There might exist endless diets, supplements, and meal replacement plans claiming that this will surely help them lose weight, but they lack scientific evidence or any sort of proper and practical evidence. however there are some strategies that are scientifically proven to make an impact on weight management, which eventually helps one to lose weight
These strategies involve exercising, keeping a proper check and balance on your calorie intake, intermittent fasting, and decreasing the amount of carbohydrates in the diet.
Let’s discuss what these effective strategies of weight loss are
1. Trying intermittent fasting
Intermittent fasting is a method of eating that consists of fasting during most of the hours of the day and eating your meal in the hours of the day.
Statistics show that short-term intermittent fasting which is nearly around 24 weeks in duration which leads up to weight loss in people who are overweight
The most common types of intermittent fasting are:
The 5:2 Diet: This approach includes eating regular meals for 5 days a week and rapidly reducing calorie intake (around 500-600 calories) on the other days of the week.
Eat-Stop-Eat: This type involves fasting for 24 hours once or twice a week. For example, not having a meal or eating anything at all from breakfast one day to breakfast the next day.
Alternate-Day Fasting: In this type, you rotate your fasting and eating days, between the days you are going to fast and days when you will have proper meals, which means on some days you will take few calories or none at all, and on other days you will have regular eat on other days.
It’s advised that you should follow a nutritious eating routine on days when you’re not fasting and to steer clear of excessive eating.
2.Monitoring your food intake and physical activity
If someone is trying to lose weight, they should know about what they are eating and drinking every day. The most efficient method to do this is by creating a scheduling calendar for diet or a diet plan.
If a person is trying to lose weight, he should be aware of what he is eating and drinking every day. The most effective way to do this is to log these items in either a journal or an online food tracker.
Research suggests that monitoring diet, physical activity, and progress of weight loss can be an effective way of weight management.
3. Mindful Eating
Having a proper check and balance on what you are eating is very effective if you are trying to lose weight. This way people enjoy and eat food while maintaining a healthy weight.
In the modern era people are leading a very busy life and that’s why they try to eat their food quickly like while driving, or on the run,while working or while watching TV and believe it or not but because of this people are not aware of what they are eating.
Ways of mindful eating are:
- Eat Slowly: Take your time to chew your food thoroughly. Eating this way will allow the body to realize if it’s full or not.
- Pay Attention: Be mindful of the taste and texture of your food. One should appreciate every bite of his food.
- Listen to Your Body: One should eat only when he feels hungry and stop when he feels full. You should learn to understand the signals given by your body.
- Avoid Distractions: Don’t watch TV while eating, stop using your phone and pay attention to your meal.If you are able to avoid all the unnecessary distractions then you will be able to enjoy your meal and it will be more beneficial for your health.
- Portion Control: Be mindful of the amount of food you eat. It can be done by using small plates and bowls.
4. Eating protein for breakfast
Protein regulates appetite hormones which helps people in feeling full. This happens due to decrease in the amount of hunger hormone ghrelin and a rise in satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research shows that hormonal effects of eating high protein breakfast will last for hours in young adults
Best options for a high protein breakfast are eggs, oats, nuts and seed butters, quinoa porridge, sardines, and chia seed pudding.
5.Decreasing amount sugar and processed carbohydrates
The diet used in western countries contains high amounts of sugar, which directly links with obesity, even if the sugar is in beverages it can be the cause of weight gain.
Refined carbohydrates are highly processed food items and they possess very few quantities of fiber and other nutrients. Some examples are White rice, bread, and pasta.
They are quick to digest and convert glucose rapidly.
Extra glucose enters the blood and affects the insulin hormone, which stores fat in the adipose tissue. They play a major role in increasing weight so they should be swapped with more healthier options.
Good food swaps include:
- Whole-grain rice, bread, and pasta instead of the white versions
- Fruits, nuts, and seeds instead of high sugar snacks
- herbs teas and fruits-infused water instead of high sugar sodas
- Smoothies with water or milk instead of fruit juice
Usage of Fiber filled food:
Adapting a diet filled with fiber is beneficial for health. Dietary fiber found in plant-based carbohydrates, cannot be digested in the small intestine, unlike sugars and starches. By consuming fiber rich foods, you can enhance the sensation of fullness, potentially aiding in weight loss.
Foods with high fiber are :
- Whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats barley, and rye.
- Fruits and vegetables.
- Peas, beans and pulses.
- Nuts and seeds.
Summary
In summary, not all weight loss methods work, but some are backed by science. One effective approach is intermittent fasting, where you eat during specific times. Being mindful of what you eat, called conscious eating, is crucial too. It means you should pay attention to your body’s signals and to prevent any sort of overeating. Having protein-rich breakfasts helps control hunger and keeps you full. It’s also important to be aware of sugary and processed foods, which can be replaced with high-fiber options for better digestion and a lasting feeling of fullness. Additionally, keeping a food diary or using apps to track what you eat and your physical activity can provide helpful insights. By following these proven methods and being mindful of your body, you can achieve sustainable weight loss, dispelling common misconceptions about the journey to a healthier you.
