There are many diets, nutritional supplements and meal plans that claim to achieve rapid weight loss. However, most of them lack scientific evidence. But there are some science-based strategies that affect weight management.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet where intermittent fasting occurs every day. That is, throughout the day, you can only eat for a short period of time.
Several studies have shown that PG for up to twenty-four weeks leads to weight loss. The most common PG methods are:
- Alternative daytime fasting:fasting on alternate days and regular meals on days without fasting. The modified version involves the inclusion of only 25-30% of the body's energy needs in the diet on fasting days.
- 5: 2 diet:Fast twice in seven days. On fasting days, eat five to six hundred calories.
- Method 16/8:Fast for 16 hours and eat only during the 8 hour window. For most people, the 8 hour window will be around noon until 8 pm. Research on this method has shown that eating for a limited period results in participants consuming fewer calories and losing weight.
It is better to follow a healthy diet on fasting days and avoid overeating.
2. Control of diet and physical activity
If someone wants to lose weight, they should know everything they eat and drink every day. The most effective way to do this is to record each menu item in a food diary or food tracker.
An observational study found a positive correlation between weight loss and frequency of eating and exercise control. Even a device as simple as a pedometer can be a useful tool for losing weight.
3. Conscious eating
Conscious eating is a practice in which people pay attention to how and where they eat. It allows you to enjoy food and maintain a healthy weight.
Since most people lead a hectic lifestyle, people tend to eat quickly while on the move, in the car, working at their desks and watching TV. As a result, many of us are almost unaware of what we are eating.
Conscious eating is characterized by:
- Sit down to eat, preferably at the table: pay attention to the food and have fun.
- Don't get distracted while eating: don't turn on your TV, laptop or phone.
- Eat slowly: take time to chew and enjoy your food. This method helps you lose weight because it gives the brain enough time to recognize the signs that you are full. This prevents overeating.
- Deliberate food choices: Choose nutrient-rich foods that will keep you satisfied for hours, not minutes.
4. Protein breakfast
Food protein can regulate appetite hormones - ghrelin, leptin and cholecystokinin - helping people to feel full.
Studies in young adults have also shown that the hormonal effects of a protein-rich breakfast can last for hours.
Good options for a protein breakfast: oats, nut and seed oil, quinoa porridge, chia seed pudding.
5. Reduce sugar and refined foods
This can help replace sugar-rich snacks with fruits and nuts.
Some diets increasingly contain added sugars and this has something to do with obesity, even when sugar is found in drinks instead of food.
Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. This includes white rice, bread and pasta.
These foods are quickly digested and converted to glucose. Excess glucose is released into the bloodstream and triggers the production of the hormone insulin, which promotes the accumulation of fat in adipose tissue. This leads to weight gain. Whenever possible, people should switch from processed and sugary foods to healthier options.
Good substitutions:
- brown rice, bread and pasta instead of the "white" versions;
- fruits, nuts and seeds instead of high sugar snacks
- herbal teas and water with fruit instead of soft drinks with a high sugar content;
- smoothies with water or milk instead of fruit juice.
6. More fiber!
Dietary fiber is a vegetable carbohydrate that, unlike sugar and starch, cannot be digested in the small intestine. Including large amounts of fiber in your diet increases the feeling of satiety, which can lead to weight loss.
Foods rich in fiber include:
- Whole grain breakfast cereals, whole grain pasta, whole grain bread, oats, barley and rye
- fruits and vegetables;
- peas, beans and vegetables;
- nuts and seeds.
7. Stabilization of the intestinal microflora
A new area of research is the role of intestinal bacteria in regulating weight. The human intestine is home to a large number and variety of microorganisms, including about 37 trillion bacteria.
Each person has a different type and number of bacteria in their intestines. Some of them can increase the amount of energy a person gets from food, which leads to fat storage and weight gain.
Foods that promote the growth of beneficial bacteria in the intestine:
- Variety of plant foods:Increasing the amount of fruits, vegetables and grains in the diet will lead to greater fiber absorption and a more diverse collection of intestinal bacteria. Try to keep vegetables and other plant foods in 75% of your diet.
- Fermented foods:they increase the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh and miso contain good amounts of probiotics, which help to increase the number of beneficial bacteria.
- Prebiotic foods:They stimulate the growth and activity of some beneficial bacteria that help control weight. Prebiotic fiber is found in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, bananas and avocados. It is also found in grains such as oats and barley.
8. Adequate sleep
Numerous studies have shown that sleeping less than 5 to 6 hours a night is associated with an increased incidence of obesity. There are several reasons for this.
Research shows that insufficient or poor quality sleep slows down the process of converting calories into energy, called metabolism. When metabolism is less efficient, the body can store unused energy in the form of fat.
In addition, too little sleep can increase the production of insulin and cortisol, which also contribute to fat storage.
Sleep duration also affects the regulation of the hormones leptin and ghrelin that control appetite (for example, leptin sends signals to the brain asking for satiety).
9. Stress management
Outdoor activities can help control stress.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of the body's fight or flight response.
However, when people are under constant stress, cortisol can stay in the bloodstream longer, which increases their appetite and potentially leads them to eat more. Cortisol signals the need to replenish the body's supply of nutrients from the preferred "fuel" source, which is carbohydrates. Insulin then transports sugar from carbohydrates in the blood to the muscles and the brain. If a person does not use this sugar to fight or flee, the body will store it as fat.
The researchers found that implementing an 8-week stress management program led to significant reductions in BMI in overweight and obese children and adolescents.
Some stress management techniques:
- yoga, meditation or tai chi;
- breathing and relaxation techniques;
- spending time outdoors, like walking or working in the garden.
Main idea
It is important to remember that when it comes to losing weight, there are no quick fixes.
The best way to achieve and maintain a healthy weight is through a nutritious and balanced diet. This includes 10 servings of fruits and vegetables a day, high-quality proteins and whole grains. It is also useful to exercise for at least 30 minutes every day.