There are many meal replacements, supplements, and dietary plans out there that claim quick weight loss. However, few are safe and backed by scientific evidence. Fortunately, some strategies can deliver desirable results, including but not necessarily limited to regular exercise, intermittent fasting, adjusting eating patterns, and lowering consumption of carbohydrates.
In this post, we’ll cover some effective methods for those looking to shed unwanted pounds. But remember that you don’t need to do everything listed below; choose those that best fit your lifestyle.
Keep stress down
Stress might be a normal part of everyday life, but studies suggest chronic and long-term stress may lead to weight gain and obesity. Therefore, it makes sense to try and keep your stress down to reasonably low levels. For starters, try to get sufficient rest because fatigue can increase emotional and mental pressure. Spending time on hobbies or in the company of friends and family can also help. If they aren’t enough, consider health products like turmeric latte mix which may have potential benefits.
As its name suggests, intermittent fasting refers to an eating pattern involving short-term fasts as well as the consumption of meals in shorter periods every day. Studies on intermittent fasting have shown that it can improve weight management. Additionally, it can also help improve heart health, reduce risks of obesity and diabetes, enhance memory, and so much more.
However, keep in mind that the process will vary from person to person. While it may have many benefits, it’s recommended that you consult with a healthcare provider first to ensure that you maximize the results.
Have protein for breakfast
Many consider breakfast to be the day’s most important meal, and what better way to start the day than with protein. Protein is an excellent choice because it can regulate your appetite hormones and make you feel full. This is because it decreases ghrelin, which is a hunger hormone, and increases satiety hormones.
Some research even suggest that consuming a high-protein meal can last several hours, meaning you won’t have the urge to eat for a while. Some options for it include sardines, porridge, oats, and eggs.
Cut back on refined carbohydrates and sugar
Diets high in refined carbohydrates and sugar lead to obesity, even if it comes from beverages rather than food. The former are processed foods that lack nutrients and fiber, are quick to digest, and transform into glucose quickly. The glucose then enters our blood, provoking insulin and promoting fat storage within the adipose tissues, resulting in weight gains.
So when possible, it’s always better to look for healthier alternatives. For example, seeds, nuts, and fruits are better than high-sugar snacks. Fruit juices and tea are also more nutritious than carbonated beverages.
Weight loss is essential, but you can’t cut corners with it. To lose excess fat and maintain a healthier weight, you need to adopt a nutritious and balanced diet, exercise, be mindful of your eating patterns, and keep your stress down. The key is not to get discouraged if results aren’t immediate; remember that it won’t happen overnight.