There are many diets, supplements and meal plans that lead to rapid weight loss. However, most have no scientific evidence. However, there are some scientifically based strategies that affect weight control.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet in which an intermittent fast occurs every day. That is, you can eat only for a certain short period of time during the day.
Several studies show that PG causes weight loss for up to twenty-four weeks. The most common PG methods are:
- Alternative daytime fasting:fasting every day and eating regularly on non-fast 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. Eat five hundred to six hundred calories on fasting days.
- Method 16/8:Fast for 16 hours and eat only at the window for 8 hours. For most people, the 8-hour window will be open until noon and until 8: 00 p. m. Research on this method shows that eating for a limited period of time causes participants to consume fewer calories and lose weight.
It is best to eat a healthy diet on fast days and avoid overeating.
2. Monitor 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 include every product on your menu in a food diary or meal tracker.
An observational study found a positive relationship between weight loss and food frequency and exercise control. A device as simple as a pedometer can be such a useful weight loss tool.
3. Conscious eating
Mindful eating is an application that focuses on how and where people eat. 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 road, in the car, at their desks, and watching TV. As a result, many of us do not know what to eat.
Characterized by conscious eating:
- 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 meal. This method helps to lose weight, because it gives the human brain enough time to recognize the signals that they are full. This prevents overeating.
- Deliberate food choices: Choose nutritious foods that will satisfy you for hours, not minutes.
4. Protein breakfast
Protein in food - appetite hormones - ghrelin, leptin and cholecystokinin - can help people feel full.Studies in young adults have also shown that the hormonal effects of a high-protein breakfast can last for several hours.
Good choices for a protein breakfast: oats, walnuts and seed oil, quinoa porridge, chia seed pudding.
5. Reducing sugar and delicate foods
This can help replace high-sugar snacks with fruits and nuts.
Some diets contain more and more sugar, and this has to do with obesity, even when sugar is in the drink more than food.
Refined carbohydrates are highly processed foods that do not contain excess 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 helps build fat in adipose tissue. This leads to weight gain. Whenever possible, people should replace processed and sugary foods for healthier choices.
Good substitutions:
- whole grain rice, bread and pasta instead of "white" versions;
- Fruits, nuts and seeds instead of high-sugar snacks
- herbal teas and fruit juices instead of high amounts of baking soda;
- Smooth with water or milk instead of fruit juice.
6. More fiber!
Unlike dietary fiber, sugar and starch, it is a plant-based carbohydrate that cannot be digested in the small intestine. Having a lot of fiber in your diet increases the feeling of satiety, which can lead to weight loss.
Fiber-rich foods include:
- Whole grain breakfast, whole grain pasta, whole grain bread, oats, barley and rye
- fruits and vegetables;
- peas, beans and legumes;
- nuts and seeds.
7. Stabilization of intestinal microflora
A new field of study is the role of intestinal bacteria in weight regulation. There are many microorganisms in the human gut, including about 37 trillion bacteria.
Every person has a different type and number of bacteria in their intestines. Some can increase the energy a person gets from food, which leads to fat accumulation and weight gain.
Foods that promote the growth of beneficial bacteria in the gut:
- Herbal foods:Increasing the amount of fruits, vegetables and grains in the diet will lead to more fiber absorption and a more diverse collection of intestinal bacteria. Try to keep vegetables and other plant foods for 75% of your diet.
- Fermented foods:increase the activity of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh and miso contain large amounts of probiotics that help increase the number of beneficial bacteria.
- Prebiotic foods:Stimulate the growth and activity of some beneficial bacteria that help manage 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 grains such as oats and barley.
8. Appropriate sleep
Numerous studies have shown that sleeping less than 5-6 hours a night is associated with increased obesity. There are several reasons for this.
Studies show that inadequate or poor quality sleep slows down the conversion of calories into energy, called metabolism. When 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 helps to accumulate fat.
Sleep also affects the regulation of appetite-controlling hormones leptin and ghrelin (for example, leptin sends signals to the brain for satiety).
9. Stress Management
External work can help manage stress.
Stress causes the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of the body's combat or flight response.
However, when people are under constant stress, cortisol can stay in the bloodstream longer, which increases appetite and potentially leads to overeating. Cortisol indicates that the body needs to replenish nutrients from a preferred "fuel" source, which is carbohydrates. Insulin then carries sugar from carbohydrates in the blood to the muscles and brain. If a person does not use this sugar in battle or flight, the body stores it as fat.
The researchers found that 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;
- Spend time outdoors, such as walking or working in the garden.
Main idea
It is important to remember that when it comes to losing weight, there is no quick fix.
The best way to gain and maintain a healthy weight is a nutritious and balanced diet. This includes 10 servings of fruits and vegetables a day, high quality protein and whole grains. It is also useful to exercise at least 30 minutes every day.