Weight Loss
30-Second Summary
- Going on diets is, more often than not, a losing game. Researchshows that more than nine out of every ten individuals who try dieting end up failing.
- And while the internet is a mess with endless diets and meal replacement plans claiming to ensure quick weight loss, much of what is recommended is questionable and not backed by any scientific research.
- However, some methods are supported by scientific studies – upping your protein intake, tracking your calorie intake, managing your stress levels, investing in a top weight loss supplement, and exercising.
Introduction
When it comes to dropping the excess fat, you have probably heard it all. From giving up on your favorite meals to setting camp at the gym to being hungry (and hangry) all day long, the internet is not short of weight loss tricks.
But here is the truth:
Complicated crash courses, detoxifying juice cleanses, and torturous fad diets for rapid weight loss often lack enough evidence and nutrients that your body requires to perform at its best. And when you depend on short-term solutions to shed the extra pounds, you will end up ballooning right back to your initial weight more often than not.
Lucky for you, there is a better way. Rather than torturing your body with ‘uncertified’ methods that might not work, you should try switching to a more science-backed system.
Below, are five scientifically backed, best weight loss tips. Kick out the social media buzz and let science be your guide.
How To Drop Weight Fast
Weight Loss
If you are ready to drop Insta scientists‘advice on weight loss and get on the science-backed bandwagon, here are five essential tips you need to be acquainted with:
- Move Your Body –One of the best weight loss tips you can file – the more you exercise, the faster and more weight you will lose. Yes, exercise, especially whole-body exercises, like lifting weights and cardio, can help you lose weight faster. You will burn hundreds of calories and boost your metabolic rate by weightlifting.
A study published in the Journal of Nutrition showed that individuals who successfully maintained weight loss exercised regularly. So, try going to the gym at least three to four times a week and lifting weights as if your life depends on it, which it does. If you are not accustomed to gym life, you can hire a personal trainer to help you out. It would be best to inform your doctor of any new exercise plans.
If lifting weights is not an option for you, you can try light cardio workouts, like cycling, jogging, swimming, or walking.
On the other hand, if you have issues with mobility, you can still lose weight by attending exercise classes from organizations like Miranda’s Physio Steps. These exercises are fun and beneficial to those with reduced mobility and weight issues. So, consider trying these exercises if you want to lose weight while going at your own pace.
- Up Your Protein Intake – If you want to burn fat quickly, you need to dial up your protein intake. Proteins help regulate appetite hormones to improve your satiety. This is primarily due to a dip in the hunger hormone ghrelin and a boost in the satiety hormones, peptide and
A case study involving young adults showed that teens who took a high-protein breakfast lasted several hours before getting hungry compared to a high-carb one.
Moreover, protein can be good for weight loss for other reasons. For instance, consuming protein can help you feel full for extended periods by slowing down digestion. This makes you feel more satisfied with what you eat. Plus, your body can effectively burn fats and use them as an energy source with proper protein intake. Lastly, it promotes muscle growth and repair.
Some perfect high-protein meal choices include:
- Chia seed pudding
- Eggs
- Nuts
- Oats
- Sardines
- Manage Your Stress Levels – Stress triggers the release of hormones like cortisol and adrenaline, which initially reduces your appetite as part of the body’s fight or flight response.
Nonetheless, when people are under constant stress, cortisol remains in the bloodstream, increasing your appetite and potentially leading you to consume more food.
Cortisol sparks the need to replenish your body’s nutritional stores from the preferred energy source, carbohydrates. Insulin then transports the sugar from carbs from your bloodstream to the muscles. If you do not use this sugar, the body stores it as fat.
Studies show that developing a reliable stress management plan can help lower your body mass index (BMI) and allow you to maintain healthy weight levels.
Some of the best expert-approved ways of managing stress include:
- Breathing exercises
- Meditation
- Yoga
- Tai chi
- Spending time outdoors
Apart from the methods mentioned above, social interactions are also helpful in reducing stress. When you connect with other people, you feel heard and supported whenever times get rough. This network of security protects you from burnout and helps you make better decisions for your health and happiness. Build connections by participating in community projects and being active at work.
- Track Your Calorie Intake – Just as crucial as what you eat is how much you eat. It does not matter how healthy your food is if your portions are off (too many carbs and not enough protein). No number of veggies and fruits can undo it.
Therefore, you need to get into tracking your calorie intake. The most effective way of doing this is by logging everything you consume in a journal or online food tracker. Make sure to include essential information such as your age, weight, height, fitness level, and all the foods and drinks you’ve consumed. Check your daily and weekly calorie intake through charts and graphs and adjust according to your recommended amounts for weight control.
Studies show that consistent tracking helps you to be accountable and that there is a positive correlation between weight loss and the regularity of monitoring your food intake.
- Try Intermittent Fasting – Intermittent fasting (IF) is just a classy way of saying ‘waiting longer between meals.’ However, unlike other dieting plans, IF helps enhance fat oxidation, which supports rapid weight loss, according to a study published in the American Journal of Clinical Nutrition.
Combine this with exercising, and your insulin sensitivity will be on a high, allowing your body to better partition nutrients between fat and muscle.
One of the best intermittent fasting programs is the 16:8 method. It typically involves eating your regular food amount in a day, but only in an eight-hour window. When the eight hours are up, you will fast until the next day.
Invest In Weight Loss Supplements
You can also combine IF with weight loss supplements – over-the-counter products that blend various herbs and stimulants to help reduce cravings, boost energy levels, and suppress appetite. While they might not exactly be the best solution, several reviews show that supplements can improve your weight loss odds.
If you are not sure about which product, considering the millions of options on the market, you can check out K3 Spark Mineral reviews and see if it will help you actualize your weight loss dreams.
The Bottom Line
Everyone’s weight loss journey is different, and no one plan is 100% perfect – even science has its flaws. However, if you have tried every dieting plan under the sun and cannot seem to drop any pounds, perhaps, you need to try intermittent fasting, track your calorie intake, and up your protein intake.
You might also want to consider weight loss supplements. While they are not 100% perfect, these products have been shown to help boost metabolism and bolster energy levels for a satisfying workout session. If you have no idea where to start regarding weight-loss products, try checking out K3 Spark Mineral reviews and see if it is the best option for you.
If nothing seems to work, even after trying supplements, be sure to check with a doctor to see if there are any underlying issues. A certified doctor will also help craft a great weight loss plan for you.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/
https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
https://www.medicalnewstoday.com/articles/322345#science-backed-ways-to-lose-weight
https://www.healthwebmagazine.com/weight-loss-supplements/k3-spark-mineral-reviews/
