We suggest that you familiarize yourself with the best ways to lose weight, which are indicated in scientific sources and will not harm your health. If you put in a lot of effort, but the excess weight still does not go away, after familiarizing yourself with these methods, you will be able to find the “weak link” and understand where to start on the path to a slim figure.
There are hundreds of diets and thousands of weight loss plans and best slimming products that promise fast weight loss and long-lasting results. But their effectiveness is not confirmed by research, unlike the following methods of gaining harmony.
1. Try intermittent fasting
Although fasting is mentioned in the method’s name, you still don’t have to starve. At least for the long days and weeks.
You can try two popular options:
Diet 5:2. Assume 5 consecutive days of free food and 2 days of fasting. On fast days, you can eat 500-600 calories.
Methods 16:8. Here you have to fast for 16 hours and eat within an 8-hour “window”. Most people choose a “window” from noon to 8 pm, but you can set it to any other option.
2. Eat protein for breakfast
Protein foods are usually very filling. Research shows that its use can help reduce levels of the “hunger hormone” ghrelin and increase satiety hormones. Thus, in 2014 the International Journal of Obesity summarized the scientific work of the scientists and found that protein at breakfast can provide up to four hours of satiety!
Good protein choices for breakfast include eggs, cereal, nut butter sandwiches, fish, seafood, and meat.
3. Cut back on refined carbs
The Western diet is rife with added sugars, which are directly linked to obesity. Even if these sugars are not found in food, but in drinks.
Products with them in the composition are quickly absorbed, causing a sharp rise in blood glucose levels and provoking the production of insulin. Excess refined carbohydrates promote fat accumulation, so dieters should replace refined carbohydrates with healthy foods whenever possible:
1. Choose whole-grain bread, pasta, and rice.
2. Choose healthy desserts instead of sweets: fresh fruits and berries, nuts and seeds, and dried fruit.
3. Drink herbal teas, smoothies, and fruit waters instead of sodas and packaged juices.
4. Master mindful eating
This practice teaches a person to be mindful of where, how, and when he eats, and to enjoy food. Many people lead busy lives, eating while running or watching TV and ignoring satiety signals. After the meal, they cannot even remember how much food was eaten and how delicious it was.
But if you approach food intake consciously, everything will change, confirms a study published in the journal Appetite in 2016.
5. Adjust the amount of protein in your diet
“Increase the amount of protein in the diet” – this advice is given first of all to everyone who scores the phrase “How to lose weight by summer at home” in the search. And they begin to lean on boiled chicken breast, stewed turkey and baked fish.
6. Eat enough fiber
Although dietary fibers are not digested in the body, they have many useful functions. Fiber binds simple carbohydrates and fats in food, leading to the normalization of blood sugar levels and slowing the growth of fat cells. “Furthermore, fibrous products often require careful grinding,” adds Mikhail Gavrilov. – Therefore, eating them helps to develop the correct habit of chewing and eating slowly. During this time, the satiety signal usually has time to reach the brain, which means you eat a lot less. “
7. Reduce daily rations by no more than 300-500 kcal
By reducing the calorie content of your daily diet by 500 calories, you can lose 3-4 kg per month. The temptation to cut more to get the desired shape quickly is great. Hold on to your impulses! A strict restrictive diet will lead to the opposite effect – the weight will be hard to lose, and then it will completely plateau … This is because in crunch mode the body starts to reduce energy consumption and main metabolism. The rates of hormone and enzyme formation, protein synthesis, and lipolysis are decreasing…thereby, the weight loss process is significantly inhibited or stopped altogether.
