HOW TO LOSE WEIGHT: FAST & QUICK?
Although there are countless diets, supplements, and meal replacement programmes that claim to ensure rapid weight loss, clinical evidence is lacking for most. However, there are several science-backed methods that do have an impact on weight loss. Exercising, keeping track of calorie consumption, extended fasting, and reducing the amount of carbohydrates in the diet are these techniques. We consider five useful for How to Lose weight strategies in this article.
Attempting to fast Intermittently
Intermittent fasting is an eating pattern involving daily short-term fasts and the ingestion of meals during the day during a shorter time span. Several studies have shown that short-term intermittent fasting contributes to weight loss in overweight people, which is up to 24 weeks in length. Some of the intermittent methods of fasting include the following:-
- Alternate Fasting Day (ADF): Fast every other day and eat on non-fasting days normally. On fasting days, the updated version requires eating just 25-30 percent of the energy needs of the body.
- Diet 5:2: Fast for 2 out of 7 days. Also eat 500 to 600 calories on fasting days.
- Method 16/8: Fast for 16 hours and eat during an 8-hour window only. The 8-hour window will be from noon to 8 p.m. for most individuals. A research on this approach showed that eating during a limited time resulted in less calories being eaten and weight loss by the participants.
On non-fasting days, it is best to follow a balanced eating pattern and to prevent over-eating.
Your Food and Exercise Control
When anyone wishes to lose weight, everything that they eat and drink every day should be known to them. The most efficient way to do this is to record, in either a journal or an online food tracker, every item they eat. In 2017, researchers reported that by the end of the year, there will be 3.7 billion health app downloads. Among these, diet, physical activity, and weight loss applications were among the most common. This is not without justification, as an efficient way of maintaining weight may be to monitor physical activity and weight loss progress on-the-go.
Mindful eating is an activity in which individuals pay attention to how and where food is consumed. This practice will encourage individuals to enjoy the food they consume and maintain a healthy weight. As most individuals lead busy lives, on the run, in the car, working at their desks, and watching TV, they also prefer to eat fast. As a result, many individuals are scarcely conscious of the food that they consume. This leads to weight gain. Thus keeping a check on this will also keep a check on your weight.
Sugar and refined carbohydrates cut down
The Western diet is increasingly high in added sugars, and even though sugar appears in drinks rather than food, this has definite ties to obesity. Heavily processed foods that no longer contain fiber and other nutrients are refined carbohydrates. These include rice, bread, and pasta, which are white. These foods are easy to digest, and they easily convert to glucose. Excess glucose reaches the blood and triggers the insulin hormone, which facilitates the accumulation of fat in the adipose tissue. It leads to weight gain. So keeping it in control is necessary in the process of weight loss.
Having a decent sleep at night
Numerous studies have shown that the increased prevalence of obesity is correlated with having less than 5-6 hours of sleep a night. Behind this, there are many explanations. Research indicates that the mechanism in which the body turns calories into energy, called metabolism, is hindered by inadequate or poor-quality sleep. The body can store unused energy as fat when metabolism is less efficient. Furthermore, poor sleep can increase insulin and cortisol production, which can also prompt fat accumulation.
- Final Thoughts
When it comes to weight loss, it is important to note that there are no easy fixes. Consuming a nutritious, balanced diet is the easiest way to achieve and maintain a healthy weight. This should include 10 portions of vegetables and fruits, protein of good quality, and whole grains. Exercising every day for at least 30 minutes is also helpful.