How to Lose Weight Naturally and Quickly:
While there are numerous diets, supplements, and meal replacement plans asserting to ensure rapid weight loss, most lack any scientific evidence. There are, however, some approaches backed by science that do have an impact on weight management and loss. These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the daily diet.
Here are the 9 best methods of weight loss and weight management :
1. Trying Periodic/Cyclic Fasting
Every woman measuring her waist for her best fitting dresses. Several research-advocated approaches can assist with weight loss, one of which is periodic fasting. Periodic fasting is a pattern of eating that involves regular short-term fasts and eating meals within a shorter time period during the day.
Several kinds of research have indicated that short-term periodic fasting, which is up to 24 weeks in duration, leads to weight loss in overweight people. The most common periodic fasting methods include the following :
Proxy Day Fasting: Fast every other day and eat commonly on non-fasting days. The modified version involves consuming just 25–30 percent of the body’s energy needs on fasting days.
The 6:2 Diet: In this diet fast on two out of every seven days, on fasting days eat 600–700 calories.
The 18/9 diet method: In this diet fast for 18 hours and eat only during a 9-hour window. For many people, the 9-hour window would be around noon to 9 p.m. A study on this method found that consuming food during a restricted period resulted in the subjects consuming fewer calories and losing weight. It is best to acquire a healthy eating pattern on non-fasting days and to avoid over-eating food.
2. Tracking your Workout and Diet plan
If anyone wants to lose weight, the individual should be aware of everything that he or she eat and drink every day. The most precise way to do this is to note down every item that they eat, in either a logbook or an online food tracker app.
Researchers estimated in the year 2017 that there would be 3.8 billion health app downloads by the end of the year. Of these, many apps are for diet, physical activity, and weight loss was among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be a precise way of managing weight and to lose weight.
One study found that regular tracking of physical workout helped with weight loss. Meanwhile, a review study found a significantly positive correlation between weight loss and the frequency of monitoring food consumption and workout. Even a small device as simple as a pedometer can be useful as a weight-loss tool.
3. Eating Strictly
Eating strictly is a practice where an individual pay attention to how, where and when they eat food. This practice can enable he or she to enjoy the food they consume and maintain a healthy weight.
As most of the people lead a busy life, they often incline to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are hardly aware of the food they are consuming.
Techniques and tips for strict eating include:
Sit down to eat, ideally at a table: Pay attentiveness to the food and enjoy the experience.
Avoiding disturbances while eating food: Do not turn on the desktop, or a laptop, phone or TV.
Eat slowly: Take time to chew food and savor the food experience. This strategy helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are stomach full, which can help to prevent over-eating food.
Making judgemental food choices: Choose foods that are full of nourishing nutrients and proteins those that will satisfy for hours rather than minutes.
4. Consuming Protein for Breakfast
Protein can balance appetite hormones to assist people to feel full. This is mostly due to a shrink in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research on young adults has also shown that the hormonal effects of consuming a high-protein breakfast can last for several hours.
Best choices for a high-protein breakfast include oats, nut, eggs, quinoa porridge, sardines, and chia seed pudding.
5. Curb on sugar and Processed Carbohydrates
This can help to swap between high-sugar snacks for fruits and nuts. The Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages like cool drinks rather than food.
Polished carbohydrates are heavily processed foods that no longer contain fiber and other nutrients and these include bread, white rice, and pasta. These foods are easy to digest, and they convert to glucose quickly. An excess amount of glucose enters the blood and provokes the hormone insulin, which stimulates fat storage in the adipose tissue, which in turn, contributes to weight gain. Thus, people should switch processed and sugary foods for more healthful food options.
6. Consuming an abundance of Fiber
Dietary fiber illustrates plant-based carbohydrates that are not possible to digest in the small intestine, unlike the sugar and starch. Including abundance of fiber in the diet can increase the feeling of stomach fullness, potentially leading to weight loss.
Fiber-rich in foods include the following:
whole-grain breakfast cereals, whole-grain bread, and dry fruit and vegetables peas, beans, and pulses nuts and seeds, whole-wheat pasta, oats, barley.
7. Stabilizing Gut Bacteria
One emanating area of study is focusing on the role of bacteria in the gut on weight management and loss. The human gut provides a vast number and variety of microorganisms, including around 38 trillion bacteria.
Every individual has divergent varieties and amounts of bacteria in their stomach. Some types can increase the amount of energy that the person collect from food, leading to fat deposition and weight gain.
Some foods can escalate the number of good bacteria in the stomach, including:
A wide range of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in increased fiber intake and a more varied set of stomach bacteria. People should try to check that vegetables and other plant-based foods comprise 75 percent of their daily meal.
Fermented foods enhance the function of good bacteria while hampering the growth of bad bacteria. Such as Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to escalate good bacteria in the gut. Researchers have studied kimchi widely, and research results connote that it has anti-obesity effects. Similarly, studies have demonstrated that kefir may help to assist weight loss in overweight women.
Prebiotic foods trigger the growth and activity of some of the good bacteria that promote weight control. This fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It also occurs in grains, such as oats and barley too.
8. Having Enough Night Sleep
Several studies have shown that getting less than 5 to 6 hours of sleep per night is related to an increased incidence of obesity. There are many reasons behind this to happen.
Research connotes that insufficient or poor-quality sleep reduces the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store extra energy as fat. In addition, poor sleep can escalate the production of insulin and cortisol, which also elevate to fat storage.
How long an individual sleeps also affects the management of the appetite-controlling hormones leptin and ghrelin. Leptin sends the signals of gut fullness to the brain.
9. Balancing Stress Levels
Outdoor and physical activities can help with stress management. Stress stimulates the release of hormones such as adrenaline and cortisol, which initially diminish the hunger as part of the body’s fight or flight response.
However, when he or she is under constant stress, cortisol can remain in the bloodstream for a longer period, which will increase their hunger and potentially lead to them eating more food.
Researchers found that conducting an 8-week stress-management intrusion program resulted in a significant cutback in the body mass index (BMI) of overweight and obese children and adolescents.
Some methods of Balancing Stress Levels include:
Everyday yoga, meditation, breathing, and relaxation techniques
spending some time outdoors, for example, walking or gardening, jogging.
It is very important to remember that there are no quick fixes when it comes to weight loss for any person. The best way is to eat a nutritious, balanced diet to maintain a healthy weight.
This should include 10 to 12 portions of raw fruit and vegetables, good-quality protein, and whole grains. It is very beneficial to workout for at least 30 minutes every day.