There are plenty of reasons for people wanting to lose weight. It may be due to health complications, for purposes of beauty, or making sure you maintain the proper weight for your body. There are plenty of diets and meal plans that are lacking any scientific backing. In this article, we shall consider different ways of losing weight is backed by Science.
According to research, intermittent fasting is one way an individual can lose weight. Intermittent fasting involves short term fasts that are regular and consumption of meals within a shorter time period during the day. Studies show that short-term intermittent fasting, which runs for 24 weeks in duration, leads to weight loss in overweight individuals.
The methods include the following:
- Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days
- The 5:2 Diet: Fast on 2 out of every 7 days. One should eat 500-600 calories on fasting days
- The 16/8 method: Fast for 16 hours and eat only during an 8-hour window
Eating Proteins for Breakfast
Proteins are good because they regulate the appetites of people as well as help them feel full. The reason for this is because there is a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Proteins may include sardines, eggs, oats, nuts, or Quinoa porridge, among others. Eating meals that are high in protein in the morning will reduce hunger amongst individuals.
Getting Enough Sleep
Getting less than 5–6 hours of sleep per night is associated with an increased chance of obesity. There are several reasons behind this.
Insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. The body may reserve unused energy as fat when metabolism is slow. Poor or no sleep increases the production of insulin and cortisol which prompt fat storage.
Paying attention to what you eat is “mindful eating.” This habit can enable people to maintain a healthy weight and enjoy the food they consume. Techniques for mindful eating may include choosing foods that are full of nourishing nutrients and those that will satisfy you for hours.
Taking time to chew is another technique that aids weight loss. Why? Because it prevents over-eating by enabling a person’s brain enough time to recognize the signals that they are full.