While there are endless diets, supplements and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.
These strategies include exercising, keeping track of calorie intake, detox and reducing the number of oily or deep fried foods in the diet.
In this article, we consider nine effective methods of weight loss.
Science-backed ways to lose weight: 1. Trying Detox Diet: By doing a detox or minimizing the toxins your body has to process, you give your liver the space it needs to start processing these toxins again. Once processed they are released into the lymphatic system, kidneys and blood to be eliminated. 2. Tracking your diet and exercise: Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Research Trusted Source suggests that tracking diet, physical activity, and weight loss progress on the go can be an effective way of managing weight. 3. Eating mindfully: Eat Slowly, Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating. Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes. 4. Eating protein for breakfast: Research Trusted Source on young adults has also demonstrated that the hormonal effects of eating a high protein breakfast can last for several hours.
Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding. 5. Cutting back on Sugar and Backery Items: Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain. Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta. 6. Eating plenty of fiber: Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. 7. Balancing Gut Bacteria: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley. 8. Getting a good night’s sleep: Research suggests Trusted Source that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol Trusted Source, which also prompt fat storage. 9. Managing your stress levels: Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, carbohydrate.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. Final Conclusion: The best way to manage weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day. www.drsunnygupta.com