People fail to achieve their ideal weight loss goals despite using a variety of diets and supplements. Have you ever tried to figure out why this is the case? One of the reasons is that there is a dearth of scientific evidence.
There are some such measures that have an impact on maintaining a healthy body weight and are backed up by science. Yoga, exercise, keeping track of carbohydrates and other calorie intakes, and intermittent fasting are a few scientifically established weight management practises. Let’s look at some weight-loss approaches that have been scientifically proven:
Intermittent fasting can be done in a variety of ways, including periodic fasting, fasting on alternate days, or fasting every day while eating for a specific amount of time. Intermittent fasting is a method of eating smaller meals more frequently while fasting on alternate days. It has been proved in multiple scientific studies that any short-term intermittent fasting, lasting up to six months, will result in weight loss.
Exercise and a healthy diet-
If losing weight is a top priority for a person, he or she must be aware of their eating and drinking habits; they can keep track of this information using an online meal tracker or a journal. According to a study, keeping track of all physical activity helped people lose weight and live a healthy lifestyle.
Take pleasure in your meal-
Developing an expressive awareness towards the food that has been served on your table is a discipline of paying attention to your meal and enjoying what you are eating. This is also an excellent technique for maintaining a healthy body weight. Devoting proper time to eat, which entails sitting down to eat, avoiding distractions while eating, and chewing slowly are some of the strategies of mindful and expressive eating.
Breakfast should include protein-rich foods-
The hormonal effects of a high-protein breakfast can continue for several hours, according to a study on younger adults. Eggs, oats, almonds, porridge, and chia seeds are examples of high-protein breakfasts. Protein-rich foods control appetite hormones and make people feel fuller for longer periods of time.
Sugar and refined carbohydrates should be avoided-
Obesity is caused by sugar-rich diets, such as those found in western countries (that includes sugary foods and beverages both). Refined carbohydrates, on the other hand, such as white rice, bread, and pasta, are devoid of fibre and important nutrients. These foods are quickly digested and eventually convert to glucose, which enters the bloodstream and stimulates insulin, causing fat storage in the adipose tissue and weight gain.
Fiber should be consumed-
Incorporating a considerable amount of fibre into one’s daily food regimen boosts one’s feeling of fullness, resulting in weight loss. Whole grain morning cereals, fruits, vegetables, peas, pulses, nuts, and seeds are all high in fibre.
Control your stress levels-
Researchers discovered that an 8-week stress management intervention programme helped many children and adults who were obese by lowering their BMI (Body Mass Index). Regular Yoga and Meditation routines, breathing or relaxation techniques, gardening, walking, and tree planting are just a few ways to manage stress levels.
There are no quick fixes for losing weight; the best method to maintain a healthy body weight is to consume a well-balanced diet that includes plenty of fruits, vegetables, proteins, and fibre. Yoga and exercises should also be a part of your everyday regimen.