There are many diets, supplements and meal plans that claim to achieve rapid weight loss. However, most of them have no scientific evidence. But there are some science-based strategies that affect weight control.
1. Periodic fasting
Intermittent fasting (PH) is a special diet in which intermittent fasting occurs every day. That is, you can eat all day only for a short period of time.
Several studies have shown that PG up to twenty-four weeks leads to weight loss. The most common PG methods include:
- Alternative daily fasting:daytime fasting and regular meals on low days. The modified version assumes that only 25-30% of the body's energy needs are included in the diet on fasting days.
- Diet 5: 2:Fast twice in seven days. On hungry days, eat five hundred to six hundred calories.
- Method 16/8:Fast for 16 hours and eat only through the 8-hour window. For most people, the 8-hour window will be around noon until 20: 00. Studies of this method show that eating for a limited period of time causes participants to consume fewer calories and lose weight.
It's best to eat healthy on fast days and avoid overeating.
2. Tracking diet and physical activity
If someone wants to lose weight, he should know everything he eats and drinks every day. The most effective way to do this is to register each menu item in a food diary or food tracking tool.
A review found a positive relationship between weight loss and the frequency of food and exercise control. Even a device as simple as a pedometer can be a useful weight loss tool.
3. Conscious eating
Careful eating 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 on the move, in the car, working at their desks, and watching TV. As a result, many of us know almost nothing about what we eat.
Conscious eating is characterized by:
- Sit down to eat, preferably at the table: pay attention to the food and have fun.
- Don't be distracted while eating: don't 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 signals that you are full. This prevents overeating.
- Deliberate food choices: Choose foods rich in nutrients that will leave you happy 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 hormonal effects of a high-protein breakfast can last for hours.
Good choice for protein breakfast: oats, nut and seed oil, quinoa porridge, chia seed pudding.
5. Reducing sugar and refined foods
This can help replace high-sugar snacks with fruits and nuts.
Some diets contain more and more added sugars and this has something to do with obesity, even when the sugar is in drinks and not in food.
Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread and pasta.
These foods are quickly digested and quickly converted to glucose. Excess glucose is released into the bloodstream and causes the production of the hormone insulin, which promotes the accumulation of fat in adipose tissue. This leads to weight gain. Whenever possible, people should change processed and sugary foods for healthier options.
Good substitutes:
- wholemeal rice, bread and pasta instead of "white" versions;
- fruits, nuts and seeds instead of high sugar snacks
- herbal teas and fruit water instead of high sugar soda;
- Stir in water or milk instead of fruit juice.
6. More fiber!
Dietary fiber is a plant-based carbohydrate that, unlike sugar and starch, cannot be absorbed in the small intestine. Including large amounts of fiber in your diet increases the feeling of satiety, which can lead to weight loss.
Fiber-rich foods include:
- Wholemeal cereals, wholemeal pasta, wholemeal 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 intestinal bacteria in weight regulation. The human gut is home to a huge number and variety of microorganisms, including about 37 trillion bacteria.
Everyone has a different type and number 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 fiber absorption and a more diverse range of intestinal bacteria. Try to keep vegetables and other plant 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 contain good amounts of probiotics, which 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 root, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also found in cereals such as oats and barley.
8. Get enough sleep
Numerous 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 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 contribute to fat storage.
The duration of sleep also affects the regulation of the appetite-controlling hormones leptin and ghrelin (for example, leptin sends signals to the brain for satiety).
9. Stress Management
Outdoor activities can help deal with stress.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of the body's response to fight or flight.
However, when people are under constant stress, cortisol can stay in the blood longer, which increases their appetite and potentially makes them eat more. Cortisol signals the need to replenish the body's supply of nutrients from the preferred source of "fuel", which is carbohydrates. Insulin then transports sugar from the carbohydrates in the blood to the muscles and brain. If a person does not use this sugar in battle or escape, the body will store it as fat.The researchers found that implementing an 8-week stress management program led to a significant reduction 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, such as walking or gardening.
Basic idea
It's important to remember that when it comes to losing weight, there are no quick fixes.
The best way to achieve and maintain a healthy weight is through a nutritious and balanced diet. This includes 10 servings of fruits and vegetables a day, high quality protein and whole grains. It is also helpful to exercise for at least 30 minutes each day.