One of the best ways to
lose weight healthy
Instead, think about the small changes you can start making every day
that will not only help you manage your weight, but also be healthier so that
you can get the most out of life. It’s easier if you have a bit of
support, so get your family and friends on board. You might even inspire them
to manage their weight.
For some help setting goals. take a look at our resources:
1. Trying 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.
many studies have indicated that short-term intermittent fasting,
which is up to 24 weeks in duration, leads to weight loss in overweight
individuals.
2. Tracking your diet and exercise
If someone wants to lose weight, they should be aware of everything that
they eat and drink each day. The most effective way to do this is to log every
item that they consume, in either a journal or an online food tracker.
Researchers estimated in 2017 that there would
be 3.7 billion health app downloads by the end of the year. Of these,
apps for diet, physical activity, and weight loss were among the most
popular This is not without reason, as tracking physical activity and
weight loss progress on-the-go can be an effective way of managing
weight.
One study found that consistent tracking of physical activity
helped with weight loss. Meanwhile, a review study found a positive correlation
between weight loss and the frequency of monitoring food intake and exercise.
Even a device as simple as a pedometer can be a useful weight-loss tool.
3. Eating mindfully
Mindful eating is a practice where people pay attention to how and where
they eat food. This practice can enable people to enjoy the food they eat and
maintain a healthy weight.
As most people lead busy lives, they often tend to eat quickly on the
run, in the car, working at their desks, and watching TV. As a result, many
people are barely aware of the food they are eating.
4. Eating protein for breakfast
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 cholecystokinin.
5. It can help to swap high-sugar snacks for fruits and nuts.
The Western diet is increasingly high in added sugars, and this has
definite links to obesity, even when the sugar
occurs in beverages rather than food.
Refined carbohydrates are heavily processed foods that no longer contain
fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which
promotes fat storage in the adipose tissue. This contributes to weight gain.
Where possible, people should swap processed and sugary foods for more
healthful options. Good food
swaps include:
- whole-grain rice, bread, and pasta instead of
the white versions
- fruit, nuts, and seeds instead of high-sugar
snacks
- herb teas and fruit-infused water instead of
high-sugar sodas
- smoothies with water or milk instead of fruit
juice
6. Eating plenty of fiber
Dietary fiber describes plant-based carbohydrates that it is not possible
to digest in the small intestine, unlike sugar and starch. Including plenty of
fiber in the diet can increase the feeling of fullness, potentially leading to
weight loss.
Fiber-rich
foods include:
- whole-grain breakfast cereals, whole-wheat
pasta, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- peas, beans, and pulses
- nuts and seeds
7.
Balancing gut bacteria
One emerging area of research is focusing on the role of bacteria in the
gut on weight management.
The human gut hosts a vast number and variety of microorganisms,
including around 37 trillion bacteria.
Every individual has different varieties and amounts of bacteria in
their gut. Some types can increase the amount of energy that the person harvest
from food, leading to fat deposition and weight gain.
Some foods can increase the number of good bacteria in the gut,
including:
- A
wide variety of plants: comprise 75 percent
of their meal. Increasing the number of fruits, vegetables, and grains in
the diet will result in an increased fiber uptake and a more diverse set
of gut bacteria. People should try to ensure that vegetables and other
plant-based foods
- Fermented foods:
These enhance the function of good bacteria while inhibiting the growth of
bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all
contain good amounts of probiotics, which help to increase good bacteria.
Researchers have studied kimchi widely, and study results suggest that
it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in
overweight women.
- Prebiotic foods: These
stimulate the growth and activity of some of the good bacteria that
aid weight control Prebiotic fiber occurs in many fruits and
vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana and avocado. It is also in grains, such as
oats and barley.
8. Getting a good night's sleep
Numerous studies have shown that getting less than 5–6 hours of sleep
per night is associated with increased incidence of obesity.
