There are many diets, plans, and supplements that claim to make you lose weight fast. Did you know that there are strategies that are backed by science that can help in weight management?
We share effective methods on the best way to lose weight naturally. These include calorie tracking, exercising, carb reduction and intermittent fasting.
This is a pattern of eating that recommends short-term fasts and taking meals within a shorter period during the day.
Studies have indicated that this strategy done for up to 24 weeks helps overweight individuals lose weight.
Here are different methods of intermittent fasting:
– The 5:2 way: Fast on 2 out of 7 days. Eat only 500 to 600 calories on your fasting days.
– The 16:8 method: This involves 16 hours of fasting and eating only during your 8-hour window. It is typical for the 8-hour window to be around noon time to 8 pm. A study showed that when using this method of intermittent fasting, participants ate lower calories and lost weight.
– ADF(Alternate Day Fasting): This requires you to fast every other day and normally eat on nonfasting days. There is an updated version where it involves eating just 25 to 30% of the body’s energy needs during fasting days. It is recommended to adopt a healthy eating pattern on non-fasting days.
Track Diet And Exercise
If you want to lose weight, you should be aware of everything that you eat and drink every day. You should list down every item that you consume either in a journal or online food tracker.
There are estimates that by the end of this year, there would be 3.7 billion health app downloads. The most popular among these apps are diet, exercise and weight loss apps. This proves that keeping track of physical activity and eating patterns while on the go is an effective way of weight management.
A study showed that continually tracking physical activity aided in weight loss. There is also a positive connection between monitoring food intake and exercise. A simple pedometer can be an effective weight loss tool.
People should practice paying attention to how and where they eat food. This allows you to enjoy the food and maintain a healthy weight.
Our fast-paced lives cause us to eat quickly and on the go. We eat in our cars, on our office desks and while watching TV. This leads to being unaware of what type of food we consume.
Some techniques that you can practice include:
– Avoiding distractions like watching TV, working on your laptop or using your mobile device while you eat.
– Paying attention to your food by sitting down and eating at your dining table.
– Take time to chew your food and enjoy the taste and flavors. This gives your brain enough time to recognize signals that you are full. You prevent yourself from overeating this way.
– Choose foods that are healthy and satisfying for longer hours rather than minutes.
Eating Protein For Breakfast
Protein is a good regulator of appetite hormones which makes you feel full. This is because of the lower amounts of the hunger hormone ghrelin and the higher amounts of satiety hormone peptide YY, GLP 1 and cholecystokinin.
Research on young adults has shown that the hormonal effects of eating a high protein breakfast can last longer compared to other diets.
Great choices for your protein breakfast include eggs, nuts, oats, sardines and chia seeds.
Lower Sugar And Carb Intake
The modern-day Western diet has a high amount of sugar which has led to obesity in many people including children.
This involves both food and beverages high in refined carbohydrates and is heavily processed. These include white rice, bread, and pasta.
These types of food are quick to digest and are converted into glucose at once.
Excess glucose stays in the blood and causes insulin to be produced. This leads to weight gain due to fat storage in the adipose tissue.
Try to limit or avoid sugary and starchy foods for more healthy options.
– fruits, nuts, and seeds instead of sweets for your snacks.
– whole grain rice, bread, and pasta instead of the white and refined versions.
– herbal teas and fruit shakes instead of powdered drinks and sodas
– smoothies with water or milk instead of fruit juices.