Even though there are a lot of diets, supplements, and meal replacement plans that claim to help you lose weight quickly, most of them lack scientific proof. There are, however, some scientifically proven ways to manage your weight that do work.
Some of these strategies are working out, keeping track of how many calories you eat, fasting every so often, and eating less carbs.
In this article, we look at nine good ways to lose weight.
Ways to lose weight that are backed by science:
1. Try intermittent fasting:
Intermittent fasting (IF) is a way of eating that involves going without food for short periods of time and eating your meals in a shorter amount of time during the day.
Trusted sources have found that people who are overweight lose weight when they fast intermittently for short periods of time (up to 24 weeks).
Some of the most common ways to do intermittent fasting are:
Alternate day fasting: Fast every other day and eat normally on the days you’re not fasting. On fasting days, the modified version has people eat only 25–30% of the energy their bodies need.
The 5:2 Diet says to fast two days out of every week. On days you are fasting, eat 500 to 600 calories.
The 16/8 method is to not eat for 16 hours and only eat for 8 hours. Most people’s 8 hours would be between noon and 8 p.m. A study on this method found that when people ate only during certain times, they ate fewer calories and lost weight.
On days when you are not fasting, it is best to eat in a healthy way and not eat too much.
2. Keep track of what you eat and how much you work out:
If you want to lose weight, you should be aware of everything you eat and drink every day. The best way to do this is to write down or keep track of everything they eat in a journal or online food tracker.
Researchers thought that there would be 3.7 billion downloads of health apps by the end of 2017. Diet, exercise, and weight loss apps were some of the most downloaded of these. This isn’t for nothing, since keeping track of physical activity and weight loss progress on the go can be a good way to manage weight. Known Source.
Trusted Source found that keeping track of how much physical activity you do every day helped you lose weight. A review study found a link between how often you track what you eat and how often you work out and how much weight you lose. Even something as simple as a “pedometer” can help you lose weight.
3. Eating mindfully:
When people eat mindfully, they pay attention to how and where they eat. People can enjoy the food they eat and stay at a healthy weight if they do this. Known Source.
Most people have busy lives, so they often eat quickly in the car, at their desks, or while watching TV. Because of this, many people don’t pay much attention to the food they eat.
Some ways to eat more mindfully are:
When you sit down to eat, preferably at a table, pay attention to the food and enjoy the experience.
How to eat without getting distracted: Don’t turn on the TV, phone, or laptop.
Taking your time when you eat: Chew your food well and enjoy it. This method helps people lose weight because it gives the brain time to figure out when a person is full, which can stop them from eating too much.
Choosing food with thought: Choose foods that are full of nutrients and will keep you full for a long time, not just a few minutes.
4. Eating protein for breakfast:
Protein can help control hormones that control hunger, which can make people feel full. This is mostly because the hunger hormone ghrelin goes down and the hormones that make you feel full go up. These are peptide YY, GLP-1, and cholecystokinin.
Research on young adults has also shown that eating a high-protein breakfast can have hormonal effects that last for several hours.
Eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding are all good breakfast options that are high in protein.
5. Cut back on sugar and refined carbohydrates:
Added sugars are becoming more common in the Western diet, and this has been linked to obesity, even when the sugar comes from drinks and not food.
Refined carbohydrates are foods that have been processed so much that the fibre and other nutrients are gone. White rice, bread, and pasta are examples of these foods.
These foods are easy to break down and quickly turn into glucose.
When there is too much glucose in the blood, the hormone insulin is released. Insulin makes the adipose tissue store fat. This makes people gain weight.
People should eat less processed and sugary foods and more healthy foods when they can. Some good food swaps are:
instead of the white versions, whole-grain rice, bread, and pasta
Instead of high-sugar snacks, eat fruit, nuts, and seeds.
herb teas and water with fruit added instead of sodas with a lot of sugar smoothies made with water or milk instead of fruit juice
6.Eat a lot of fiber:
Dietary fibre is a type of carbohydrate found in plants that can’t be broken down in the small intestine, unlike sugar and starch. Getting a lot of fibre in your diet can make you feel fuller, which could help you lose weight.
Foods that are high in fibre are:
Whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye Fruits and vegetables
nuts and seeds, peas, beans, and pulses
7. Keeping gut bacteria in balance:
A new area of research is looking at how bacteria in the gut affect weight control.
There are a lot of different kinds of microorganisms in a person’s gut, including about 37 trillion bacteria.
The types and amounts of bacteria in each person’s gut are different. Some types can make a person get more energy from the food they eat, which can lead to fat buildup and weight gain.
Some foods, like those listed below, can increase the number of good bacteria in the gut.
A lot of different kinds of plants: Eating more fruits, vegetables, and grains will help you get more fibre and have a more diverse group of gut bacteria. People should try to make sure that 75 percent of their meal is made up of vegetables and other plant-based foods.
Fermented foods help good bacteria do their jobs better and stop bad bacteria from growing. Sauerkraut, kimchi, kefir, yoghurt, tempeh, and miso all have a lot of probiotics, which help to grow more good bacteria. A lot of research has been done on kimchi, and the results suggest that it can help fight obesity. In the same way, studies have shown that kefir might help overweight women lose weight.
Prebiotic foods help some of the good bacteria that help with weight control grow and do their jobs. Many fruits and vegetables have prebiotic fibre, but chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado have the most. Grain foods like oats and barley also have it.
8. Get a good night’s sleep:
Many studies have shown that getting less than 5–6 hours of sleep per night is linked to a higher risk of being overweight. This is happening for a number of reasons.
Researchers have found that metabolism slows down when people don’t get enough or good quality sleep. Metabolism is the process by which the body turns calories into energy. When your metabolism isn’t working as well as it should, your body may store any extra energy as fat. Also, not getting enough sleep can make your body make more insulin and cortisol, which both make you store fat.
The hormones leptin and ghrelin that control hunger are also affected by how long a person sleeps. Leptin tells the brain that a person is full.
Stress causes hormones like adrenaline and cortisol to be released, which make you feel less hungry at first. This is part of the body’s “fight or flight” response.
But when a person is under constant stress, cortisol can stay in their bloodstream for a longer time, which can make them feel more hungry and cause them to eat more.
Cortisol tells the body that it needs to get more energy from carbs, which are its preferred source of fuel.
The sugar from carbs is then moved from the blood to the muscles and brain by insulin. If the person doesn’t use this sugar when they need to fight or run away, their body will store it as fat.
Researchers foundTrusted Source that putting kids and teens who are overweight or obese through an 8-week stress-management intervention programme led to a big drop in their body mass index (BMI).
Some ways to deal with stress are:
breathing and relaxation techniques from yoga, meditation, or tai chi
spending some time outside, like going for a walk or planting a garden
It’s important to remember that there’s no easy way to lose weight quickly.
Eating a healthy, balanced diet is the best way to get to and stay at a healthy weight.
This should include 10 servings of fruit and vegetables, good-quality protein, and whole grains. Getting at least 30 minutes of exercise every day is also good.