Lose Weight Fast

Scientific research supports the following methods of weight loss:

1. Intermittent fasting

Intermittent fasting is a way to eat that requires you to eat for a short time and then eat again later.

There have been several studies that proved that intermittent fasting for up to 24 hours can lead to weight loss in overweight people.

These are the most popular intermittent fasting methods:

• Alternate Day Fasting: Fast every day, and eat as normal on the rest of the day. Fasting days are when you eat 25-30% of your body’s energy requirements.
• The 5 to 2 Diet: Fast for two days out of seven. On fasting days eat 500-600 calories.
• The 16/8 Method: Fast 16 hours and only eat within an 8-hour window. The 8-hour window is between noon and 8 p.m. For most people, this timeframe results in consuming less calories and losing more weight.

On non-fasting days, it is best to follow a healthy eating style to avoid overeating.

2. Keep track of your exercise and diet

A person who wants to lose weight should keep track of all the food and drinks they consume each day. This can be done by keeping a log of every food and drink they consume in a journal or online.

In 2017, researchers estimated that 3.7 million health apps would have been downloaded by the end 2017. These apps were the most downloaded . This is not surprising, since tracking weight loss and physical activity on the go can be a great way to manage weight.

One study showed that weight loss can be achieved by consistent monitoring of your physical activity. Research shows a positive correlation between weight reduction and regular exercise and food intake. Even a simple device like a pedometer could be useful in weight loss .

3. Mindful eating

Mindful eating refers to a practice that encourages people to pay more attention to what they eat and where it comes from. This practice can help people enjoy their food and keep a healthy weight.

People are often busy and eat fast on the go, in the car, at work, or while watching TV. Many people don’t even realize what they are eating.

Mindful eating techniques include:

• Enjoy your meal, at least at a table.
• Avoid distractions while you eat: Don’t turn on the TV or your phone.
• Slow eating: Take your time and enjoy the food. This helps to lose weight because it allows the brain to recognize when they are full.
• Make thoughtful food choices: Select foods that are rich in nutrients and that last for hours, not minutes.

4. Eating protein for breakfast

To help people feel full, protein can control appetite hormones. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

Research studies on young adults have also shown that high-protein breakfasts can prolong the effects of hormones.

For a high-protein breakfast, eggs, oats and nut butters are good choices.

5. Reducing sugar and refined carbs

The Western diet is becoming more high in added sugars. This has clear links to obesity, even though the sugar is found in beverages and not food.

Refined carbohydrate is a processed food that lacks fiber and other nutrients. These include white rice and bread as well as pasta.

These foods are easy to digest and convert to glucose quickly.

Excess glucose enters the blood and provokes the hormone 37 trillion bacteria.

There are many types and levels of bacteria found in the gut. Certain types of bacteria can increase the energy that a person extracts from food. This can lead to weight gain and fat deposition.

Certain foods may increase the amount of good bacteria in your gut.

• Wide variety of plants. Increasing the amount of fruits, vegetables and grains in the diet will increase fiber uptake and diversity in gut bacteria. It is important to ensure that 75 percent of your meals are made up of vegetables and other plant-based food.
• Fermented foods : These promote the growth of good bacteria and inhibit the growth of harmful bacteria. Probiotics are good for good bacteria. Good sources of probiotics include yogurt, miso, kimchi and kefir. Study results from kimchi have shown that it is anti-obesity. Studies have also shown that Kefir can promote weight loss among overweight women.
• Prebiotic food: These foods stimulate some of the good bacteria needed to aid weight management. Many fruits and vegetables contain prebiotic fiber, including chicory root and artichoke. It can also be found in grains like oats, barley, and barley.

8. A good night’s rest

Numerous studies have shown an increase in obesity due to sleeping less than 5-6 hours per night. This could be due to several factors.

Research suggests that poor quality or insufficient sleep can slow down metabolism, which is the process by which calories are converted to energy. The body can store unutilized energy as fat if its metabolism is not as efficient. Poor sleep can also increase insulin production and cortisol, which can lead to fat storage.

The regulation of appetite-controlling hormones ghrelin and leptin also depends on how long someone sleeps. Leptin signals the brain that you are full.

9. Managing your stress levels

Stress causes the release hormones like adrenaline and cortisol which in turn decrease appetite as part the body’s fight/flight response.

Cortisol can stay in the bloodstream longer if people are constantly stressed. This will increase their appetite and possibly lead to more eating.

Cortisol is a sign that the body needs to replenish its nutritional stores using the preferred fuel source, carbohydrate.

Insulin transports sugar from carbohydrates from blood to muscles and brain. The body stores this sugar as fat if it is not used in fight or flight.

Research found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index 

Takeaway

It is important to remember that there are no quick fixes when it comes to weight loss.

The best way to reach and maintain a healthy 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.