Numerous diets, supplements, and meal substitute plans claim to provide quick weight loss, but they don't have any scientific proof. However, a few strategies are supported by science and can affect weight loss.
These methods include exercise, tracking the calories consumed between meals, intermittent fasting, and decreasing the amount of carbohydrates in the diet.
The article below will look at nine methods for weight loss.
Scientifically-based ways to lose weight
Methods for weight loss that are supported by scientific research are:
1. Experimenting with intermittent fasting
Intermittent Fasting (IF) is a type of eating that includes periodic short-term fasts and food for a short duration throughout the daytime.
Numerous studies have shown that intermittent fasting in short-term intervals of up to 26 weeks can be as effective in weight loss as the daily low-calorie diet.
The most popular intermittent fasting techniques include the following:
- Alternate-day fasting (ADF): Fast every other day and consume everyday meals on days that are not fasting. The modified version requires eating 25-30% of the body's energy requirements on days when you are fasting.
- 5.2 Diet The 5:2 Diet involves fasting for two out of seven days. When fasting, you eat 500-600 calories.
- The 16/8 technique involves fasting for 16 hours and limiting eating to 8 hours. For most people, this 8-hour timeframe is between noon and 8 p.m. A study of this method showed that eating only during a specific timeframe resulted in participants eating less fat and gaining weight.
It is recommended to follow a healthy eating plan during non-fasting days and try to stay clear of overeating.
2. Monitoring your diet and exercising
If someone is trying to lose weight, they must be aware of what they consume and drink daily. One way to achieve this is to record the food items in a journal or an online food tracker.
Research suggests that tracking diet and exercise could be beneficial for weight loss, as it encourages changes in behavior and boosts motivation.
A study showed that regular exercise monitoring helped people lose weight. Even a simple device such as a pedometer may be a helpful tool.
3. Be mindful when eating
Mindful eating is the practice that allows people to pay attention to what they eat and how they prepare their food. This can help people appreciate their food and aid in weight loss.
Because most people lead hectic lives, they often eat fast during their commute to work, in the car, at their desks, or while watching television. In the end, most people are unaware of what they are eating.
Strategies for mindful eating include:
- Dining in a restaurant and eating, usually at an eating table. Be attentive to the food and relish the moment.
- Avoid distractions when eating. Don't turn on the television, phones, or laptops.
- Consume food slowly, chew, and enjoy it. This method aids in weight loss because it allows the brain to understand the signs that indicate it is complete, which helps prevent overeating.
- Make thoughtful food choices. Select foods rich in nutrients that will fill you up for over a few minutes.
4. Protein-rich meals with protein
Proteins control appetite hormones, which can make people feel fuller. This is most likely due to a reduction in the hormone of hunger, ghrelin. It also increases appetite hormones peptide GLP-1, cholecystokinin, and YY.
The study of young adults has revealed how the hormone effects of eating a protein-rich breakfast can last for hours.
A good option for a nutritious breakfast is eggs, oatmeal, nuts and seeds, nuts and butter, quinoa porridge, sardines, and chia seeds pudding.
5. Reducing sugar intake and refined carbs
The Western diet is becoming increasingly rich in added sugars. Sugar is linked to overweight, even if it is present in drinks instead of food items.
Processed refined grains, such as white bread, white rice, and regular pasta, undergo treatment to eliminate bran and germ, which are the source of most of the grain's fiber and nutrients.
These food items are fast to digest and change into glucose very quickly. The excess glucose is absorbed into the bloodstream and triggers the hormone insulin, which increases fat storage in adipose tissues. This is a factor in weight gain.
A study in 2023 has linked the consumption of refined grains to weight growth. Research suggests that whole grains tend to lessen appetite and boost the feeling of fullness, which can decrease calories consumed.
If possible, it is recommended that people change sugary and processed food items for more nutritious alternatives. Beneficial food swaps include:
- whole grain rice, bread, and pasta instead of white varieties
- fruits, seeds, and nuts instead of sugary snacks
- Herb teas and fruit-infused waters instead of sodas with high sugar content
- smoothies that contain milk or water instead of juices made from fruit
6. Fiber-rich foods are a must.
Dietary fiber refers to plant-based carbohydrates that are hard to digest by the small intestines, in contrast to glucose and other starches. Incorporating fiber into your diet could improve the sensation of fullness, possibly leading to weight reduction.
Fiber-rich foods include:
- Whole-grain breakfast cereals, whole wheat pasta, whole-grain bread barley, oats, and Rye
- Fruits and vegetables, as well as fruit
- beans, peas, and pulses
- nuts and seeds
7. Balancing gut bacteria
A new area of study is the impact of the gut microbiome on weight control.
The human gut is home to approximately 39 trillion microorganisms, including many varieties of bacteria.
Each person has different kinds and quantities of gut bacteria. Certain bacteria can boost how much energy a person draws from food, causing fat accumulation and weight gain.
Certain foods may increase the number of beneficial bacteria in your gut, for example:
- With a broad range of plants, increasing the amount of vegetables, fruits, and grains consumed can result in a greater fiber intake and a diverse collection of gut bacteria. The goal is to ensure that plant-based food items comprise 75 % of the diet.
- Fermented meals Fermented foods like sauerkraut, Kimchi, tempeh, yogurt, kefir, and miso are a source of beneficial microorganisms. Researchers have extensively studied kimchi and have found no evidence to suggest it might have anti-obesity properties. Studies have also found that kefir can aid in weight loss for overweight women.
- Prebiotic food items increase the activity and growth of a few beneficial bacteria that help with weight loss. Prebiotic fiber can be found in various vegetables and fruits, including chicory root, artichoke, garlic, onion, asparagus, leeks, avocado, and banana. It can also be present in grains like barley and oats.
8. Sleeping well and getting a good night's rest
Numerous studies have demonstrated that sleeping less than 5-6 hours of sleep each night can lead to an increase in overweight. There are many reasons behind this.
Research suggests that lack of or inadequate sleep can slow down the process through which the body turns calories into energy, known as metabolism. If metabolism is not as efficient, the body may store the power it does not use as fat. Additionally, sleep deprivation may cause insulin resistance and increase levels of cortisol. This may also encourage the storage of fat.
The amount of sleep a person gets influences the regulation of the hormones that control appetite, leptin, and ghrelin. Leptin transmits signals of fullness to the brain.
9. Managing your stress levels
Stress induces the release of hormonal substances like cortisol and adrenaline, which at first reduce appetite in the body's fight-or-flight response.
When constantly stressed, cortisol can stay in the bloodstream for longer. This can increase their appetite and result in them eating more.
Cortisol signals the need to replenish the body's nutritional stores with its most preferred fuel source, carbohydrates.
Insulin transports sugars from carbohydrates in the bloodstream to the muscles and the brain. If a person doesn't use this sugar during combat or flight, the body stores it as fat.
Insulin permits sugars from the blood to get into the body's cells, where they can be used to generate energy. If a person does not immediately utilize this sugar, they can store it in glycogen, stored sugar, or fat.
Researchers have found that implementing an 8-week intervention in stress management along with a diet low in calories resulted in a significant decrease in BMI (BMI) of children and adolescents who are obese or overweight.
A few strategies for controlling stress can include:
- Yoga, meditation, or tai-chi
- breathing techniques and techniques for relaxation
- having a few hours in the outdoors, like walking or mowing the lawn
Frequently asked questions
Below are some commonly asked questions on ways to shed weight quickly.
Is it possible to drop 10 pounds over three days?
Losing 10 lbs in three days is unrealistic for most people and could result in unsafe eating habits.
A rapid weight loss such as this could also increase the chances that a person will gain weight instead of losing it for good.
How can someone shed 20 pounds in a single month?
To lose 20 pounds over a month, one needs to burn extra calories compared to those consumed by making dietary changes or increasing physical activity.
However, rapid weight loss such as this isn't an effective long-term solution and may increase the likelihood of suffering from health issues, including gallstones.
What happens if someone sheds weight too quickly?
If weight is lost too quickly, it could raise the chance of health problems, including gallstones or other complications associated with poor diet habits like dehydration or nutritional deficiencies.
If you experience rapid weight loss, you are at a higher risk of putting the weight over the next time. The CDC suggests that people strive to achieve a steady, gradual weight loss of about 1 to 2 pounds per week.
Takeaway
It is crucial to remember that there aren't any quick fixes to losing weight.
The best method to control weight is to consume healthy, balanced meals.
The recommended amount is 10 portions of fruits and vegetables, high-quality proteins, and whole grains. Exercise for a minimum of 30 minutes per day is also recommended.