Besides countless diets and supplements, people fail to achieve their perfect weight loss goals. Have you ever tried to find out the reason behind it? So, one of the reasons is the lack of scientific evidence.
Some of these strategies exist, which have an impact on managing the perfect body weight, which are directly backed by science. Few scientifically proven weight loss strategies include yoga, exercise, maintaining a history of carbohydrate and other calorie intake, and intermittent fasting. Now let’s talk about some scientifically proven weight loss methods:
There are different methods of intermittent fasting, which include periodic fasting, alternate day fasting, or daily fasting while consuming food for restricted periods of time. Intermittent fasting is a way of consuming mini-meals over shorter periods of time while fasting on alternate days. Based on several scientific studies, it has been proven that any short-term intermittent fasting, which lasts up to 6 months, will lead to weight loss.
Diet and exercise
If weight loss is an individual’s greatest desire, he should be aware of his eating and drinking routine; they can keep these records using any online food tracking tool or can be a diary. A study shows that consistently tracking all physical activity helped people lose weight and maintain a healthy lifestyle.
Enjoy your meal
Paying attention to your food and enjoying what you eat is a practice of developing an expressive awareness of the food that has been served on your table. It is also a perfect method to be able to maintain a healthy body weight. Some of the techniques of mindful and expressive eating are: making time to eat, which means sitting down to eat, avoiding distractions while eating, and chewing slowly.
Include protein-rich foods in your breakfast
Research on younger adults has shown that the hormonal effects of a high-protein breakfast last for several hours. High protein breakfasts include eggs, oats, nuts, porridge and chia seeds etc. Protein-rich foods regulate appetite hormones and keep people feeling full longer.
Reduce consumption of sugar and refined carbohydrates
High sugar diets lead to obesity, for example especially Western diets (which include both sugary foods and drinks). On the other hand, refined carbohydrates like white rice, bread, pasta, etc. no longer contain fiber or essential nutrients. These foods are fairly quick to digest and eventually get converted into glucose, which then enters the bloodstream and activates insulin, causing fat to be stored in adipose tissue, resulting in weight gain.
Including a significant amount of fiber in the daily diet increases the feeling of fullness, eventually leading to weight loss. Foods high in fiber are whole grain breakfast cereals, fruits, vegetables, peas, legumes, nuts and seeds.
Manage stress levels
Researchers found that an 8-week stress management intervention program helped many children and adults with obesity by reducing BMI (body mass index). Few methods of managing stress levels consist of a regular routine of yoga and meditation, breathing or relaxation techniques, gardening, walking and planting trees, etc.
There are no shortcuts to weight loss, the right way to maintain a healthy body weight is to eat a balanced diet, which includes a good portion of fruits, salads, protein and fiber. Besides, yoga and exercises should also be included in the daily routine.