While there are countless diets, supplements and alternative meal plans for weight loss, there is no scientific evidence to confirm them anymore.
However, some of the proposed solutions are actually approved and are effective in weight control.
These strategies include exercise, attention to calorie intake, reduced carbohydrate intake, and fasting.
One of the weight loss methods approved by scientific studies is the following:
Intermittent fasting: Alternating fasting is a type of eating pattern that consumes meals in shorter periods of time throughout the day, including short-term alternating fasting. Several studies have shown that short-term intermittent fasting, which lasts 24 weeks, leads to weight loss in people with obesity.
Follow up diet and exercise: If you are looking for weight loss, you should be aware of daily food and drink. The most effective way to do this is to record all the foods that a person consumes throughout the day.
Attention to consumed food: Paying attention to how and where to eat, one can enjoy what they consume and maintain their healthy weight. Since most people have a busy life, they often eat their food at high speed and in the car, behind the desk or while watching TV. As a result, many people rarely consider consuming food.
Protein intake at breakfast: Protein causes appetite hormones to help you feel satiety. These conditions are more likely to result in a reduction in hunger.
Reduced refined sugar and carbohydrates: The Western diet is rich in sugary foods that are definitely linked to obesity. Refined carbohydrates are processed foods that do not contain fiber and other nutrients. These foods quickly digest and become glucose. Excess glucose enters the bloodstream and stimulates the insulin hormone and leads to fat storage in the adipose tissue, resulting in weight gain.
Consumption of high fiber: Edible fiber is a plant carbohydrate that, unlike sugar, does not allow digestion in the small intestine. Incorporating enough fiber in the diet increases the sense of satiety and helps in weight loss
Balancing intestinal bacteria: Several studies have been done on the role of intestinal bacteria in controlling weight. There are several types of microorganisms in the human intestine, including 37 trillion bacteria. There are many different types of bacteria in each person’s body. Some of them can increase the amount of energy the person receives from the food, and therefore maintaining a balance between these types of bacteria is important for weight control.
Nocturnal Sleep: Several studies show that people who sleep less than five to six hours at night are more likely to be obese. Studies show that inadequate sleep causes a process that converts calories into energy. In this condition, the body stores energy unusable in the form of fat.
Stress control: Stress secretes adrenalin and cortisol hormones that first reduce appetite. However, when the person is under constant stress, the cortisol hormone stays in the bloodstream for longer periods and increases appetite