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Conseils de perte de poids basés sur la science

1. Attempting sporadic fasting

The practice of eating called intermittent fasting (IF) includes taking regular, brief fasts and eating more often throughout the day.

Numerous studies

According to a reliable source, short-term intermittent fasting, which can last up to 24 weeks, helps overweight people lose weight.

The most common intermittent fasting methods include the following:

Alternate-day-lasting trusted Source (ADF): Eat regularly on days when you aren't fasting and fast every other day. On fasting days, the updated version of trusted Source recommends consuming only 25–30% of the body's energy requirements.

The 5:2 diet calls for fasting twice a week. Eat 500–600 calories on days when you're fasting.

The 16/8 diet involves a 16-hour fast followed by an 8-hour interval for eating. The eight-hour window for the majority of individuals would be from 12 p.m. to 8 p.m. According to research on this technique, eating during a constrained time period caused individuals to consume fewer calories and lose weight.

On days when you are not fasting, it is advisable to follow a balanced food plan and refrain from overindulging.

2. Maintaining a diet and exercise journal

A person should be conscious of what they consume daily if they wish to reduce weight. The most efficient method to accomplish this is to keep note of everything they eat, either in a journal or an online food diary.

By the end of the year, 3.7 billion health app downloads were predicted by researchers in 2017. Apps for diet, exercise, and weight loss were among the most widely used of these. This makes sense given that tracking weight loss and physical activity progress while on the go can be a useful tool for managing weight. dependable source

one research According to a reliable source, measuring your physical activity regularly can aid in weight reduction. In the meanwhile, a review of research by Trusted Source discovered a link between regular exercise and meal journaling and weight loss. Even something as basic as a pedometer might be helpful for losing weight.

3. Mindful eating

People who practice mindful eating are conscious of when, where, and how they eat. People that engage in this behavior may be able to maintain a healthy weight while also enjoying their cuisine. dependable source

Due to their hectic schedules, the majority of individuals frequently eat rapidly while driving, working at their desks, or watching TV. As a result, many individuals consume with little awareness of what they are doing.

The following are methods for mindful eating:

eating in a seated position, ideally at a table: Pay attention to the menu and take in the atmosphere.

Keeping yourself focused when eating: Do not use your phone, laptop, or TV.

Eat it slowly so you have time to chew it and enjoy it. This method aids in weight reduction because it allows the brain time to register feelings of fullness, which can help people avoid overeating.

Choosing foods carefully: Choose foods that will satisfy you for hours rather than minutes and that are rich in nutritional nutrients.

4. Breakfast that includes protein

In order to make individuals feel satisfied, protein can control appetite hormones. The primary reasons for this are a decline in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1, and cholecystokininReliable Source.

A high-protein breakfast has been shown to have long-lasting hormonal impacts on young people, according to research trusted Sources.

Eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding are excellent high-protein breakfast options.

5. Reducing consumption of sugar and other processed carbs

Even when sugar is found in beverages rather than food, the Western diet is becoming richer and richer in added sugars, and this has direct linkages to obesityTrusted Source.

Foods that have undergone extensive processing to remove fiber and other nutrients are considered refined carbs. White rice, bread, and spaghetti are a few examples.

These meals digest quickly and turn into glucose quickly.

Extra glucose in the blood causes the hormone insulin to be released, which encourages adipose tissue to store fat. The result is weight gain.

People should substitute healthier choices for processed and sugary meals wherever feasible. Good meal exchanges consist of:

Replace white rice, bread, and pasta with whole-grain varieties.

Instead of high-sugar snacks, choose fruit, nuts, and seeds.

smoothies with milk or water instead of fruit juice, herbal teas, and fruit-infused water in place of high-sugar beverages

6. consuming a lot of fiber

In contrast to sugar and starch, plant-based carbohydrates called dietary fiber cannot be broken down in the small intestine. Including a lot of fiber in your diet might make you feel fuller for longer, which may help you lose weight.

Foods high in fiber include:

Oats, barley, and rye fruit and vegetables, whole-grain bread, whole-grain pasta, and whole-grain morning cereals

7. Regulating intestinal flora

Considering how gut microorganisms affect weight control is one new topic of research.

There are many different types of microorganisms living in the human stomach, including about 37 trillion bacteria.

dependable source

Each person's gut has a unique mix and quantity of bacteria. Some can boost the amount of energy a person gets from their meal, which might cause fat to accumulate and weight gain.

Some meals, such as the following, can boost the number of beneficial bacteria in the gut:

Foods high in fiber include:

Oats, barley, and rye fruit and vegetables, whole-grain bread, whole-grain pasta, and whole-grain morning cereals

8. Sleeping well at night

According to several  research, having fewer than 5 to 6 hours of sleep each night is linked to a higher prevalence of obesityTrusted Source. This is due to a number of factors.

Insufficient or poor-quality sleep may impede metabolism, the body's process of converting calories into energy. This is supported by research. Unused energy may be stored as fat by the body when metabolism is less efficient. Additionally, insufficient sleep can lead to a rise in the hormones cortisol and insulin, both of which promote the accumulation of fat.

Among the techniques for reducing stress are:

Breathing exercises and relaxation methods such as yoga, meditation, or tai chi

spending time in the fresh air, such as walking or gardening

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