Many diets, supplements, and diet plans promise quick weight loss, but there is no conclusive scientific evidence to support them.
However, there are some strategies that are backed by science and have an impact on weight management. These methods include natural methods.
These strategies include exercise, reducing calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.
Fasting;
Intermittent fasting is when you eat only during the day on a regular basis.
Diet
If someone wants to lose weight, they should be aware of what they are eating and drinking every day. One way to do this is to record these foods in a journal or online food tracker.
Mindfulness
Mindful eating is a process that involves paying attention to how and where food comes from. This practice can help promote weight loss.
Protein
Protein regulates hunger hormones, helping people feel full. This is largely due to a decrease in the hunger hormone ghrelin and an increase in the hormones, GLP-1 and cholecystokinin, which are associated with feelings of fullness.
Sugar
Refined sugar is produced by processing grains, which remove most of the grain’s fiber and nutrients. The pure glucose enters the bloodstream and activates the hormone insulin, which in turn promotes fat storage in adipose tissue and leads to weight gain.
Fiber
Fiber, which is a type of carbohydrate found in vegetables or fruits, is not digested in the small intestine. It also helps to feel full and potentially leads to weight loss.
Sleep
Several studies have shown that getting less than 5 to 6 hours of sleep per night is associated with obesity. Therefore, getting a good night’s sleep is essential for weight loss.
