There are many diets online that sell you this dream of losing weight really fast, but none of them have any scientific evidence to back it up. Because of that, in today’s blog post we’ll show you some strategies that are backed by science, which are going to help you lose weight.
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Trying Intermittent Fasting
Intermittent fasting is when you cycle between times of eating and not eating to help your body burn fat and stay healthy. There were few studies done on Intermittent Fasting which showed amazing results when it comes to weight loss. Now you’re probably wondering, how to do intermittent fasting, and what’s the best way. There are many ways that you can do intermittent fasting, but here are 3 most popular ways to do it:
- Alternate day Fasting: This is where you fast every other day, and eat normal diet on non-fasting days.
- The 5:2 Diet: This is where you fast on 2 out of 7 days of the week, and on fasting days you eat between 500-600 calories.
- The 16/8 Method: This is where you fast for 16 hours, and eat only during a 8 hour period. For example between noon and 8 pm.
You can try any of these methods and see what works the best for you. I’m sure that if you take Intermittent fasting seriously, you’ll lose a lot of weight.
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Tracking Your Diet and Exercise
If you really want to lose weight you should be tracking how many calories you’re eating, and what kind of foods you are eating throughout the day. For counting calories you can use app like MyFitnessPal to easily measure it. A lot of us don’t even track our calories and we tend to eat more calories than we should have, which leads to fat loss.
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Eating Mindfully
This is when you eat your food without being distracted, and actually being aware of what food you’re eating, and how much food you’re eating. Nowadays a lot of us are eating our food while consuming content on our phone, or watching TV. And when we do that, we are distracted and our brain fails to realize how much food we’re eating. Also when you’re eating your food try to chew more. When you do these things you’ll notice how much you enjoy eating food now, and you’ll probably notice the changes when it comes to your body.
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Eating Protein With Meals
Eating protein can increase satiety. There was even researches which proved that people who ate a high protein diets lost more fat on average. Increasing the levels of satiety can really help you eat less, and you can even consider some supplements that help you to increase satiety. The one supplement that i recommend is Cagrilintide Peptide. Cagrilintide helps increase satiety by mimicking a natural hormone that signals fullness to the brain. You can buy cagrilintide from online stores. But eating a high protein diet can also increase satiety. Some foods that are rich in protein include: eggs, chicken breast, greek yogurt, tuna, protein shakes, steak.
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Cutting Back On Sugar and Refined Carbohydrates
The typical Western diet that we eat is high in added sugar, which is probably the reason why obesity skyrocketed in USA. The problem with these kind of foods is that they are quick to digest, and they are very easily accessible. Instead of eating these high processed and sugary foods, we should replace them with some healthier options, and they are: whole grain rice, bread, pasta, fruit, nuts and smoothies with water or milk instead of fruit juice.
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Get Enough Sleep
There are many studies which showed that sleeping for less than 5-6 hours led to obesity. Researches shows that poor sleep can disrupt hormones that control hunger, which then increases your appetite and cravings for unhealthy foods. So to avoid this, we need to get enough sleep every night. Most researchers say that we should get between 8-10 hours of sleep every night. If you need to wake up early because of a job or school, then try to go to sleep earlier, and make that a habit.
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Managing Your Stress Levels
Stress triggers the release of hormone called cortisol, and when we are constantly being stressed it can increase our appetite, and we’ll probably get cravings for unhealthy food and end up overeating. Some methods of managing stress are: yoga, meditation, relaxation exercise, and spending more time outdoors.
