How to Lose Weight

by admin_gothkm8c

Losing weight is difficult but motivation and effort make it easy. There are many ways of losing weight either naturally or by supplements. But losing weight naturally is good because it cannot give any harm to your body. While there are endless diets, supplements and meal replacement plans for weight loss.

There are also some strategies for weight management, including exercising, keeping track of calories intake, fasting and reducing the number of carbohydrates in diet.

Scientific Methods of Losing Weight

Try Intermittent Fasting:

Intermittent fasting is a pattern of eating that involves in regular short fasts and consuming small meals within a short time period during the day.

Several studies show that short term intermittent fasting for 24 weeks leads to weight loss. There are following intermittent fasting methods;

  • Alternate day fasting (ADF): you fast on one day and then next day you eat what you want.
  • The 5:2 Diet: it was popularized by British Journalist Michael Mosley. 5 days of the week are normal eat days, while the other 2 days restricted calories to 500-600.
  • The 16/8 method: one of the most popular fasting method. In this method, fast for 16 hours and eat only in 8 hours of window.

Tracking your diet and exercise:

If someone want to lose weight, they should be aware of everything that what to eat and what not to eat. Tracking physical activity and weight loss progress on the go can be an effective way of managing weight. There is a positive correlation between weight loss and frequency of monitoring food intake and exercise.

Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Even a simple device pedometer can be useful weight-loss tool.

Eating mindfully:

The practice of mindfulness has helped thousands of people to live more intentionally and develop the skills necessary to manage chronic pain, disease, depression, sleeping problems, and anxiety. The purpose of mindful eating is not to lose weight, although it is highly likely that those who adopt this style of eating will lose weight. Diets tend to focus on rules of eating ( what to eat, how much to eat and what not to eat).

Techniques for mindful eating are:

  1. Sitting down to eat, preferably at table.
  2. Avoid distractions while eating.
  3. Eat slowly.
  4. Making considered food choices.
  5. Appreciating your food.

Eating protein for breakfast:

One of the best way to fill yourself up in the morning is to have protein rich breakfast so that you feel satiated through the day. Protein not only keeps you fuller for longer, it also helps kick-start your metabolism, further helping you in weight loss. A high protein diet can also reduce your belly fat.

Good choices for a high protein breakfast include eggs, oats, nuts and butter, quinoa, porridge, sardines, and chia seeds pudding.

Cutting back on sugar and refined carbohydrates:

  • Curb your intake of sugar sweetened drinks.
  • Cut back on refined grain breads.
  • Eat fruit.
  • Choose low carb snacks.
  • Start your day with eggs or other lower carb breakfast.
  • Use sugar alternatives.
  1. Stevia leaves
  2. Erythritol
  3. Xylitol
  • Focus on protein foods.

Good food swaps:

  • Whole-grain rice, bread and pasta instead of white version
  • Fruits, nuts, and seeds instead of high sugar snacks
  • Herb teas and fruit infused water instead of high sugar soda
  • Smoothies with water or milk instead of fruit juice

Drink plenty of water:

Science suggest that water can help with weight loss in a variety of ways. It may suppress appetite, boost metabolism, and make exercise easier and more efficient.

Eating plenty of fiber:

A study in Annals of Internal Medicine suggests that eating 30 grams of fiber each day can help lose weight, lower blood pressure, and improve body’s response to insulin. Dietary fiber being low in calories promote weight loss.

Fiber rich food include;

  • Whole-grain breakfast cereals, whole-grain pasta, whole-grain bread, oats, barley and rye
  • Fruits and vegetables
  • Peas, beans and pulses
  • Nuts and seeds

Getting a good night sleep:

One study found that sleeping 5.5 hours each night over a 2 week period while on a calorie restricted diet resulted in less fat loss when compared to sleeping 8.5 hours of each night. Getting adequate, quality sleep is an important part of a healthy weight loss plan. Most importantly, losing sleep while dieting can reduce the amount of weight loss.

Insufficient or poor quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, your body may store unused energy as fat. Poor sleep also effects the regulation of appetite hormones leptin and ghrelin. Leptin send signals of fulness to brain.

Managing stress level:

Stress can significantly impact on your ability to maintain healthy weight. Stress can trigger the release of hormones such as adrenaline and cortisol, which initially decrease the appetite.    

Some methods of managing stress level;

  • Yoga, meditation
  • Breathing or relaxation techniques
  • Spending some time outdoors, for example walking or gardening.

Guidelines of Losing Weight:

There are many tips for losing weight. Some are;

  1. Eat regular meals
  2. Do not skip breakfast
  3. Eat plenty of fruits and vegetables
  4. Base your diet on whole foods
  5. Get more active
  6. Drink plenty of water
  7. Choose high fiber foods
  8. Read food labels when buy
  9. Use smaller plate
  10. Avoid fast or fatty foods
  11. Cut down on alcohol
  12. Plan your meal
  13. Close the kitchen at night
  14. Lift weight at least 3 times a week
  15. Regular exercise
  16. Get motivated
  17. Change lifestyle
  18. Avoid sugary foods or drinks
  19. Watch less TV
  20. Get more sleep
  21. Eat mindfully
  22. Skip snacks
  23. Eat slowly
  24. Drink water before meal

Diet Plan for Weight Loss:

Pre-Breakfast

1 glass lukewarm water

1 tsp chia seeds

Breakfast (7-8AM)

2 brown breads

1 Omelette

1 cup of tea

Snack#01 (10-11AM)

1 cup green tea

Lunch

(1-2PM)

2 kabab

1 cup of mix vegies & fruit salad

Snack# 02

(4-5PM)

1 glass lukewarm milk

4-5 Almonds

Dinner

(7-8PM)

1 chapatti

1 cup of green beans curry

½ cup salad

References:                                                                                     

https://www.medicalnewstoday.com/articles/322345

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/12-tips-to-help-you-lose-weight/

Related Posts

Leave a Comment