Numerous diets, nutritional products, and meal replacement programmes promise quick weight loss. Science has demonstrated that some measures can have an impact on weight management, even if the majority lack scientific support.
In this post, we’ll look at nine efficient weight-loss strategies.
Weight loss strategies supported by science
Scientific research supports the following weight loss techniques:
1. Attempting sporadic fasting
A practise of eating called intermittent fasting (IF) involves taking regular, brief fasts and eating more often throughout the day.
Numerous studies
According to a reliable source, short-term intermittent fasting, which can last up to 24 weeks, helps overweight people lose weight.
The following are some of the most popular techniques for intermittent fasting:
The alternate-day fast
- Trusted Source (ADF): Eat regularly on days you aren’t fasting and fast every other day. A revised version On fasting days, Trusted Source recommends consuming only 25–30% of the body’s energy requirements.
- The 5:2 diet calls for fasting twice a week. Eat 500–600 calories on days when you’re fasting.
- The 16/8 diet involves a 16-hour fast followed by an 8-hour interval for eating. The eight-hour window for the majority of people would be from 12 p.m. to 8 p.m. According to research on this technique, eating during a constrained time period caused individuals to consume fewer calories and lose weight.
On days when you are not fasting, it is advisable to follow a balanced food plan and refrain from overindulging.
2. Maintaining a diet and exercise journal
A person should be conscious of what they consume daily if they wish to reduce weight. The most efficient method to do this is to keep track of everything they eat, either in a journal or an online food diary.
By the end of the year, 3.7 billion health app downloads were predicted by researchers in 2017. Apps for diet, exercise, and weight loss were among the most widely used of these. This makes sense given that tracking weight loss and physical activity progress while on the go can be a useful tool for managing weight. dependable source
one research According to a reliable source, measuring your physical activity regularly can aid in weight loss. In the meantime, a review research by Trusted Source discovered a link between regular exercise and meal journaling and weight loss. Even something as basic as a pedometer can be helpful for losing weight.
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