How to lose weight

There are diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.

Intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

The common intermittent fasting methods include the following:

Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days.

The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.

The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

Exercise

IF you want to lose your weight then you should be aware of everything that you eat or drink, to keep a track of the same you can make a journal . There are multiple apps available on play store which will help you reduce your weight and also prepares a diet chart for you .

Physical activity plays a major role to reduce the weight, Many people don’t prefer going to gym due to the pandemic covid19 these people can switch to yoga which should be performed under the supervision of a Guru . Check videos on YouTube and you will get multiple tutorials.

consistent tracking of physical activity helps with weight loss .

Eat Mindfully

It means paying attention to how and where you eat food. Plays a crucial role to maintain healthy weight. most people lead busy lives, they often tend to eat quickly on the run, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.

  • Sit down or at the table while eating– In India many people from middle class family prefer to sit down and enjoy there meal as they believe it helps in food digestion.

  • Do not get distracted while eating food – Many of us have the habit of using mobile phones , watching TV any other gadget while eating ,and in the excitement we do not chew our food properly which results in digestion problem.

Add protein to your diet

Protein regulates the appetite hormones to help people feel full. mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

High-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

Reduce sugar intake

Diet with high added sugars makes you obese, we do not keep a track of drinks and eatables we consume in a day that why we keep gaining weight .

We can opt fruit, nuts, and seeds instead of high-sugar snacks .

Eat Fiber Rich food

Plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch.

Sleep for 5-6 hours

It is very important to get a proper sleep of at least 5-6 hours .Poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage

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