Weight loss is a major theme in most circles, as obese people are constantly looking for more ways to cut down on their body fat. With most subscribing to endless diets, supplements, and meal replacement plans all in the bid to exterminate excess body fat. There are a plethora of supplements out there promising the bliss of rapid and instant weight loss, most without concise scientific backing. There are, however, some tips and studies on the subject of weight loss backed by deep science research. These strategies comprise exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet. Weight loss is done systematically if positive results are to be achieved. With the Christmas break just around the corner, some people will relax on those weight loss measures they have been practicing and this will culminate into excessive weight gain in the new year. But there are tips to celebrate Christmas and New Eve without adding more weight.
Scientific-backed ways to weight loss
Several companies specialize in synthesizing food supplements for those looking to cut down on their weight, some of them include Vitauthority. Scientific studies, has however, proposed several ways/methods people can use to achieve weight loss, some of them include:
Trying Intermittent fasting
Intermittent fasting can be described as a pattern of eating that comprises of regular brief fasts and consuming meals within a short period during the day. Studies have shown that short-term fasting which is about 24 weeks in duration, leads to weight loss in overweight individuals. Some of the most common and scientifically proven intermittent fasting methods one can adopt in 2021 comprises alternate-day fasting, this is fasting every other day and eating normally on non-fasting days. The 5-2 Diet, this type of fasting comprises of fasting on 2 out of every 7 days in a week. The 16/8 method is fasting for 16 hours and only eating during the 8-hour window.
Keeping track of diet and exercise
If you intend to lose some fat, then you should be overly conscious about the things you eat and drink daily. One of the most effective ways to stay ahead with this method is to log every time you eat, as there are several online food trackers one can use to log their food consumption activity. Another is keeping track of your physical activity, as studies have proven that consistent tracking of one’s physical activity has helped in weight loss. So, there is a correlation between one’s food intake & exercise with weight loss. Devices such as pedometers are also good for the overall weight loss process.
People need to pay attention to what they eat, most especially around festive seasons such as Christmas and new year. With these practices, people can comfortably lose weight and also enjoy the food they eat. Studies have shown that people who work 9–5 jobs often eat too quickly while on the run, driving, and working at their desks. If you’re on a weight loss program this style of eating is highly ineffective in losing weight. Some of the techniques to adopt for mindful eating include; sitting down to eat, preferably on the table, avoiding distractions while eating, eating slowly, and making healthy food choices.
If you do hope to lose weight in the coming year, then you would have to adopt the practice of eating protein for breakfast. Protein is known to regulate appetite hormone to help people feel full, due to the decrease of the hunger hormone and rise in the satiety hormone. Obese people should consider this because most of them tend to eat and keep eating, but with a protein diet, the urge to keep eating would reduce drastically and one can now regulate their diets efficaciously. Some good choices of high protein breakfast include eggs, oats, nuts, seed butter, porridge, and other rich protein diets.
Cutting off sugar and refined carbohydrates from the diet
The conventional Western diet comprises of high and refined sugar, this is not good for the general function of the human body system, and also has a debilitating effect on obese people looking to cut down on fats. Some of the refined carbohydrates still in consumption today include white rice, bread, and pasta. These types of food digest quickly, and are immediately converted to glucose, which then proceeds to the bloodstream and triggers the insulin hormone which then facilitates fat storage, consequently leading to weight gain. People should avoid these types of food and stick to foods like whole-grain rice, bread, and pasta in place of the white version. Other good options are fruits, nuts, and seeds instead of high sugar snacks.
Eating a fibrous rich diet
Scientific studies have shown that fiber-rich diets are good for people who are in the bid to cut down on excess fat. Dietary fiber is plant-based carbohydrates, the small intestine cannot digest them, unlike sugar and starch. Some fiber-rich food one can try out include, whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye.
Sleeping well at night
Sounds like the odd one out, but we often underestimate the power of good night sleep, studies have proven repeatedly that getting less than 5-6 hours of sleep per night is associated with an increased incidence of obesity. Poor sleep slows down the process in which the body converts calories to energy, referred to as metabolism, when body metabolism is ineffective, the body begins to store unused energy as fast.
These tips would surely help in cutting down on excess body fat as we enter into the new year. Consistent practice is the key to seeing improved weight loss.