometer can be a useful tool for weight loss.
3. Conscious eating
Mindful eating is a practice in which people pay attention to how and where they eat. It enables you to enjoy food and maintain a healthy weight.
Since most people lead busy lifestyles, people often tend to eat quickly while on the go, in their cars, at their desks, and while watching TV. As a result, many of us almost don't know what we are eating.
Conscious eating is characterized by:
- Sit down to eat, preferably at the table: watch the food and have fun.
- Don't get distracted while eating: don't turn on your TV, laptop or phone.
- Eat slowly: take time to chew and enjoy your food. This method will help you lose weight by giving your brain enough time to recognize the signals that you are full. This prevents overeating.
- Deliberate food choices: choose nutrient-dense foods that will keep you happy for hours, not minutes.
4th protein breakfast
Protein in foods can regulate appetite hormones - ghrelin, leptin, and cholecystokinin - and help people feel full.
Studies in young adults have also shown that the hormonal effects of a high-protein breakfast can last for hours.
Good choice for a protein breakfast: oats, nut and seed oil, quinoa porridge, chia seed pudding.
5. Reduction of sugar and refined foods
This can help replace high-sugar snacks with fruits and nuts.
Some diets contain more and more added sugar, and this has some relationship to obesity, even if the sugar is found in drinks rather than food.
Refined carbohydrates are highly processed foods that no longer contain fiber or other nutrients. This includes white rice, bread, and pasta.
These foods are digested quickly and quickly converted to glucose. Excess glucose is released into the bloodstream and triggers the production of the hormone insulin, which promotes the accumulation of fat in adipose tissue. This leads to weight gain. Whenever possible, people should swap processed and sugary foods for healthier options.
Good replacement:
- Whole grain rice, bread and pasta instead of the "white" versions;
- fruits, nuts and seeds instead of high-sugar snacks
- Herbal teas and water with fruits instead of sugary lemonades;
- Smoothies with water or milk instead of fruit juice.
6. More fiber!
Dietary fibers are vegetable carbohydrates that, unlike sugar and starch, cannot be digested in the small intestine. When you add a lot of fiber to your diet, it increases the feeling of fullness, which can lead to weight loss.
Foods rich in fiber include:
- Whole grain breakfast cereals, whole wheat pasta, whole grain bread, oats, barley and rye
- fruits and vegetables;
- peas, beans and legumes;
- nuts and seeds.
7. Stabilization of the intestinal microflora
A new area of research is the role of gut bacteria in regulating weight. The human intestine is home to a large number and variety of microorganisms, including around 37 trillion bacteria.
Every person has a different type and number of bacteria in their intestines. Some of them can increase the amount of energy a person gets from food, resulting in fat storage and weight gain.
Foods that promote the growth of beneficial bacteria in the intestines:
- Variety of plant-based foods:An increase in the amount of fruit, vegetables and grains in the diet leads to an increased intake of fiber and a more diverse collection of intestinal bacteria. Try to save vegetables and other plant-based foods for 75% of your diet.
- Fermented foods:They improve the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics that help increase the number 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 roots, artichokes, onions, garlic, asparagus, leeks, bananas, and avocados. It is also found in grains like oats and barley.
8. Get enough sleep
Numerous studies have shown that sleeping less than 5-6 hours per night is linked to an increased incidence of obesity. There are mutliple reasons for this.
Research shows that inadequate or poor sleep slows down the process of converting calories into energy, called metabolism. When the metabolism is less efficient, the body can store unused energy in the form of fat.
In addition, poor sleep can increase the production of insulin and cortisol, which also contributes to fat storage.
The length of sleep also influences the regulation of the appetite-controlling hormones leptin and ghrelin (for example, leptin sends signals to the brain about saturation).
9. Stress management
Outdoor activities can help deal with stress.
Stress triggers the release of hormones like 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, increasing their appetite and potentially causing them to eat more. Cortisol signals the need to replenish nutrient stores in the body from the preferred source of "fuel", namely carbohydrates. Insulin then carries sugar from carbohydrates in the blood to the muscles and the brain. When a person doesn't use this sugar in combat or in flight, the body stores it as fat.
Researchers found that implementing an 8-week stress management program resulted in significant reductions in BMI in overweight and obese children and adolescents.
Some stress management techniques:
- Yoga, meditation or tai chi;
- breathing and relaxation techniques;
- Spending time outdoors, e. g. B. go for a walk or work in the garden.
main idea
It is important to remember that there are no quick fixes when it comes to losing weight.
The best way to achieve and maintain a healthy weight is by eating a nutritious and balanced diet. This includes 10 servings of fruits and vegetables per day, high quality protein, and whole grains. It is also helpful to exercise for at least 30 minutes each day.