How to naturally lose weight fast
Scientific research supports the following weight loss techniques:
1. Attempting sporadic fasting
A practice of eating called intermittent fasting (IF) involves taking regular, brief fasts and eating more often throughout the day.
According to several studies Trusted Source, short-term intermittent fasting, which can last up to 24 weeks, causes weight loss in overweight people.
The following are some of the most popular techniques for intermittent fasting:
The alternate-day fast Trusted Source (ADF): Eat regularly on days you aren’t fasting and fast every other day. On days when you’re fasting, the modified version Trusted Source recommends eating only 25–30% of your body’s energy requirements.
The 5:2 diet calls for fasting twice a week. Eat 500–600 calories on days when you’re fasting.
The 16/8 diet involves a 16-hour fast followed by an 8-hour interval for eating. The eight-hour window for the majority of people would be from 12 p.m. to 8 p.m. According to research on this technique, eating during a constrained time period caused individuals to consume fewer calories and lose weight.
On days when you are not fasting, it is advisable to follow a balanced food plan and steer clear of overeating.
2. Maintaining a diet and exercise journal
A person should be conscious of what they consume daily if they wish to reduce weight. The most efficient method to do this is to keep track of everything they eat, either in a journal or an online food diary.
By the end of the year, 3.7 billion health app downloads were predicted by researchers in 2017. Apps for diet, exercise, and weight loss were among the most widely used of these. This is not without cause, as tracking weight reduction and physical activity progress while on the go can be a useful tool for managing weight Trusted Source.
According to one research Trusted Source, measuring your physical activity regularly can aid in weight loss. In the meantime, a review research by Trusted Source discovered a link between regular exercise and meal journaling and weight loss. Even something as basic as a pedometer can be helpful for losing weight.
3. Mindful eating
People who practice mindful eating are conscious of when, where, and how they eat. People that engage in this behavior may be able to maintain a healthy weight while also enjoying their cuisine. dependable source.
Due to their hectic schedules, the majority of individuals frequently eat rapidly while driving, working at their desks, or watching TV. As a result, many people consume with little awareness of what they are doing.
The following are methods for mindful eating:
eating in a seated position, ideally at a table: Pay attention to the menu and take in the atmosphere.
Distraction-free dining: Don’t use your phone, laptop, or TV while you’re eating.
Eat it slowly so you have time to chew it and enjoy it. This method aids in weight loss because it allows the brain time to register feelings of fullness, which can help people avoid overeating.
Making thoughtful food selections: Select meals and snacks that are high in nourishing nutrients that will keep you satisfied for hours rather than minutes.
4. Breakfast that includes protein
In order to make people feel satisfied, protein can control appetite hormones. The primary causes of this in Trusted Source are a decline in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1, and cholecystokin.
Furthermore, studies on young adults have shown that eating a high-protein breakfast can have a long-lasting hormonal impact.
Eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding are excellent high-protein breakfast options.
5. Reducing consumption of sugar and other processed carbs
Even when the sugar is found in beverages rather than food, the Western diet is becoming increasingly heavy in added sugars, and this has clear ties to obesity Trusted Source.
Foods that have undergone extensive processing to remove fiber and other nutrients are considered refined carbs. White rice, bread, and spaghetti are a few examples.
These foods digest quickly and turn into glucose quickly.
Extra glucose in the blood causes the hormone insulin to be released, which encourages adipose tissue to store fat. The result is weight gain.
People should substitute more healthier options for processed and sugary foods wherever possible. Good food exchanges consist of:
Replace white rice, bread, and pasta with whole-grain varieties.
Instead of high-sugar snacks, choose fruit, nuts, and seeds.
Instead of sugary drinks, try herbal teas and fruit-infused water.
smoothies made without fruit juice and with milk or water