Numerous meal replacement programs, diets, and supplements make promises of quick weight loss without supporting data from scientific studies. Nonetheless, there are certain scientifically supported tactics that influence weight control.

Trying intermittent fasting

A practice of eating known as intermittent fasting (IF) entails periodic short-term fasts and eating meals later in the day.

Numerous investigationsAccording to reliable sources, intermittent fasting for a maximum of 26 weeks can be just as successful in promoting weight loss as a regular low-calorie diet.

The following are some of the most popular techniques for intermittent fasting:

Fasting on alternate daysReliable Source (ADF): Eat a regular diet on days when you are not fasting and fast every other day. On fasting days, the modified version of Trusted Source recommends consuming only 25–30% of the body’s energy requirements.
The 5:2 Diet calls for fasting two days per week. Eat between 500 and 600 calories when fasting.
The 16/8 approach calls for 16 hours of fasting and 8 hours of eating.

Tracking your diet and exercise

A person should be conscious of what they eat and drink every day if they wish to reduce weight. Entering these products into a notebook or an online food tracker is one way to accomplish this.

Following a diet and exercise regimen can help with weight loss since it encourages behavior changes and boosts motivation, according to ResearchTrusted Source.

According to one study (Trusted Source), recording physical activity on a regular basis aided in weight loss. A pedometer, for example, can be a helpful weight-loss toolTrusted Source.

Eating mindfully

Eating mindfully involves paying attention to the location and method of consumption. In addition to allowing people to enjoy their food, this approach may aid in the promotion of weight loss (Trusted Source).

Due to their hectic schedules, most individuals frequently eat quickly while working at their desks, watching TV, or rushing through meals. Many people consequently hardly even notice what they are eating.

Among the mindful eating techniques are:

Enjoy the meal and pay attention to the food as you sit down to eat, preferably at a table.
Steer clear of distractions during eating: Never switch on a phone, laptop, or television.
Eating slowly: Give the meal time to break down and be enjoyed. By giving the brain adequate time to register feelings of fullness, this strategy aids in weight loss by reducing the likelihood of overeating.
Making thoughtful dietary decisions: Select meals that will fill you up for hours as opposed to minutes, and that are high in healthy nutrients.

Eating protein with meals

A high-protein breakfast can have hormonal effects that last for several hours. High-protein breakfast options include sardines, eggs, oats, nut and seed butters, quinoa porridge, and chia seed pudding. Research on young adults has also shown that protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.

Cutting back on sugar and refined carbohydrates

Even when added sugar is found in beverages rather than food, the Western diet is becoming more and more high in added sugars, which is definitely linked to obesity (Trusted Source).

The bran and the germ, which comprise the majority of the grain’s fiber and minerals, are removed from refined grains by processing. These consist of ordinary spaghetti, white bread, and white rice.

These foods digest quickly and quickly turn into glucose. When too much glucose enters the bloodstream, it triggers the insulin hormone, which encourages adipose tissue to store fat. Gaining weight is a result of this.

A 2023 investigationWeight growth is associated with consuming more refined grains, according to a reliable source. ResearchesWhole grains are more likely to boost fullness and decrease hunger, which may result in decreases.

Eating plenty of fiber

Dietary fiber refers to plant-based carbohydrates that, in contrast to sugar and starch, cannot be broken down in the small intestine. Consuming a diet rich in fiber can enhance the sensation of fullness, which may result in weight loss.

Foods high in fiber include:

whole-wheat pasta, whole-grain bread, rye, barley, oats, and whole-grain morning cereals
pulses, peas, beans, almonds, and seeds.

Balancing gut bacteria

Research in the field of weight management is increasingly focusing on the role of gut bacteria. The human gut harbors a vast array of microorganisms, including approximately 39 trillion bacteria. Each individual possesses a unique composition of bacteria in their gut, and certain types of bacteria can influence energy extraction from food, potentially leading to weight gain.

Certain foods have been found to promote the growth of beneficial bacteria in the gut. Incorporating a wide variety of plants into the diet, such as fruits, vegetables, and grains, can increase fiber intake and contribute to a more diverse set of gut bacteria. It is recommended that 75 percent of a meal should consist of vegetables and other plant-based foods.

Fermented foods, such as sauerkraut, kimchi, kefir, yogurt, tempeh, and miso, contain microorganisms that may have probiotic properties. Kimchi, in particular, has been extensively studied and shows some evidence of anti-obesity effects. Additionally, studies suggest that kefir may aid in weight loss among overweight women.

Prebiotic foods are another category that can support the growth and activity of beneficial bacteria involved in weight control. These foods, rich in prebiotic fiber, can be found in various fruits and vegetables like chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. Grains such as oats and barley also contain prebiotic fiber.

In conclusion, understanding the impact of gut bacteria on weight management is an emerging area of research. By incorporating a diverse range of plant-based foods, fermented foods, and prebiotic-rich foods into the diet, individuals may be able to positively influence their gut bacteria and potentially support weight control efforts.

Getting a good night’s sleep

There have been numerous studies conducted that have consistently demonstrated a correlation between getting less than 5-6 hours of sleep per night and an increased likelihood of developing obesity. This association can be attributed to various factors. One such factor is the impact of insufficient or poor-quality sleep on the body’s metabolism, which is responsible for converting calories into energy. Research indicates that when sleep is inadequate, metabolism becomes less efficient, leading to the storage of unused energy as fat. Additionally, inadequate sleep can contribute to insulin resistance and elevated levels of cortisol, both of which promote fat storage. Furthermore, the duration of sleep plays a role in regulating the hormones leptin and ghrelin, which are responsible for controlling appetite. Leptin signals the brain when the body is full, while ghrelin stimulates hunger.

Managing your stress levels

1. The release of hormones like adrenaline and cortisol is triggered in response to stress, initially causing a decrease in appetite as part of the body’s fight or flight mechanism. However, prolonged stress can lead to elevated levels of cortisol in the bloodstream, which can in turn increase appetite and potentially result in overeating.
2. Cortisol plays a role in signaling the body’s need to replenish its nutritional stores, primarily from carbohydrates. Insulin then facilitates the transportation of sugar from carbohydrates from the blood to the muscles and brain. If this sugar is not utilized during a fight or flight response, it is stored as fat.
3. Insulin enables the entry of sugar from the blood into the body’s cells, where it can be used as energy. If the sugar is not immediately utilized, it is either stored as glycogen (the storage form of glucose) or as fat.
4. A study conducted by researchers revealed that implementing an 8-week stress-management intervention program, in conjunction with a low-calorie diet, resulted in a significant reduction in the body mass index (BMI) of overweight or obese children and adolescents.
5. Some effective methods for managing stress include engaging in activities such as yoga, meditation, or tai chi. Additionally, practicing breathing and relaxation techniques can be beneficial. Spending time outdoors, such as going for walks or engaging in gardening, can also help alleviate stress.