You don’t know how to lose weight and which method is going to work for you?. Then this article is for you!
As we all know there are many methods and endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss. But most of them lack any scientific proof or any practical proof. Here are some strategies backed by science and tested by me that will have a worthy impact on weight management.
These strategies including exercising, keeping track of the amount of calories intake, intermittent fasting, sleeping patterns, and reducing the number of carbohydrates in your diet.
In this article, we will look at six amazing methods of weight loss.
Here they are:
I will describe each topic and then decide for yourself which is best for you. Here we go.
1) Intermittent fasting
2) Eating mindfully
3) Eating protein in breakfast
4) Cutting on sugar and refined carbohydrates
5) Taking a good night sleep
6) Managing stress level
1. Intermittent Fasting
As there are many different ways to lose weight. The one that came out to be conclusion-oriented and become popular in recent years is called intermittent fasting.
Intermittent fasting is not a miracle that will help you reduce weight suddenly. It’s a technique for a short period of time that helps people to consume fewer calories, which might result in weight loss over time.
However, intermittent fasting also helps in diabetes and cardiovascular diseases such as lowering cholesterol and blood sugar levels.
In this article, you will learn everything you should know about intermittent fasting and weight loss.
Which one works best depends on the individual.
All I can do is to help you choose the method that fits your lifestyle so here I am breaking down each one of them so you can understand in a better way.
Choose your intermittent fasting plan. As there is numerous method available for intermittent fasting. Out of which most popular include:
1) Alternate day fasting (ADF)
Alternate day fasting is an intermittent fasting plan which is easy to remember. On this diet plan, you fast after each day but you can eat whatever you want on nonfasting days.
Alternate day fasting has proven weight loss benefits but if you really want to maximize weight loss then you should add some weight loss exercises in your day-to-day life to maximize your results.
As per the research shows that combining alternate day fasting with weight loss exercises like cardio, running, etc may cause twice as much weight loss than just simply fasting.
Another study shows that participants consumed 35% fewer calories and lost an average of almost 3.4 kg weight around 7.5 pounds by doing 36 hours of fasting and 12 hours of unlimited eating over 4 weeks.
One thing keep in mind that overeating on nonfasting days can also be tempting and a full fast after each day can be extreme, especially when you are new to fasting. On fasting days just eat 25-30 percent of the body’s energy needs on a fasting day.
When you are starting don’t forget to maintain the best nutritious diet incorporating high protein foods and low-calorie vegetables which will help you feel full throughout the day.
2) The 5:2 diet
This type of diet means you need to fast on 2 out of 7 days a week. One thing you should keep in mind is that on nonfasting five days per week you need to eat normally and take a limited amount of calories.
On the other hand on fasting two days of the week, you should reduce the amount of calorie intake in your body by one-quarter of your daily needs.
For instance, Like if you are taking 2000 calories per day that means on a fasting day you must take around 500 calories per day.
The 5:2 diet provides flexibility as you choose when you want to fast in a week. There are no such rules regarding what and when to eat it on full-calorie days.
I know restricting yourself to just 500 calories per day isn’t easy, even if it’s only for two days per week. Plus consuming too few calories might make you feel ill or faint
The 5:2 diet can be effective but not for everyone take advice from your doctor to check whether the 5:2 diet is right for you or not.
3) The 16:8 method
This 16/8 intermittent fasting plan is one of the most popular styles of fasting for weight loss. This diet means you need to fast for 16 hours and eat only during an eight-hour window.
Study shows that this method of eating during a restricted period results in the participants consuming fewer calories and end up losing weight and even it can lower your blood pressure.
It’s up to you in which window of 8 hours you want to consume your daily calories.
some people might find it challenging to avoid eating for 16 hours straight. While others might think that the 16/8 method can easily fit into their lifestyle.
One thing that you should keep in mind that eating a balanced diet compromising of fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits of this diet.
Just don’t eat too many snacks or junk food during your 8-hour window which might result differently.
2. Eating mindfully
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.
As most people are busy in their life due to work or something else, they often tend to eat quickly on the run, in the car, watching TV, and working at their desks. As a result, many people are not aware of the food they are eating.
Some techniques for mindful eating are:
1) Sitting down to eat at a table: pay attention to which food you are eating and enjoy the process of eating it slowly and love the process. Like how your mouth is chewing your food and how it goes into your stomach and similarly many things you can imagine.
2) Don’t get distracted while eating: do not turn on the TV or a laptop or a phone while consuming your food. Just focus on your food and keep thinking about it because if you don’t pay attention to your food or your body you might end up eating more than you need to.
3) Eating slowly: take time to chew and savor the food. Notice the texture, shape, feel, and flavor of each bite. Make your meal last at least more than 15 minutes. Doing so will help you lose weight, as it gives a person’s brain enough time to recognize the signals that their full, which can help to prevent overeating.
4) It’s a hunger game: remember to notice if you are eating because you are hungry or you are getting some signals which are driving you towards food. Make sure you eat when you are too hungry.
5) Address stress: stress can make you turn to food even when you are not hungry. Recognize when you are anxious, and then at that time take Deep, relaxing breaths, go for a short walk or do something from which your mind gets diverted.
6) Making the right choice for food: choose foods that are full of proteins and nourishing nutrients and those that will satisfy your hunger for hours rather than for some minutes.
It’s more of a brain thing like when you like something your mind craves for it. Similarly, eating food slowly by chewing it and focusing on your food sends a signal which reaches to your mind that you want to lose weight. When you do this regularly it reaches your subconscious mind which helps you lose weight quickly.
It can take up to around six months but consistently repeating this process over and over again will eventually train your mind and make it easy for you to lose weight. Ultimately, this process will give you the power to control your thoughts and feeling about food instead of unwittingly allowing them to control you.
3. Eating protein for breakfast
Eating protein can regulate appetite hormones which will help you feel full. This happens mostly due to a decrease in the hunger hormone ghrelin and rises in other hormones like YY, GLP-1, and cholecystokinin. Protein can help curb your appetite and keep you from overheating.
Protein is one of the most important nutrients to reduce weight. Adding more protein to your diet is the most effective and easiest way to lose weight.
If you want to lose some weight then you must start your day with a high protein breakfast it can be a very effective weight-loss tip for you.
Some people also things that are skipping their breakfast might help them in their weight loss strategy.
But this is not true, even you eat or skip breakfast have no effect on weight. However, the same may not apply to high protein breakfast.
How a protein helps in weight loss: Protein helps in weight loss because the body uses more calories to metabolize protein, as compared to fat or carbs. Protein also helps you feel full for a longer time.
A protein breakfast diet might also help you reduce belly fat. The more high-quality protein you eat, the less belly fat you have. This works best especially when you have a lot of weight to lose.
High protein breakfast decrease calorie intake later in the day. Improve the level of your appetite-regulating hormones, leading to decrease hunger and cravings.
Some food you can eat for breakfast is scrambled eggs fried in coconut or olive oil, an omelet, yogurt, a shake like whey protein, banana, almond milk, fish, and other seafood.
4. Cutting back on sugar and refined carbohydrates
Cutting on sugar and carbs from your diet is one of the most common and useful ways to lose weight. Whereas your diet must contain at least 45 to 65 percent of carbohydrates. You should not cut carbs completely from your diet.
Most people should consume a balanced diet this consists of carbohydrates, protein, and fat.
Carbohydrates are found in many forms but there are mainly categorized into four main types:
2) Sugar alcohols
4) Dietary fiber
1) Why you should avoid sugar to lose weight
Sugar is the smallest, most basic type of carbohydrate. You can find sugar in many things like foods and drinks you consume on the daily basis in the form of:
There are some sugar alcohols also which your body cut fully process, which means they will pass through your gut, undigested. This gives sugar alcohols your calories than other carbohydrates.
Limiting sugar intake food not only helps you lose weight but it will improve your overall health because the construction of added sugar as to be linked to health problems like cardiovascular issues and obesity.
2) How to cut carbohydrates
You might be aware that the human body needs sugar especially glucose to survive. glucose is actually the primary energy source for your body to use.
However, despite the fact that your body relies on glucose, you don’t need to actually consume sugars. Your body has the capability to break down all the carbohydrates, fats, and protein you consume on a daily basis and turn them into glucose which will provide you required energy.
Fiber is also an important part of a healthy diet. There are two types of dietary fiber: soluble fiber and insoluble fiber. Both are equally important for your body. Soluble fiber might help you lower your cholesterol and regulate blood glucose, while insoluble fiber helps to promote digestion and excretion of waste from your body.
You might remove many carbohydrates from your list but keep fiber in your list as it is very important and it can help you lower your risk of a variety of diseases including heart disease, stroke, and diabetes.
5. Getting a good night’s sleep
Student being shot on sleep can affect your weight. while you are sleeping your body is making a recipe for weight gain.
You feel tired during your exercise and you might end up skipping it.
1) Your sleepy brain
If you are short on sleep then you might make some bad decisions. It dulls activity in the brain’s frontal lobe, the locus of decision making and impulse control. You need mental clarity to make some good decisions.
Plus, when you are overtired your brain starts looking for comfort and something that feels good. At that moment of time, you might have cravings for food and if you eat in those conditions then you might end up eating 2 slices of cake instead of one.
A sleepy brain appears to crave junk food while also lacking the impulse control to say no.
2) Sleep and metabolism
Sleep is like a protein breakfast for weight loss. Most people need between 7 to 9 hours each night for sleep. Get less than that, and your body might react in such ways you will end up in weight gain.
Too little sleep triggers a cortisol spike. this stress hormone signals your body to conserve energy to fuel your waking hours.
When your body does not respond properly to insulin which is a fat-storing hormone your body has trouble processing fats from your bloodstream which ends up storing them as fat.
It’s not like that if you sleep you will lose weight but that too little sleep might hammer your metabolism and contributes to increasing weight.
6. Managing your stress levels
Stress can make you gain weight and even can help in weight loss. How?
How stress makes you gain weight
You might have heard about it for the first time but stress actually plays a major role in your weight loss around the waistline.
Many studies have shown that how is stress and lack of sleep can lead to an increase in your cortisol levels (the stress hormone). Having higher levels of cortisol in your body can cause you to feel hungrier and you might have some craving for food that has a lot of sugar, calories, and fat.
Stress triggers the release of hormones such as cortisol and adrenaline, which initially decreases the appetite as part of the body is a fight on flight response.
Higher cortisol levels can also cause people to build up fat around their bellies because when people are under constant stress, cortisol can remain in the bloodstream for a longer time, which will increase their appetite and potentially lead to them eating more.
How stress helps you reduce weight
When you are stressed, your body releases a hormone called cortisol. If cortisol increases in a large amount then it can raise your blood pressure, blood sugar, and it will make you crave fatty and sugary foods.
These things can make it harder for you to lose weight.
Mindfulness exercises can help you control your stress level due to ups and downs in your life and will help you manage stress in a thoughtful and healthy way. This can make it easier for you to lose weight and stay healthy. You want to read about mindfulness then scroll above.
There are other methods also to manage your stress levels like yoga, meditation, breathing, and relaxation techniques, going out for a walk, or gardening.
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.
Exercising regularly and eating a healthy diet with plenty of fruits and vegetables which consists of a good amount of protein in breakfast, fibers throughout the day, and intermediate fasting is all that you need with a good nap to lose weight quickly.
Your body is like a brand for your personality, so make it look best
How people are shifting from traditional marketing to digital marketing, in a similar way you have to use the latest techniques, exercises, and diet which are based on science and studies.
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