The best ways to lose weight is a question that many people search for, taking nutritional supplements, exercising, and following a specific diet are just options that can help lose weight.
Although many diets, nutritional supplements, and meal replacement plans are said to guarantee weight loss.
Weight loss quickly, but most of them are not supported by scientific evidence, and in this article we will talk about the best ways to lose weight.
Ways to lose weight
1. Practice mindful eating
Practicing careful eating is one of the best ways to lose weight, you must pay attention to how and where you eat.
This practice can effectively contribute to maintaining a healthy weight as well as enjoying food while eating it.
Unfortunately, many people are forced to eat meals quickly to meet the demands of their busy lives while traveling in their cars or At their desks, while watching TV or using a smartphone, these are all wrong eating practices.
2. Follow intermittent fasting
Intermittent fasting is also one of the best ways to lose weight, it is a pattern of eating that includes short-term regular fasting and meals during a shorter period of the day.
Many studies have indicated that short-term intermittent fasting, up to 24 weeks, leads to weight loss in individuals who suffer from From gaining weight, It is best to avoid overeating by following a healthy eating pattern on non-fasting days.
There are different types of intermittent fasting, so you can choose the type of intermittent fasting that suits each person’s schedule.
3. Eat protein for breakfast
By regulating appetite hormones, protein can help people feel full, this method is one of the best ways to lose weight.
The main reason is that it reduces the hunger hormone while increasing satiety hormones.
The following foods are good choices for a protein-rich breakfast: eggs and oats. Nut and seed butter, sardines and chia seed pudding.
4. Reduce sugar and refined carbohydrates
One of the best ways to lose weight is to reduce sugar and refined carbohydrates.
Many people consume a diet that is increasingly high in added sugars, and even drinks that contain sugars have specific links to obesity.
White rice, bread, and pasta are examples of refined carbohydrates, rapid conversion of glucose occurs.
Of these foods, especially since they are quickly digested.
When excess glucose enters the bloodstream, it stimulates the hormone insulin, which promotes fat storage in adipose tissue.
5. Eat plenty of fiber
This is also one of the best ways to lose weight, because plant carbohydrates, like fiber, cannot be digested in the small intestine, so following a diet rich in fiber helps to lose weight by increasing the feeling of fullness.
6. Improve sleep quality
The results of several studies have revealed that less than five to six hours of sleep each night increases the risk of obesity.
Inadequate sleep slows down the process in which the body converts calories into energy, also known as metabolism.
Thus, energy is stored, unused in the form of fat when metabolism is less efficient, lack of sleep can also lead to increased production of insulin and cortisol, which contributes to fat accumulation, so improving sleep quality is also one of the best ways to lose weight.
7. Reducing stress levels
Reducing stress levels is important and one of the best ways to lose weight.
As a result of stress or tension, adrenaline and cortisol are released into the bloodstream, which reduces appetite at first, but when a person is under constant stress, cortisol remains in the bloodstream for a longer period, which increases.
It increases his appetite and potentially increases his food consumption.
8. Diet and daily exercise
To lose weight, one must be aware of all the foods and drinks they consume daily.
This is also one of the best ways to lose weight, and the most effective way to do this is to keep a diary or use an online or smartphone food consumption tracker.
Conclusion
Losing weight requires a long-term commitment, and there are no quick fixes, but you can achieve and maintain a healthy weight by following a balanced and nutritious diet.
You should eat plenty of fruits and vegetables daily, and your portions should be high-quality protein in addition to whole grains.
Exercise is also recommended, for at least 30 minutes a day, all of this is a summary of the best ways to lose weight.