Scientific methods to lose weight naturally quickly
Exercising, taking supplements and following a specific diet are just options that can help you lose weight. Although many diets, supplements and meal replacement plans claim to ensure rapid weight loss, most of them are not supported by scientific evidence.
Practice mindful eating
Practicing mindful eating involves paying attention to how and where you eat. This practice can contribute to maintaining a healthy weight as well as enjoying food while eating it. Unfortunately, many people have to eat quickly to meet the demands of their busy lives while commuting in their cars, at their desks, while watching TV or using a smartphone. Therefore, they hardly care about their food consumption.
Follow intermittent fasting
Intermittent fasting is an eating pattern that involves regular, short-term fasting and meals during a shorter period of the day. Several studies have indicated that short-term intermittent fasting, up to 24 weeks, leads to weight loss in overweight individuals. It is best to follow a healthy eating pattern on non-fasting days and avoid overeating. There are different types of intermittent fasting, so you can choose the type of intermittent fasting that suits each person's schedule.
Boost gut bacteria
The role of gut bacteria and weight management is an emerging area of research. Each individual has a unique composition and amount of gut bacteria. Some types can increase the energy an individual harvests from food, leading to fat deposition and weight gain.
Improve sleep quality
The results of several studies have revealed that less than five to six hours of sleep each night increases the risk of obesity. Inadequate or quality sleep slows down the process by which the body converts calories into energy, also known as metabolism. Thus, unused energy is stored as fat when metabolism is less efficient. Lack of sleep can also lead to increased insulin and cortisol production, which contribute to fat accumulation.
Reducing stress levels
As a result of stress or tension, adrenaline and cortisol are released into the bloodstream, initially reducing appetite as part of the fight or flight response. But when a person is under constant stress, cortisol stays in their bloodstream longer, increasing their appetite and potentially increasing their food consumption.
Diet and daily exercise
To lose weight, one must be aware of all the foods and drinks they consume daily. The most effective way to do this is to keep a journal or use an online or smartphone food consumption tracker. But experts warn that obsessive meal tracking can be unhealthy and lead to unhealthy eating habits.
Reduce sugar and refined carbohydrates
Many people consume a diet increasingly high in added sugars, and even sugary drinks have specific links to obesity. White rice, bread, and pasta are examples of refined carbohydrates. There is a rapid conversion of glucose from these foods, especially since they are quickly digested. When excess glucose enters the bloodstream, it stimulates the hormone insulin, which promotes fat storage in adipose tissue.
Eat plenty of fibre
Plant carbohydrates like fiber cannot be digested in the small intestine. A high-fiber diet helps you lose weight by increasing feelings of fullness.
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