There are many diets, nutritional supplements and meal plans that claim to achieve rapid weight loss. However, most of them lack scientific evidence. However, there are some science-based strategies that do affect weight control.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet, intermittent fasting every day. In other words, you can only eat within a short period of time throughout the day.
Some studies have shown that PG for up to 24 weeks can cause weight loss. The most common PG methods include:
- Other daytime fasting:Fasting every other day, and eating regularly on non-fasting days. The revised version only includes 25-30% of the human energy requirement in food on fasting days.
- Diet 5: 2:Fasting twice for 7 days. On fasting days, eat 500 to 600 calories.
- Method 16/8:Fast for 16 hours and only eat within an 8-hour window. For most people, the 8 hours is from noon to 20: 00. Research on this method has shown that eating within a limited time will cause participants to consume fewer calories and lose weight.
It is best to eat healthy during the fasting period and avoid overeating.
2. Track diet and physical activity
If someone wants to lose weight, he should know everything he eats and drinks every day. The most effective way is to record each item on the menu in a food diary or food tracker.
A review study found a positive correlation between weight loss and the frequency of food and exercise control. Even a simple device like a pedometer can be a useful weight loss tool.
3. Conscious eating
Mindful eating is a practice that people pay attention to eating style and eating habits. It allows you to enjoy food and maintain a healthy weight.
Since most people lead a busy lifestyle, people usually tend to eat while they are away, driving, working at their desks, and watching TV. As a result, many of us hardly know what we are eating.
Conscious eating characteristics are:
- Sit down and eat, preferably at the table: pay attention to the food and have fun.
- Don’t be distracted when eating: don’t turn on the TV, laptop or mobile phone.
- Eat slowly: Take time to chew and enjoy the food. This method can help you lose weight because it allows your brain to have enough time to recognize your fullness signal. This can prevent overeating.
- Careful food choices: Choose nutritious foods that will satisfy you for hours, not minutes.
4. Protein breakfast
The protein in food can regulate appetite hormones-growth hormone releasing hormone, leptin and cholecystokinin-help people feel full.
Research on young people also shows that the hormonal effects of high-protein breakfast may last for several hours.
Good choices for protein breakfast: oatmeal, nut and seed oil, quinoa porridge, chia seed pudding.
5. Reduce sugar and refined food
This can help replace high-sugar snacks with fruits and nuts.
Some diets are adding more and more sugar, even if sugar is found in drinks instead of food, this is also related to obesity.
Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread and pasta.
These foods are quickly digested and quickly converted into glucose. Excess glucose is released into the blood and triggers the production of the hormone insulin, thereby promoting the accumulation of fat in adipose tissue. This leads to weight gain. Whenever possible, people should choose processed sugary foods to get healthier choices.
Good alternative:
- Whole grain rice, bread and pasta, not the "white" version;
- Fruits, nuts and seeds, not high-sugar snacks
- Herbal tea and water with fruit instead of high sugar soda;
- Use water or milk instead of juice for milkshake.
6. More fiber!
Dietary fiber is a plant-based carbohydrate. Unlike sugar and starch, it cannot be digested in the small intestine. A large amount of fiber in the diet can increase satiety, which may lead to weight loss.
Foods rich in fiber 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. Stabilize the intestinal flora
A new area of research is the role of gut bacteria in weight regulation. The human intestine is home to a variety of microorganisms, including approximately 37 trillion bacteria.
The type and number of bacteria in each person's intestine are different. Some of these can increase the energy a person gets from food, which can lead to fat storage and weight gain.
Foods that promote the growth of beneficial bacteria in the intestines:
- A variety of plant foods:Increasing the content of fruits, vegetables and grains in the diet will lead to increased fiber absorption and the diversity of intestinal bacteria. Try to make vegetables and other plant foods 75% of your diet.
- Fermented foods:They enhance the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, bean temp and miso contain a lot of probiotics, which help increase the number of beneficial bacteria.
- Prebiotic foods:They stimulate the growth and activity of certain beneficial bacteria and help control weight. Prebiotic fiber is found in many fruits and vegetables, especially chicory, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also found in grains, such as oats and barley.
8. Sufficient sleep
A large number of studies have shown that less than 5-6 hours of sleep per night is associated with an increased incidence of obesity. There are several reasons.
Studies have shown that insufficient sleep or poor quality can slow down the process of converting calories into energy, that is, metabolism. When the efficiency of metabolism decreases, the body stores unused energy in the form of fat.
In addition, lack of sleep will increase the production of insulin and cortisol, which also contributes to fat storage.
The length of sleep also affects the regulation of the appetite-controlling hormones leptin and ghrelin (for example, leptin signals the brain to feel full).
9. Stress Management
Outdoor activities can help relieve stress.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite, which is part of the body's fight or flight response.
However, when people are under constant stress, cortisol can stay in the blood for longer, which increases their appetite and may cause them to eat more. Cortisol prompts the need to supplement the body's nutrients from the preferred source of "carbohydrate" "fuel". Then, insulin transports sugar from the sugar in the blood to the muscles and brain. If a person does not use this sugar in battle or flight, the body will store it as fat.
Researchers have found that implementing an 8-week stress management plan can significantly reduce the BMI of overweight and obese children and adolescents.
Some stress management techniques:
- Yoga, meditation or Tai Chi;
- Breathing and relaxation techniques;
- Spend time outdoors, such as walking or gardening.
Main idea
It is important to remember that there is no quick solution when it comes to weight loss.
The best way to achieve and maintain a healthy weight is to eat a balanced diet. Each day includes 10 servings of fruits and vegetables, high-quality protein and whole grains. It is also helpful to exercise at least 30 minutes a day.