Weight reduction methods backed by science include:
#1. Experiment with IF
(IF), otherwise called Intermittent fasting, constitutes a way of eating that comprises many short-term fasts and smaller meals throughout the day.
According to Trusted Source, short-term intermittent fasting (up to 24 weeks) causes weight reduction in overweight people.
Intermittent fasting is most commonly used as follows:
Alternate day fasting (ADF): Eat regularly on non-fasting days. Eat only 25–30% of your body’s energy demands on fasting days.
The 5:2 Diet: Fast twice a week. On fast days, consume 500–600 cal.
Method: Fast for about 16 hours and eat just for 8 hours. Most people have an 8-hour window from midday to 8 p.m. A study indicated that restricting meals reduced calorie intake and weight loss.
On non-fasting days, it is recommended to eat healthily and avoid overeating.
#2. Diet and exercise tracking
To reduce weight, one should be conscious of what they eat and drink daily. The best method to accomplish this is to keep a food journal or use an online food tracker.
In 2017, researchers predicted 3.7 billion health app downloads for the year. Diet, exercise, and weight reduction applications were among the most popular. This is not without cause since tracking exercise, and weight reduction progress on the move can help manage weight.
According to Trusted Source, measuring physical activity assisted with weight loss. Trusted research discovered a link between weight reduction and regularity of food and activity tracking. A pedometer, for example, can help you lose weight.
#3. Mindful eating
Mindful eating refers to paying attention to how and where you eat. This habit can help people enjoy their food and stay fit.
People who are busy prefer to eat on the move, in the vehicle, at their workplaces, or while watching TV. As a result, many people scarcely notice their food.
Mindful eating includes:
Eating at a table: Enjoy the meal and the experience.
Distraction-free eating: No TV, laptop, or phone.
Slow eating: Take your time with your food. This approach aids in weight loss by allowing the brain to detect signs of fullness, preventing overeating.
Choosing food with care: Choose foods rich in nutrients that will keep you satisfied for hours rather than minutes.
#4. Eating protein during breakfast Protein can help manage appetite hormones. This is attributed to a reduction in ghrelin and an increase in peptide YY, GLP-1, and cholecystokinin.
According to trusted research on young people, the hormonal consequences of a high-protein breakfast can continue for many hours.
Eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding are high-protein options.
#5. Sugar and refined carbohydrate reduction
The Western diet is increasingly heavy in added sugars, linked to obesity, even when the sugar is in drinks rather than food.
Refined carbs are devoid of fiber and other nutrients: white rice, bread, and pasta.
These meals are easily digested and quickly metabolized.
Excess glucose enters the bloodstream, triggering insulin, which promotes fat accumulation. This causes weight growth.
Processed and sugary foods should be avoided wherever feasible. Some good meal swaps:
white rice, bread, and pasta instead of whole-grain
Snacks made of fruit, nuts, and seeds
smoothies using water or milk instead of fruit juice
#6. Eat a lot of fiber
Unlike sugar and starch, dietary fiber is a plant-based carbohydrate that cannot be digested in the small intestine. Therefore, fiber-rich foods can help you feel fuller longer, which can help you lose weight.
Foods that are rich in fiber are:
whole-grain cereals, pasta, bread, oats, barley, and rye
legumes, pulses, nuts, and seeds
#7. Restoring gut flora
The importance of gut bacteria in controlling weight is one growing study subject.
The human gut is home to roughly 37 trillion bacteria.
Each person’s gut bacteria is unique. Some can boost dietary energy harvesting, resulting in fat deposition and weight gain.
Some meals can boost gut bacteria, such as:
Various plants: Increasing the intake of fruits, vegetables, and grains increases fiber absorption and diversity of gut flora. Therefore, vegetables and other plant-based meals should make up at least 75% of a meal.
Fermented foods boost healthy bacteria while suppressing harmful bacteria development. Probiotics are found in sauerkraut, kimchi, kefir, yogurt, tempeh, and miso foods. For example, researchers have examined kimchi extensively and found it anti-obesity.
Similarly, kefir has been demonstrated to aid in weight loss in overweight women.
Prebiotic meals increase the development and activity of beneficial bacteria that help regulate weight. In addition to chicory root and artichoke, prebiotic fiber is found in bananas and avocados. Also, it’s in oats and barley.
#8. Getting enough sleep
Obesity is linked to receiving fewer than 5–6 hours of sleep every night.
. This is due to numerous factors.
Insufficient or poor-quality sleep may impede metabolism, the body’s process of converting calories to energy. If metabolism slows, the body may retain excess energy such as fat. In addition, lack of sleep increases insulin and cortisol levels, which promote fat accumulation.
Sleep duration impacts the appetite-controlling hormones leptin and ghrelin. Leptin tells the brain when you’re full.
#9. Managing stress
Stress causes the body’s fight or flight reaction to produce chemicals like adrenaline and cortisol, which initially suppress hunger.
When people are constantly stressed, cortisol stays in their circulation longer, increasing their hunger and perhaps resulting inovereating.
Cortisol indicates the need to substitute the body’s nutritional resources, which are carbohydrate-based.
Insulin then transfers the blood sugar to the muscles and brain. The body will retain this sugar as fat if it is not used in fight or flight.
Researchers discovered that an 8-week stress-management intervention program resulted in a substantial reduction in the BMI of overweight or obese children and adolescents.
A few ways to reduce stress:
yoga, meditation, or tai chi breathing exercises
spending time outside, such as walking or gardening