There are endless diets, supplements, and meal replacements out there that claim to deliver rapid weight loss, but most of them aren’t backed by any scientific evidence. There are, however, science-backed strategies that have an impact on weight management. These strategies include exercise, tracking calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet. In this article, we look at nine effective methods for losing weight.
Weight loss methods backed by scientific research include:
1. Try intermittent fasting
Intermittent fasting (IF) is an eating pattern that involves regular short-term fasts and eating meals in a shorter period of time during the day. Several studies have indicated that short-term intermittent fasting, lasting up to 24 weeks, leads to weight loss in overweight people.
The most common methods of intermittent fasting are:
Alternate Day Fasting (ADF): Fasting every other day and eating normally on non-fasting days. The modified version is to eat only 25-30% of the body’s energy needs on fasting days.
The 5:2 Diet: Fast 2 days out of 7. On fasting days, eat 500-600 calories.
The 16/8 method: Fast for 16 hours and only eat during an 8-hour window. For most people, this 8-hour window is between noon and 8 p.m. A study of this method showed that eating for a restricted period allowed participants to consume fewer calories and lose weight.
It is best to follow a healthy eating pattern on non-fasting days and avoid overeating.
2. Follow your diet and exercises
If a person wants to lose weight, he must be aware of everything he eats and drinks every day. The most effective way to do this is to log every item she eats, either in a diary or in an online food tracker. One study found that tracking physical activity on a regular basis helped with weight loss. Additionally, a review study found a positive correlation between weight loss and frequency of diet and exercise tracking. Even something as simple as a pedometer can be a useful tool for weight loss.
3. Eat mindfully
Mindful eating is the practice of paying attention to how and where you eat. This practice can help people enjoy the food they eat and maintain a healthy weightTrusted Source. Since most people lead hectic lives, they often tend to eat quickly on the go, in the car, at the office, or in front of the television. Therefore, many people are barely aware of the food they eat.
Here are some techniques for mindful eating:
Sit down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
Avoid distractions while eating: Don’t turn on the TV, laptop, or phone.
Eat slowly: Take the time to chew and savor the food. This technique helps with weight loss because it gives a person’s brain enough time to recognize signals of fullness, which can help prevent overeating.
Make wise food choices: Choose foods that are full of nourishing nutrients and those that fill you up for hours rather than minutes.
4. Eat protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mainly due to a decrease in the hunger hormone, ghrelin, and an increase in the satiety hormones, peptide YY, GLP-1 and cholecystokinin. Research in young adults has also shown that the hormonal effects of 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.
5. Reduce the consumption of sugar and refined carbohydrates
The Western diet is increasingly high in added sugars, which has clear links to obesity, even when the sugar is present in beverages rather than food. Refined carbohydrates are heavily processed foods that no longer contain fiber or other nutrients. These include white rice, bread and pasta. These foods are quick to digest and turn into glucose quickly. Excess glucose passes into the blood and causes the hormone insulin, which promotes fat storage in adipose tissue. This contributes to weight gain.
Whenever possible, people should replace processed and sugary foods with healthier options. Here are some examples of foods to replace:
whole-grain rice, bread, and pasta instead of the white versions
fruits, nuts, and seeds instead of high-sugar snacks
herbal teas and fruit-infused water instead of high-sugar sodas
smoothies with water or milk instead of fruit juice.
6. Eat plenty of fiber
Dietary fiber describes plant-based carbohydrates that cannot be digested in the small intestine, unlike sugar and starch. A diet high in fiber can increase feelings of fullness, which can lead to weight loss.
High fiber foods include:
whole-grain breakfast cereals, whole-grain pasta, whole-grain bread, oats, barley and rye
fruits and vegetables
peas, beans and legumes
nuts and seeds
7. Balance Gut Bacteria
A new area of research focuses on the role of gut bacteria in weight management. The human gut is home to a large number and variety of microorganisms, including approximately 37 trillion bacteria. Each individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy a person gets from food, leading to fat deposition and weight gain.
Certain foods can increase the number of good bacteria in the gut, including:
A wide variety of plants: Increasing the number of fruits, vegetables and grains in the diet will result in increased fiber absorption and a more diverse set of gut bacteria.
People should try to get vegetables and other plant-based foods to make up 75% of their meal.
Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help increase good bacteria. Researchers have studied kimchi extensively, and study results suggest it has anti-obesity effects. Similarly, studies have shown that kefir may promote weight loss in overweight women.
Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that contribute to weight control. Prebiotic fiber is found in many fruits and vegetables, including chicory root, artichoke, onion, garlic, asparagus, leek, banana, and avocado. It is also found in cereals, such as oats and barley.
8. Get a good night’s sleep
Numerous studies have shown that sleeping less than 5-6 hours per night is associated with an increased incidence of obesityTrusted Source. There are several reasons for this. Research suggests that insufficient or poor quality sleep slows down the process by which the body converts calories into energy, called metabolism. When metabolism is less efficient, the body can store unused energy as fat. In addition, insufficient sleep can increase the production of insulin and cortisol, which also promotes fat storage. Sleep duration also affects the regulation of appetite-controlling hormones, leptin and ghrelin. Leptin sends satiety signals to the brain.
9. Manage your stress level
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease 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, increasing their appetite and possibly causing them to eat more. Cortisol signals the need to replenish the body’s nutritional stores from the preferred fuel source, which is carbohydrates. Insulin then transports the carbohydrate sugar from the blood to the muscles and brain. If the individual does not use this sugar in a fight or flight situation, the body stores it as fat. Researchers found that implementing an 8-week stress management intervention program resulted in a significant reduction in the body mass index (BMI) of overweight and obese children and adolescents .
Here are some stress management methods
yoga, meditation or tai chi
breathing and relaxation techniques
spending time outdoors, for example walking or gardening.
Take away
It is important to remember that there is no magic bullet when it comes to weight loss. The best way to achieve and maintain a healthy weight is to eat a nutritious and balanced diet. This should include 10 servings of fruits and vegetables, good quality protein and whole grains. It is also beneficial to exercise for at least 30 minutes every day.
