SlideShare a Scribd company logo

10 ways to naturally lose weight fast

Three effective methods for losing weight supported by scientific research include intermittent fasting, tracking calorie intake and exercise, and mindful eating. Intermittent fasting involves regular short-term fasts and eating within a shorter time window, and has been shown to lead to weight loss. Tracking food intake and exercise daily or weekly through journaling or apps helps monitor progress and maintain weight loss. Mindful eating practices like sitting down to eat without distractions and eating slowly can help prevent overeating and promote weight loss.

1 of 4
Download to read offline
How to naturally lose weight
fast
While there are endless diets, supplements, and meal
replacement plans claiming to ensure rapid weight loss, most
lack any scientific evidence. There are, however, some
strategies backed by science that do have an impact on
weight management.
These strategies include exercising, keeping track of calorie intake, intermittent fasting, and
reducing the number of carbohydrates in the diet.
In this article, we consider nine effective methods of weight loss.
Alexander Spatari/Getty Images
Methods of weight loss that scientific research supports include the following:
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.
Several studies
have indicated that short-term intermittent fasting, which is up to 24 weeks in
duration, leads to weight loss in overweight individuals.
The most common intermittent fasting methods include the following:
Alternate day fasting 
(ADF): Fast every other day and eat normally on non-fasting days.
The modified version 
involves eating just 25–30 percent of the body’s energy needs on
fasting days.
The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
Science-backed ways to lose weight Takeaway
Science-backed ways to lose weight
Medically reviewed by
Daniel Bubnis, M.S., NASM-
CPT, NASE Level II-CSS —
Written by Tracey Williams
Strudwick on July 3, 2018
Reduce running overuse
injuries by leaning forward
less, says study
‘Ancient RNA virus
epidemics occurred
frequently during human
evolution’
5 top tips for self-care in a
pandemic-exhausted world
COVID-19 lockdowns: Is the
cure worse than the
disease?
Climate change and toxic
pollution: Which countries
are most at risk?
ADVERTISEMENT
Latest news
ADVERTISEMENT
ADVERTISEMENT
NEWSLETTER
The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most
people, the 8-hour window would be around noon to 8 p.m. A study on this method found
that eating during a restricted period resulted in the participants consuming fewer calories
and losing weight.
It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.
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.
Techniques for mindful eating include:
Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the
experience.
Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
Eating slowly: Take time to chew and savor the food. This technique helps with weight
loss, as it gives a person’s brain enough time to recognize the signals that they are full,
which can help to prevent over-eating.
Making considered food choices: Choose foods that are full of nourishing nutrients and
those that will satisfy for hours rather than minutes.
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 
.
Research 
on young adults has also demonstrated that the hormonal effects of eating a high-
protein breakfast can last for several hours.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa
porridge, sardines, and chia seed pudding.
5. Cutting back on sugar and refined carbohydrates
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.
ADVERTISEMENT
ADVERTISEMENT
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 harvests 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: 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 comprise 75 percent of
their meal.
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 
. There are several reasons behind this.
Research suggests
that insufficient or poor-quality sleep slows down the process in which the
body converts calories to energy, called metabolism. When metabolism is less effective, the
body may store unused energy as fat. In addition, poor sleep can increase the production of
insulin and cortisol 
, which also prompt fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin
and ghrelin. Leptin sends signals of fullness to the brain.
9. Managing your stress levels
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease
the appetite as part of the body’s fight or flight response.
ADVERTISEMENT
ADVERTISEMENT
ADVERTISEMENT
However, when people are under constant stress, cortisol can remain in the bloodstream for
longer, which will increase their appetite 
and potentially lead to them eating more.
Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of
fuel, which is carbohydrate.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If
the individual does not use this sugar in fight or flight, the body will store it as fat.
Researchers found
that implementing an 8-week stress-management intervention program
resulted in significant reduction in the body mass index (BMI) of overweight and obese children
and adolescents.
Some methods of managing stress include:
yoga, meditation, or tai chi
breathing and relaxation techniques
spending some time outdoors, for example walking or gardening
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It
is also beneficial to exercise for at least 30 minutes every day.
Last medically reviewed on July 3, 2018
Nutrition / Diet Obesity / Weight Loss / Fitness
MEDICAL NEWS TODAY NEWSLETTER
Knowledge is power. Get our free daily newsletter.
Dig deeper into the health topics you care about most. Subscribe to our facts-first newsletter
today.
Your privacy is important to us
Enter your email SIGN UP NOW
SIGN UP NOW
Takeaway
ADVERTISEMENT
Start a custom weight loss program
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is
customized to your goals and fitness needs. Just take a quick assessment and get started
today.
LEARN MORE
LEARN MORE
 26 sources   v  FEEDBACK:  
Yes No
Was this article helpful?
RELATED COVERAGE
What is a macro diet, and how
does it work?
Medically reviewed by Jillian Kubala, MS, RD
Tracking macros can help some people reach their goals, but it
has risks. Learn more.
READ MORE 
ADVERTISEMENT
10 TRY THE SMOOTHIE DIET 21-DAY PROGRAM
In this course, you will learn how to make
Delicious, Easy-To-Make Smoothies For Rapid Weight Loss,
Increased Energy, & Incredible Health!
To know more about this interesting program, watch this video

Recommended

How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fastMohammed Aimen
 
How to lose weight fast
How to lose weight fastHow to lose weight fast
How to lose weight fastOtmanell
 
How to naturally lose weight fast
How to naturally lose weight fast How to naturally lose weight fast
How to naturally lose weight fast kheris asma
 
How fast will I lose weight?
How fast will I lose weight?How fast will I lose weight?
How fast will I lose weight?Ramiattafi
 
the best way to lose weight faster
the best way to lose weight fasterthe best way to lose weight faster
the best way to lose weight fasterssuser11d83b
 
How to naturally lose weight fast
How to naturally lose weight fast How to naturally lose weight fast
How to naturally lose weight fast Jeffpaul22
 

More Related Content

What's hot

Science backed ways to lose weight
 Science backed ways to lose weight Science backed ways to lose weight
Science backed ways to lose weightmohamadkaraki9
 
science-backed-ways-to-lose-weight
science-backed-ways-to-lose-weight  science-backed-ways-to-lose-weight
science-backed-ways-to-lose-weight MarwaneMouabir
 
How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fastSofianeNoir
 
How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fastMohamed Atef
 
How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fastshahnawazahmedbjp
 
How to low wait in fitness
How to low wait in fitnessHow to low wait in fitness
How to low wait in fitnessfrustrationgamer
 
The new way to lose weight in 2022
The new way to lose weight in 2022The new way to lose weight in 2022
The new way to lose weight in 2022AlexCiodaru
 
How to lose weight without exercise
How to lose weight without exerciseHow to lose weight without exercise
How to lose weight without exerciseOnestepHigh
 
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed GuideEating Healthy : A Detailed Guide
Eating Healthy : A Detailed GuideThe Wellness Corner
 
Weight control
Weight controlWeight control
Weight controlAitLarbi
 
Weight Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotWeight Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotJeff Thiboutot
 
Why you should eat healthy
Why you should eat healthyWhy you should eat healthy
Why you should eat healthyvictoriatschopp
 
Healthy Weight Management, Through Nutrition, Exercise And Lifestyle
Healthy Weight Management, Through Nutrition, Exercise And LifestyleHealthy Weight Management, Through Nutrition, Exercise And Lifestyle
Healthy Weight Management, Through Nutrition, Exercise And LifestyleAdam Rinde, ND
 
Body weight control
Body weight control Body weight control
Body weight control Ahmed Mamdouh
 
The 20 fastest ways to lose weight
The 20 fastest ways to lose weightThe 20 fastest ways to lose weight
The 20 fastest ways to lose weightjosephjoseph288097
 
Shakeology Presentation
Shakeology PresentationShakeology Presentation
Shakeology PresentationShea Robbins
 

What's hot (20)

Science backed ways to lose weight
 Science backed ways to lose weight Science backed ways to lose weight
Science backed ways to lose weight
 
science-backed-ways-to-lose-weight
science-backed-ways-to-lose-weight  science-backed-ways-to-lose-weight
science-backed-ways-to-lose-weight
 
How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fast
 
How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fast
 
weight lose
weight loseweight lose
weight lose
 
How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fast
 
How to low wait in fitness
How to low wait in fitnessHow to low wait in fitness
How to low wait in fitness
 
The new way to lose weight in 2022
The new way to lose weight in 2022The new way to lose weight in 2022
The new way to lose weight in 2022
 
How to lose weight without exercise
How to lose weight without exerciseHow to lose weight without exercise
How to lose weight without exercise
 
obesity jaber amin
obesity   jaber amin obesity   jaber amin
obesity jaber amin
 
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed GuideEating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
 
Weight control
Weight controlWeight control
Weight control
 
Weight Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotWeight Loss 101 - Thiboutot
Weight Loss 101 - Thiboutot
 
Why you should eat healthy
Why you should eat healthyWhy you should eat healthy
Why you should eat healthy
 
Healthy Weight Management, Through Nutrition, Exercise And Lifestyle
Healthy Weight Management, Through Nutrition, Exercise And LifestyleHealthy Weight Management, Through Nutrition, Exercise And Lifestyle
Healthy Weight Management, Through Nutrition, Exercise And Lifestyle
 
Body weight control
Body weight control Body weight control
Body weight control
 
The 20 fastest ways to lose weight
The 20 fastest ways to lose weightThe 20 fastest ways to lose weight
The 20 fastest ways to lose weight
 
20 ways to lose weight safely
20 ways to lose weight safely20 ways to lose weight safely
20 ways to lose weight safely
 
Shakeology Presentation
Shakeology PresentationShakeology Presentation
Shakeology Presentation
 
Weight Management
Weight ManagementWeight Management
Weight Management
 

Similar to 10 ways to naturally lose weight fast

Science-backed ways to lose weight
Science-backed ways to lose weightScience-backed ways to lose weight
Science-backed ways to lose weightRafaelPeixoto52
 
How to naturally lose weight fast converted
How to naturally lose weight fast convertedHow to naturally lose weight fast converted
How to naturally lose weight fast convertedHarshmeetMaan
 
How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fastrahulGupte10
 
How to naturally lose weight fast.pptx
How to naturally lose weight fast.pptxHow to naturally lose weight fast.pptx
How to naturally lose weight fast.pptxIbrahim23933
 
weight loss expert for both men and women over 30-converted.pdf
weight loss expert for both men and women over 30-converted.pdfweight loss expert for both men and women over 30-converted.pdf
weight loss expert for both men and women over 30-converted.pdfSanjanaKulkarni16
 
Fast way to lose weight
Fast way to lose weightFast way to lose weight
Fast way to lose weightMuradHarb1
 
Lose Weight without Diet or Exercise
Lose Weight without Diet or ExerciseLose Weight without Diet or Exercise
Lose Weight without Diet or ExerciseNourAna5
 
weight loss tips.pdf
weight loss tips.pdfweight loss tips.pdf
weight loss tips.pdfAnamNiamat1
 
HOW OFTEN SHOULD I EAT?
HOW OFTEN SHOULD I EAT?HOW OFTEN SHOULD I EAT?
HOW OFTEN SHOULD I EAT?Steven Rhyner
 
How to lose weight safely
How to lose weight safelyHow to lose weight safely
How to lose weight safelyjasminlawra
 
Permanent Weight Loss Solution
Permanent Weight Loss Solution Permanent Weight Loss Solution
Permanent Weight Loss Solution WareeshaKhan17
 
10 tips for weight loss
10 tips for weight loss10 tips for weight loss
10 tips for weight lossmubassirKhan8
 
10 tips for successful weight loss
10 tips for successful weight loss10 tips for successful weight loss
10 tips for successful weight lossMuhammad Afzal
 

Similar to 10 ways to naturally lose weight fast (20)

HOW LOSE WEIGHT FAST
HOW LOSE WEIGHT FAST HOW LOSE WEIGHT FAST
HOW LOSE WEIGHT FAST
 
health.pdf
health.pdfhealth.pdf
health.pdf
 
Science-backed ways to lose weight
Science-backed ways to lose weightScience-backed ways to lose weight
Science-backed ways to lose weight
 
How to naturally lose weight fast converted
How to naturally lose weight fast convertedHow to naturally lose weight fast converted
How to naturally lose weight fast converted
 
How to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fast
 
How to naturally lose weight fast.pptx
How to naturally lose weight fast.pptxHow to naturally lose weight fast.pptx
How to naturally lose weight fast.pptx
 
weight loss expert for both men and women over 30-converted.pdf
weight loss expert for both men and women over 30-converted.pdfweight loss expert for both men and women over 30-converted.pdf
weight loss expert for both men and women over 30-converted.pdf
 
Fast way to lose weight
Fast way to lose weightFast way to lose weight
Fast way to lose weight
 
Lose Weight without Diet or Exercise
Lose Weight without Diet or ExerciseLose Weight without Diet or Exercise
Lose Weight without Diet or Exercise
 
weight loss tips.pdf
weight loss tips.pdfweight loss tips.pdf
weight loss tips.pdf
 
HOW OFTEN SHOULD I EAT?
HOW OFTEN SHOULD I EAT?HOW OFTEN SHOULD I EAT?
HOW OFTEN SHOULD I EAT?
 
How to lose weight safely
How to lose weight safelyHow to lose weight safely
How to lose weight safely
 
Permanent Weight Loss Solution
Permanent Weight Loss Solution Permanent Weight Loss Solution
Permanent Weight Loss Solution
 
Best Way of Weight loss.pdf
Best Way of Weight loss.pdfBest Way of Weight loss.pdf
Best Way of Weight loss.pdf
 
20 tips for Weight loss.pdf
20 tips for Weight loss.pdf20 tips for Weight loss.pdf
20 tips for Weight loss.pdf
 
WEIGHT LOSS
WEIGHT LOSS WEIGHT LOSS
WEIGHT LOSS
 
20 tips to lose belly fat
20 tips to lose belly fat20 tips to lose belly fat
20 tips to lose belly fat
 
Weight Loss Tips 2
Weight Loss Tips 2Weight Loss Tips 2
Weight Loss Tips 2
 
10 tips for weight loss
10 tips for weight loss10 tips for weight loss
10 tips for weight loss
 
10 tips for successful weight loss
10 tips for successful weight loss10 tips for successful weight loss
10 tips for successful weight loss
 

Recently uploaded

Strategies and Options For Making India Zero Waste Water-26-2-24.pptx
Strategies and Options For Making India Zero Waste Water-26-2-24.pptxStrategies and Options For Making India Zero Waste Water-26-2-24.pptx
Strategies and Options For Making India Zero Waste Water-26-2-24.pptxJIT KUMAR GUPTA
 
The Science of Healing Dr. David Greene on Stem Cells for Burn Injuries (1).pptx
The Science of Healing Dr. David Greene on Stem Cells for Burn Injuries (1).pptxThe Science of Healing Dr. David Greene on Stem Cells for Burn Injuries (1).pptx
The Science of Healing Dr. David Greene on Stem Cells for Burn Injuries (1).pptxDr. David Greene Arizona
 
......................VOJTA THERAPY.pptx
......................VOJTA THERAPY.pptx......................VOJTA THERAPY.pptx
......................VOJTA THERAPY.pptxRajveer71
 
CHOLECYSTITIS.pptx...easy contains...MSN - I
CHOLECYSTITIS.pptx...easy contains...MSN - ICHOLECYSTITIS.pptx...easy contains...MSN - I
CHOLECYSTITIS.pptx...easy contains...MSN - IBeena Vaza
 
Dr.Rania د حاتم البيطار زويل اكاديمي.pptx
Dr.Rania د حاتم البيطار زويل اكاديمي.pptxDr.Rania د حاتم البيطار زويل اكاديمي.pptx
Dr.Rania د حاتم البيطار زويل اكاديمي.pptxد حاتم البيطار
 
Dr. Ahmed Samhanد حاتم البيطاررر اكاديمية زويل .pdf
Dr. Ahmed Samhanد حاتم البيطاررر اكاديمية زويل .pdfDr. Ahmed Samhanد حاتم البيطاررر اكاديمية زويل .pdf
Dr. Ahmed Samhanد حاتم البيطاررر اكاديمية زويل .pdfد حاتم البيطار
 
APPENDICITIS...ppt...MSN -I...SlideShare....
APPENDICITIS...ppt...MSN -I...SlideShare....APPENDICITIS...ppt...MSN -I...SlideShare....
APPENDICITIS...ppt...MSN -I...SlideShare....Beena Vaza
 
INTRODUCTION TO HEALTH AND ILLNESS for 1st SEM BSc NURSING
INTRODUCTION TO HEALTH AND ILLNESS for 1st SEM BSc NURSINGINTRODUCTION TO HEALTH AND ILLNESS for 1st SEM BSc NURSING
INTRODUCTION TO HEALTH AND ILLNESS for 1st SEM BSc NURSINGSheenaSaju1
 
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdfCompliatric Where Compliance Happens
 
Sdarlley4489@gmail.combelezaesaude.pdf 1
Sdarlley4489@gmail.combelezaesaude.pdf 1Sdarlley4489@gmail.combelezaesaude.pdf 1
Sdarlley4489@gmail.combelezaesaude.pdf 1sdarlley4489
 
EQUIPMENT FOR CRANIAL AND DENTAL RADIOGRAPHY.pptx
EQUIPMENT FOR CRANIAL AND DENTAL RADIOGRAPHY.pptxEQUIPMENT FOR CRANIAL AND DENTAL RADIOGRAPHY.pptx
EQUIPMENT FOR CRANIAL AND DENTAL RADIOGRAPHY.pptxRukamaneeYadav
 
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...akashdashjsr99
 
quangnguyen22624444444444444444444 .pptx
quangnguyen22624444444444444444444 .pptxquangnguyen22624444444444444444444 .pptx
quangnguyen22624444444444444444444 .pptxTyraRideaux
 
Use of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaUse of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaIris Thiele Isip-Tan
 
Dentists in Juhu, Mumbai, Dental Concepts
Dentists in Juhu, Mumbai, Dental ConceptsDentists in Juhu, Mumbai, Dental Concepts
Dentists in Juhu, Mumbai, Dental Conceptsriachasharma1
 
Health and nutrition presentation by Soham Patel.pptx
Health and nutrition presentation by Soham Patel.pptxHealth and nutrition presentation by Soham Patel.pptx
Health and nutrition presentation by Soham Patel.pptxsohampatel420738
 
Medical Translation for Accurate Care: A Step-by-Step Guide
Medical Translation for Accurate Care: A Step-by-Step GuideMedical Translation for Accurate Care: A Step-by-Step Guide
Medical Translation for Accurate Care: A Step-by-Step Guide24 Hour Translation
 
ESOPHAGITIS.pptx...easy to study & learn more
ESOPHAGITIS.pptx...easy to study & learn moreESOPHAGITIS.pptx...easy to study & learn more
ESOPHAGITIS.pptx...easy to study & learn moreBeena Vaza
 
NCCT OR CECT PELVIS BONE.pptx, INDICATIONS OF PELVIS BONE
NCCT OR CECT PELVIS BONE.pptx, INDICATIONS OF PELVIS BONENCCT OR CECT PELVIS BONE.pptx, INDICATIONS OF PELVIS BONE
NCCT OR CECT PELVIS BONE.pptx, INDICATIONS OF PELVIS BONERukamaneeYadav
 
To study about ITC in FMCG Sector -All domain
To study about ITC in FMCG Sector -All domainTo study about ITC in FMCG Sector -All domain
To study about ITC in FMCG Sector -All domainChitraSrivastava15
 

Recently uploaded (20)

Strategies and Options For Making India Zero Waste Water-26-2-24.pptx
Strategies and Options For Making India Zero Waste Water-26-2-24.pptxStrategies and Options For Making India Zero Waste Water-26-2-24.pptx
Strategies and Options For Making India Zero Waste Water-26-2-24.pptx
 
The Science of Healing Dr. David Greene on Stem Cells for Burn Injuries (1).pptx
The Science of Healing Dr. David Greene on Stem Cells for Burn Injuries (1).pptxThe Science of Healing Dr. David Greene on Stem Cells for Burn Injuries (1).pptx
The Science of Healing Dr. David Greene on Stem Cells for Burn Injuries (1).pptx
 
......................VOJTA THERAPY.pptx
......................VOJTA THERAPY.pptx......................VOJTA THERAPY.pptx
......................VOJTA THERAPY.pptx
 
CHOLECYSTITIS.pptx...easy contains...MSN - I
CHOLECYSTITIS.pptx...easy contains...MSN - ICHOLECYSTITIS.pptx...easy contains...MSN - I
CHOLECYSTITIS.pptx...easy contains...MSN - I
 
Dr.Rania د حاتم البيطار زويل اكاديمي.pptx
Dr.Rania د حاتم البيطار زويل اكاديمي.pptxDr.Rania د حاتم البيطار زويل اكاديمي.pptx
Dr.Rania د حاتم البيطار زويل اكاديمي.pptx
 
Dr. Ahmed Samhanد حاتم البيطاررر اكاديمية زويل .pdf
Dr. Ahmed Samhanد حاتم البيطاررر اكاديمية زويل .pdfDr. Ahmed Samhanد حاتم البيطاررر اكاديمية زويل .pdf
Dr. Ahmed Samhanد حاتم البيطاررر اكاديمية زويل .pdf
 
APPENDICITIS...ppt...MSN -I...SlideShare....
APPENDICITIS...ppt...MSN -I...SlideShare....APPENDICITIS...ppt...MSN -I...SlideShare....
APPENDICITIS...ppt...MSN -I...SlideShare....
 
INTRODUCTION TO HEALTH AND ILLNESS for 1st SEM BSc NURSING
INTRODUCTION TO HEALTH AND ILLNESS for 1st SEM BSc NURSINGINTRODUCTION TO HEALTH AND ILLNESS for 1st SEM BSc NURSING
INTRODUCTION TO HEALTH AND ILLNESS for 1st SEM BSc NURSING
 
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
 
Sdarlley4489@gmail.combelezaesaude.pdf 1
Sdarlley4489@gmail.combelezaesaude.pdf 1Sdarlley4489@gmail.combelezaesaude.pdf 1
Sdarlley4489@gmail.combelezaesaude.pdf 1
 
EQUIPMENT FOR CRANIAL AND DENTAL RADIOGRAPHY.pptx
EQUIPMENT FOR CRANIAL AND DENTAL RADIOGRAPHY.pptxEQUIPMENT FOR CRANIAL AND DENTAL RADIOGRAPHY.pptx
EQUIPMENT FOR CRANIAL AND DENTAL RADIOGRAPHY.pptx
 
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
 
quangnguyen22624444444444444444444 .pptx
quangnguyen22624444444444444444444 .pptxquangnguyen22624444444444444444444 .pptx
quangnguyen22624444444444444444444 .pptx
 
Use of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaUse of AI: Misinformation on Social Media
Use of AI: Misinformation on Social Media
 
Dentists in Juhu, Mumbai, Dental Concepts
Dentists in Juhu, Mumbai, Dental ConceptsDentists in Juhu, Mumbai, Dental Concepts
Dentists in Juhu, Mumbai, Dental Concepts
 
Health and nutrition presentation by Soham Patel.pptx
Health and nutrition presentation by Soham Patel.pptxHealth and nutrition presentation by Soham Patel.pptx
Health and nutrition presentation by Soham Patel.pptx
 
Medical Translation for Accurate Care: A Step-by-Step Guide
Medical Translation for Accurate Care: A Step-by-Step GuideMedical Translation for Accurate Care: A Step-by-Step Guide
Medical Translation for Accurate Care: A Step-by-Step Guide
 
ESOPHAGITIS.pptx...easy to study & learn more
ESOPHAGITIS.pptx...easy to study & learn moreESOPHAGITIS.pptx...easy to study & learn more
ESOPHAGITIS.pptx...easy to study & learn more
 
NCCT OR CECT PELVIS BONE.pptx, INDICATIONS OF PELVIS BONE
NCCT OR CECT PELVIS BONE.pptx, INDICATIONS OF PELVIS BONENCCT OR CECT PELVIS BONE.pptx, INDICATIONS OF PELVIS BONE
NCCT OR CECT PELVIS BONE.pptx, INDICATIONS OF PELVIS BONE
 
To study about ITC in FMCG Sector -All domain
To study about ITC in FMCG Sector -All domainTo study about ITC in FMCG Sector -All domain
To study about ITC in FMCG Sector -All domain
 

10 ways to naturally lose weight fast

  • 1. How to naturally lose weight fast While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management. These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet. In this article, we consider nine effective methods of weight loss. Alexander Spatari/Getty Images Methods of weight loss that scientific research supports include the following: 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. Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals. The most common intermittent fasting methods include the following: Alternate day fasting  (ADF): Fast every other day and eat normally on non-fasting days. The modified version  involves eating just 25–30 percent of the body’s energy needs on fasting days. The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories. Science-backed ways to lose weight Takeaway Science-backed ways to lose weight Medically reviewed by Daniel Bubnis, M.S., NASM- CPT, NASE Level II-CSS — Written by Tracey Williams Strudwick on July 3, 2018 Reduce running overuse injuries by leaning forward less, says study ‘Ancient RNA virus epidemics occurred frequently during human evolution’ 5 top tips for self-care in a pandemic-exhausted world COVID-19 lockdowns: Is the cure worse than the disease? Climate change and toxic pollution: Which countries are most at risk? ADVERTISEMENT Latest news ADVERTISEMENT ADVERTISEMENT NEWSLETTER
  • 2. The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight. It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating. 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. Techniques for mindful eating include: Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience. Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone. Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating. Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes. 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  . Research  on young adults has also demonstrated that the hormonal effects of eating a high- protein breakfast can last for several hours. Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding. 5. Cutting back on sugar and refined carbohydrates 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. ADVERTISEMENT ADVERTISEMENT
  • 3. 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 harvests 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: 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 comprise 75 percent of their meal. 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  . There are several reasons behind this. Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol  , which also prompt fat storage. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain. 9. Managing your stress levels Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response. ADVERTISEMENT ADVERTISEMENT ADVERTISEMENT
  • 4. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite  and potentially lead to them eating more. Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate. Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of overweight and obese children and adolescents. Some methods of managing stress include: yoga, meditation, or tai chi breathing and relaxation techniques spending some time outdoors, for example walking or gardening It is important to remember that there are no quick fixes when it comes to weight loss. The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet. This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day. Last medically reviewed on July 3, 2018 Nutrition / Diet Obesity / Weight Loss / Fitness MEDICAL NEWS TODAY NEWSLETTER Knowledge is power. Get our free daily newsletter. Dig deeper into the health topics you care about most. Subscribe to our facts-first newsletter today. Your privacy is important to us Enter your email SIGN UP NOW SIGN UP NOW Takeaway ADVERTISEMENT Start a custom weight loss program Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today. LEARN MORE LEARN MORE  26 sources   v  FEEDBACK:   Yes No Was this article helpful? RELATED COVERAGE What is a macro diet, and how does it work? Medically reviewed by Jillian Kubala, MS, RD Tracking macros can help some people reach their goals, but it has risks. Learn more. READ MORE  ADVERTISEMENT 10 TRY THE SMOOTHIE DIET 21-DAY PROGRAM In this course, you will learn how to make Delicious, Easy-To-Make Smoothies For Rapid Weight Loss, Increased Energy, & Incredible Health! To know more about this interesting program, watch this video