Are you tired of sifting through unproductive weight loss tips that do not actually work and offer only temporary results? You have come to the right place to discover weight loss solutions, that too backed by science, leading to long-lasting results.
With a focus on evidence-based techniques to lose weight, we have compiled a collection of proven weight loss tips so you can embark on a journey toward maintaining your ideal weight. Keep reading till the end so you can say hello to a healthier lifestyle as the article discusses 10 scientifically proven ways to lose weight, ranked based on effectiveness. So let’s get started:
Set long-term goals
Instead of telling yourself, ‘I need to lose 25 pounds within a month’, focus more on long-term planning. Remember that success does not come overnight. While people tell you easy-peasy tips to lose weight, the truth is that you would need to strive hard, focusing on your end goal.
First and foremost, you need to move step-by-step. Only deciding how much you want to shed, that too in 2-3 weeks, won’t help out. Instead, you would need to rectify your lifestyle and habits.
For example, if you have been consuming too much sugar lately, you might need to switch to healthy treats. If you have been a big lover of white rice, switching to brown rice for your own good won’t be a bad idea at all. Incorporating essential nutrients in your lifestyle, that will impact your overall health gradually is the key to success when healthily losing weight is your objective.
Ditch processed foods
If you have been consuming ultra-processed and packed food lately, it’s time to stop. As per science, such food items are the biggest culprit and the main reason why you have put on some extra pounds. Cutting off excess carbs and sweet treats can be the next step toward maintaining a healthy weight.
You may find it hard to get rid of such eateries, but prioritizing your health and shifting toward mindful eating would help you achieve your weight loss goals. Remember that there is always a healthier alternative available for your favourite food.
Stay hydrated
As backed by science, drinking 8-12 glasses of water per day not only lead to weight loss but has plenty of other benefits. Specifically, drinking a glass of water five minutes before your meal will keep you fuller, refraining you from overeating, as a result of which, you might shed a few pounds.
Moreover, consuming more water supports proper digestion, nutrient absorption, and metabolism, all of which contribute to a healthy weight. Do not forget that small changes like these can make a significant difference in achieving your weight goals.
Level up the protein game
Protein plays a vital role in achieving effective weight loss and maintaining healthy body consumption. Increasing your protein consumption means a higher thermic effect as compared to carbohydrates or fats which means your body can burn more calories during digestion. Also, protein is highly satiating.
It can keep you fuller for longer, letting you avoid overeating or snacking on unhealthy foods. That’s not it! Increasing protein intake can also aid in the preservation of lean muscle mass during weight loss. This is essential because muscle plays a vital role in boosting metabolism and fat burning.
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Do not forget to add fibre
Apart from adding protein to your diet, make sure you are getting enough fibre as well. Including plenty of fibre in your diet supports fullness and eradicates starvation, potentially promoting weight loss. Science says that fibre aids digestion and breaks constipation leading to a healthy gut environment, which will positively impact overall health management.
A high-fibre diet does not only support weight loss but also prevents you from chronic diseases like diabetes, types of cancers, and heart diseases. By prioritizing fibre alongside protein and other essential nutrients mandatory for weight loss goals, you can create a well-rounded and nourishing diet that promotes body satiety.
Do not skip breakfast
Most people think that skipping breakfast can aid in faster weight loss whereas, it is the opposite in actuality. According to a study, people who do not eat breakfast tend to have poor eating habits alongside skimp on nutrients. They are likely to struggle with obesity and weight gain.
Whereas, having a fine dining first meal with ample protein, healthy fats, and quality carbs can trigger your weight loss process. You can consider various healthy breakfast options based on your taste and preferences.
Make physical activity part of your routine
Another crucial step toward maintaining a healthy weight and achieving your ideal body goals is walking and exercising. They are as essential as mindful eating. You are not required to go harsh on yourself. In fact, science considers 20 to 30 minutes walk per day an excellent start to meet your target.
Also, it is advised to do your favourite exercise moves that do not drain or overtire you, instead, you enjoy doing them. There are various lazy exercises you can consider while laying on the floor and enjoying music alongside. So what are you waiting for?
Try intermittent fasting
Intermittent fasting has been trending amongst fitness enthusiasts lately and for good reason. The eating pattern involves cycling between eating and fasting within specified time windows. It does not only offer a structured approach to managing calorie intake but has been associated with multiple health benefits one of which is weight loss.
Although it regulates hunger hormones and enhances metabolic function, it is recommended to consult a healthcare expert before choosing intermittent fasting. Not all types of dieting are designed for everyone.
Be a sleeping beauty
Sleep duration is directly linked to the body’s production of appetite-regulating hormones. Lack of adequate sleep has been associated with elevated levels of the hunger hormone ghrelin, increased appetite, and reduced level of the satiety hormone leptin.
Consequently, it causes a diminishing feeling of fullness creating an unfavourable environment that predisposes individuals to gain weight. Make sure you are getting at least eight-hour sleep every day so your body has enough energy to perform everyday tasks without getting tired and needing an extra portion of food to hit on.
Managing your stress levels
The link between weight gain and stress level is not a myth. As per a study, the increased cortisol levels in your body pump circulating in your body lower your metabolism. Not only this but it also stimulates cravings for sugars and fats as a result of which, you end up eating satisfying, yet unhealthy foods, causing weight gain.
That is why, science considers it essential to manage your stress levels with effective stress management and relaxation techniques that can also support your body goals.
Final thoughts
Achieving and maintaining a healthy weight might look demanding and challenging but sticking to a few science-backed strategies can change your life. Remember that weight loss should never be a short-term plan as it may cause illness and weakness in your body. Instead, you should consider changing your lifestyle with long-term planning, alongside getting essential nutrients, good sleep, surplus water intake, a healthy breakfast, and stress-free life. Small changes will surely make a big difference.
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