SlideShare a Scribd company logo

How to naturally lose weight fast converted

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence.

1 of 8
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.
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 studiesTrusted Source 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 fastingTrusted Source (ADF): Fast every other day and
eat normally on non-fasting days. The modified versionTrusted
Source 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.
• 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 weightTrusted Source.
One studyTrusted Source found that consistent tracking of physical activity
helped with weight loss. Meanwhile, a review studyTrusted Source 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 weightTrusted Source.
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 cholecystokininTrusted Source.
ResearchTrusted Source 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 obesityTrusted Source, even when the sugar occurs
in beveragesTrusted Source 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 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 obesityTrusted Source. There
are several reasons behind this.
Research suggestsTrusted Source 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

Recommended

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 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
 
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
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fastMohamed Atef
 
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
 
Science backed ways to lose weight
 Science backed ways to lose weight Science backed ways to lose weight
Science backed ways to lose weightmohamadkaraki9
 
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
 

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-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 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 to naturally lose weight fast
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fastMohammed Aimen
 
Lecture 3 Dietary requirements and guidelines
Lecture 3 Dietary requirements and guidelinesLecture 3 Dietary requirements and guidelines
Lecture 3 Dietary requirements and guidelineswajihahwafa
 
Nutrition in children
Nutrition in childrenNutrition in children
Nutrition in childrenKumar Abhinav
 
Lecture 3 NDD10603
Lecture 3 NDD10603Lecture 3 NDD10603
Lecture 3 NDD10603wajihahwafa
 
Grade 10 Module 4 Go Foods
Grade 10 Module 4 Go FoodsGrade 10 Module 4 Go Foods
Grade 10 Module 4 Go FoodsChristine R
 
Risk factors and obesity
Risk factors and obesity Risk factors and obesity
Risk factors and obesity zrbuck5
 
PREGNANCY AND BF NUT HUMAN NUT
PREGNANCY AND BF NUT HUMAN NUTPREGNANCY AND BF NUT HUMAN NUT
PREGNANCY AND BF NUT HUMAN NUTEarlene McNair
 
Weight management
Weight management Weight management
Weight management SophiaJiang7
 
The Longevity Diet book summary
The Longevity Diet book summaryThe Longevity Diet book summary
The Longevity Diet book summaryHitesh Singh
 
Nutrition and growth in children Dr; Mohamad Diab
Nutrition and growth in children Dr; Mohamad DiabNutrition and growth in children Dr; Mohamad Diab
Nutrition and growth in children Dr; Mohamad Diabmohamedaboulkhair
 
Chapter 10 HEALTHY BODY WEIGHT
Chapter 10 HEALTHY BODY WEIGHTChapter 10 HEALTHY BODY WEIGHT
Chapter 10 HEALTHY BODY WEIGHTEarlene McNair
 

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
 
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 lose weight fast
How to lose weight fastHow to lose weight fast
How to lose weight fast
 
How to naturally lose weight fast
How to naturally lose weight fast How 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
 
Child nutrition
Child nutritionChild nutrition
Child nutrition
 
Lecture 3 Dietary requirements and guidelines
Lecture 3 Dietary requirements and guidelinesLecture 3 Dietary requirements and guidelines
Lecture 3 Dietary requirements and guidelines
 
Nutrition in children
Nutrition in childrenNutrition in children
Nutrition in children
 
Lecture 3 NDD10603
Lecture 3 NDD10603Lecture 3 NDD10603
Lecture 3 NDD10603
 
Grade 10 Module 4 Go Foods
Grade 10 Module 4 Go FoodsGrade 10 Module 4 Go Foods
Grade 10 Module 4 Go Foods
 
Reducing_malnutrition
Reducing_malnutritionReducing_malnutrition
Reducing_malnutrition
 
Risk factors and obesity
Risk factors and obesity Risk factors and obesity
Risk factors and obesity
 
PREGNANCY AND BF NUT HUMAN NUT
PREGNANCY AND BF NUT HUMAN NUTPREGNANCY AND BF NUT HUMAN NUT
PREGNANCY AND BF NUT HUMAN NUT
 
Weight management
Weight management Weight management
Weight management
 
Protein need in early life
Protein need in early lifeProtein need in early life
Protein need in early life
 
The Longevity Diet book summary
The Longevity Diet book summaryThe Longevity Diet book summary
The Longevity Diet book summary
 
Presentation6
Presentation6Presentation6
Presentation6
 
Nutrition and growth in children Dr; Mohamad Diab
Nutrition and growth in children Dr; Mohamad DiabNutrition and growth in children Dr; Mohamad Diab
Nutrition and growth in children Dr; Mohamad Diab
 
Chapter 10 HEALTHY BODY WEIGHT
Chapter 10 HEALTHY BODY WEIGHTChapter 10 HEALTHY BODY WEIGHT
Chapter 10 HEALTHY BODY WEIGHT
 

Similar to How to naturally lose weight fast converted

10 ways to naturally lose weight fast
10 ways to naturally lose weight fast10 ways to naturally lose weight fast
10 ways to naturally lose weight fastStirling Harry
 
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
 
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
 
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 lose weight without exercise
How to lose weight without exerciseHow to lose weight without exercise
How to lose weight without exerciseOnestepHigh
 
Fast way to lose weight
Fast way to lose weightFast way to lose weight
Fast way to lose weightMuradHarb1
 
Analysis Of The Cabbage Soup Diet
Analysis Of The Cabbage Soup DietAnalysis Of The Cabbage Soup Diet
Analysis Of The Cabbage Soup DietChantel Marie
 
HOW OFTEN SHOULD I EAT?
HOW OFTEN SHOULD I EAT?HOW OFTEN SHOULD I EAT?
HOW OFTEN SHOULD I EAT?Steven Rhyner
 
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
 
How To Lose Weight ?
How To Lose Weight ?How To Lose Weight ?
How To Lose Weight ?medoox2
 
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
 
Food_to_control_Obesity[1].pptx
Food_to_control_Obesity[1].pptxFood_to_control_Obesity[1].pptx
Food_to_control_Obesity[1].pptxSameerSharma589723
 
ch.3 food,nutrition ,health &fitnessclass xi Document from Anita Malhotra (2)...
ch.3 food,nutrition ,health &fitnessclass xi Document from Anita Malhotra (2)...ch.3 food,nutrition ,health &fitnessclass xi Document from Anita Malhotra (2)...
ch.3 food,nutrition ,health &fitnessclass xi Document from Anita Malhotra (2)...study2007
 
Population Study Sample
Population Study SamplePopulation Study Sample
Population Study SampleBrenda Zerr
 

Similar to How to naturally lose weight fast converted (20)

health.pdf
health.pdfhealth.pdf
health.pdf
 
HOW LOSE WEIGHT FAST
HOW LOSE WEIGHT FAST HOW LOSE WEIGHT FAST
HOW LOSE WEIGHT FAST
 
10 ways to naturally lose weight fast
10 ways to naturally lose weight fast10 ways to naturally lose weight fast
10 ways to naturally lose weight fast
 
Lose weight
Lose weightLose weight
Lose weight
 
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
 
How to naturally lose weight fast
How to naturally lose weight fast How to naturally lose weight fast
How to naturally lose weight fast
 
How to lose weight fast
How to lose weight fast   How to lose weight fast
How to 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 weight
 
How to lose weight without exercise
How to lose weight without exerciseHow to lose weight without exercise
How to lose weight without exercise
 
Fast way to lose weight
Fast way to lose weightFast way to lose weight
Fast way to lose weight
 
Analysis Of The Cabbage Soup Diet
Analysis Of The Cabbage Soup DietAnalysis Of The Cabbage Soup Diet
Analysis Of The Cabbage Soup Diet
 
20 ways to lose weight safely
20 ways to lose weight safely20 ways to lose weight safely
20 ways to lose weight safely
 
HOW OFTEN SHOULD I EAT?
HOW OFTEN SHOULD I EAT?HOW OFTEN SHOULD I EAT?
HOW OFTEN SHOULD I EAT?
 
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
 
How To Lose Weight ?
How To Lose Weight ?How To Lose Weight ?
How To Lose Weight ?
 
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
 
Food_to_control_Obesity[1].pptx
Food_to_control_Obesity[1].pptxFood_to_control_Obesity[1].pptx
Food_to_control_Obesity[1].pptx
 
ch.3 food,nutrition ,health &fitnessclass xi Document from Anita Malhotra (2)...
ch.3 food,nutrition ,health &fitnessclass xi Document from Anita Malhotra (2)...ch.3 food,nutrition ,health &fitnessclass xi Document from Anita Malhotra (2)...
ch.3 food,nutrition ,health &fitnessclass xi Document from Anita Malhotra (2)...
 
Population Study Sample
Population Study SamplePopulation Study Sample
Population Study Sample
 
1
11
1
 

Recently uploaded

How AI will transform Pediatric Practice - Feb 2024
How AI will transform Pediatric Practice - Feb 2024How AI will transform Pediatric Practice - Feb 2024
How AI will transform Pediatric Practice - Feb 2024Gaurav Gupta
 
Typhoid.pptx Department of Physiotherapy, SHUATS, Prayagraj
Typhoid.pptx Department of Physiotherapy, SHUATS, PrayagrajTyphoid.pptx Department of Physiotherapy, SHUATS, Prayagraj
Typhoid.pptx Department of Physiotherapy, SHUATS, PrayagrajSurabhi Srivastava
 
RADIATION THERAPY IN BILIARY TRACT CANCER
RADIATION THERAPY IN BILIARY TRACT CANCERRADIATION THERAPY IN BILIARY TRACT CANCER
RADIATION THERAPY IN BILIARY TRACT CANCERKanhu Charan
 
Poliomyelitis.pptx Department of Physiotherapy, SHUATS, Prayagraj
Poliomyelitis.pptx Department of Physiotherapy, SHUATS, PrayagrajPoliomyelitis.pptx Department of Physiotherapy, SHUATS, Prayagraj
Poliomyelitis.pptx Department of Physiotherapy, SHUATS, PrayagrajSurabhi Srivastava
 
Ascariasis.pptx Department of Physiotherapy, SHUATS, Prayagraj
Ascariasis.pptx Department of Physiotherapy, SHUATS, PrayagrajAscariasis.pptx Department of Physiotherapy, SHUATS, Prayagraj
Ascariasis.pptx Department of Physiotherapy, SHUATS, PrayagrajSurabhi Srivastava
 
(DENGUE).pptx Department of Physiotherapy, SHUATS, Prayagraj
(DENGUE).pptx Department of Physiotherapy, SHUATS, Prayagraj(DENGUE).pptx Department of Physiotherapy, SHUATS, Prayagraj
(DENGUE).pptx Department of Physiotherapy, SHUATS, PrayagrajSurabhi Srivastava
 
Physiology of Pituitary gland and its hormones -3.pptx
Physiology of Pituitary gland and its hormones -3.pptxPhysiology of Pituitary gland and its hormones -3.pptx
Physiology of Pituitary gland and its hormones -3.pptxSai Sailesh Kumar Goothy
 
Yantropakaranani 2: Heating Devices used in Ayurveda
Yantropakaranani 2: Heating Devices used in AyurvedaYantropakaranani 2: Heating Devices used in Ayurveda
Yantropakaranani 2: Heating Devices used in AyurvedaAparnaNandakumar12
 
EUTHANASIA: WORLD AND INDIAN PERSPECTIVEpptx
EUTHANASIA: WORLD AND INDIAN PERSPECTIVEpptxEUTHANASIA: WORLD AND INDIAN PERSPECTIVEpptx
EUTHANASIA: WORLD AND INDIAN PERSPECTIVEpptxDr. Sumit KUMAR
 
Hepatitis A.pptx Department of Physiotherapy, SHUATS, Prayagraj
Hepatitis A.pptx Department of Physiotherapy, SHUATS, PrayagrajHepatitis A.pptx Department of Physiotherapy, SHUATS, Prayagraj
Hepatitis A.pptx Department of Physiotherapy, SHUATS, PrayagrajSurabhi Srivastava
 
Tuberculosis .pptx Department of Physiotherapy, SHUATS, Prayagraj
Tuberculosis .pptx Department of Physiotherapy, SHUATS, PrayagrajTuberculosis .pptx Department of Physiotherapy, SHUATS, Prayagraj
Tuberculosis .pptx Department of Physiotherapy, SHUATS, PrayagrajSurabhi Srivastava
 
Arts-Focused Approaches to Public Health Communications
Arts-Focused Approaches to Public Health CommunicationsArts-Focused Approaches to Public Health Communications
Arts-Focused Approaches to Public Health Communicationskatiequigley33
 
gynae pcd pharma franchise - Solace Biotech Limited
gynae pcd pharma franchise -  Solace Biotech Limitedgynae pcd pharma franchise -  Solace Biotech Limited
gynae pcd pharma franchise - Solace Biotech LimitedSBL DIGITAL
 
Shodhanagha snehapana.pptx Dr Akshay Shetty
Shodhanagha snehapana.pptx Dr Akshay ShettyShodhanagha snehapana.pptx Dr Akshay Shetty
Shodhanagha snehapana.pptx Dr Akshay ShettyAkshay Shetty
 
Malaria Disease.pptx Department of Physiotherapy, SHUATS, Prayagraj
Malaria Disease.pptx Department of Physiotherapy, SHUATS, PrayagrajMalaria Disease.pptx Department of Physiotherapy, SHUATS, Prayagraj
Malaria Disease.pptx Department of Physiotherapy, SHUATS, PrayagrajSurabhi Srivastava
 
Yantra used in Rasashastra: Equipments and Machineries
Yantra used in Rasashastra: Equipments and MachineriesYantra used in Rasashastra: Equipments and Machineries
Yantra used in Rasashastra: Equipments and MachineriesAparnaNandakumar12
 

Recently uploaded (20)

How AI will transform Pediatric Practice - Feb 2024
How AI will transform Pediatric Practice - Feb 2024How AI will transform Pediatric Practice - Feb 2024
How AI will transform Pediatric Practice - Feb 2024
 
Typhoid.pptx Department of Physiotherapy, SHUATS, Prayagraj
Typhoid.pptx Department of Physiotherapy, SHUATS, PrayagrajTyphoid.pptx Department of Physiotherapy, SHUATS, Prayagraj
Typhoid.pptx Department of Physiotherapy, SHUATS, Prayagraj
 
eye disorders .pptx
eye disorders .pptxeye disorders .pptx
eye disorders .pptx
 
Pancreatic Cancer an Overview - CCSN 2024-02-29
Pancreatic Cancer an Overview - CCSN 2024-02-29Pancreatic Cancer an Overview - CCSN 2024-02-29
Pancreatic Cancer an Overview - CCSN 2024-02-29
 
RADIATION THERAPY IN BILIARY TRACT CANCER
RADIATION THERAPY IN BILIARY TRACT CANCERRADIATION THERAPY IN BILIARY TRACT CANCER
RADIATION THERAPY IN BILIARY TRACT CANCER
 
Poliomyelitis.pptx Department of Physiotherapy, SHUATS, Prayagraj
Poliomyelitis.pptx Department of Physiotherapy, SHUATS, PrayagrajPoliomyelitis.pptx Department of Physiotherapy, SHUATS, Prayagraj
Poliomyelitis.pptx Department of Physiotherapy, SHUATS, Prayagraj
 
Ascariasis.pptx Department of Physiotherapy, SHUATS, Prayagraj
Ascariasis.pptx Department of Physiotherapy, SHUATS, PrayagrajAscariasis.pptx Department of Physiotherapy, SHUATS, Prayagraj
Ascariasis.pptx Department of Physiotherapy, SHUATS, Prayagraj
 
(DENGUE).pptx Department of Physiotherapy, SHUATS, Prayagraj
(DENGUE).pptx Department of Physiotherapy, SHUATS, Prayagraj(DENGUE).pptx Department of Physiotherapy, SHUATS, Prayagraj
(DENGUE).pptx Department of Physiotherapy, SHUATS, Prayagraj
 
Physiology of Pituitary gland and its hormones -3.pptx
Physiology of Pituitary gland and its hormones -3.pptxPhysiology of Pituitary gland and its hormones -3.pptx
Physiology of Pituitary gland and its hormones -3.pptx
 
Yantropakaranani 2: Heating Devices used in Ayurveda
Yantropakaranani 2: Heating Devices used in AyurvedaYantropakaranani 2: Heating Devices used in Ayurveda
Yantropakaranani 2: Heating Devices used in Ayurveda
 
A case of Trichobezoar in a teenage female
A case of Trichobezoar in a teenage femaleA case of Trichobezoar in a teenage female
A case of Trichobezoar in a teenage female
 
EUTHANASIA: WORLD AND INDIAN PERSPECTIVEpptx
EUTHANASIA: WORLD AND INDIAN PERSPECTIVEpptxEUTHANASIA: WORLD AND INDIAN PERSPECTIVEpptx
EUTHANASIA: WORLD AND INDIAN PERSPECTIVEpptx
 
Hepatitis A.pptx Department of Physiotherapy, SHUATS, Prayagraj
Hepatitis A.pptx Department of Physiotherapy, SHUATS, PrayagrajHepatitis A.pptx Department of Physiotherapy, SHUATS, Prayagraj
Hepatitis A.pptx Department of Physiotherapy, SHUATS, Prayagraj
 
Tuberculosis .pptx Department of Physiotherapy, SHUATS, Prayagraj
Tuberculosis .pptx Department of Physiotherapy, SHUATS, PrayagrajTuberculosis .pptx Department of Physiotherapy, SHUATS, Prayagraj
Tuberculosis .pptx Department of Physiotherapy, SHUATS, Prayagraj
 
Arts-Focused Approaches to Public Health Communications
Arts-Focused Approaches to Public Health CommunicationsArts-Focused Approaches to Public Health Communications
Arts-Focused Approaches to Public Health Communications
 
gynae pcd pharma franchise - Solace Biotech Limited
gynae pcd pharma franchise -  Solace Biotech Limitedgynae pcd pharma franchise -  Solace Biotech Limited
gynae pcd pharma franchise - Solace Biotech Limited
 
Shodhanagha snehapana.pptx Dr Akshay Shetty
Shodhanagha snehapana.pptx Dr Akshay ShettyShodhanagha snehapana.pptx Dr Akshay Shetty
Shodhanagha snehapana.pptx Dr Akshay Shetty
 
Malaria Disease.pptx Department of Physiotherapy, SHUATS, Prayagraj
Malaria Disease.pptx Department of Physiotherapy, SHUATS, PrayagrajMalaria Disease.pptx Department of Physiotherapy, SHUATS, Prayagraj
Malaria Disease.pptx Department of Physiotherapy, SHUATS, Prayagraj
 
A rare case of Omental & Fibroid Torsion
A rare case of Omental & Fibroid TorsionA rare case of Omental & Fibroid Torsion
A rare case of Omental & Fibroid Torsion
 
Yantra used in Rasashastra: Equipments and Machineries
Yantra used in Rasashastra: Equipments and MachineriesYantra used in Rasashastra: Equipments and Machineries
Yantra used in Rasashastra: Equipments and Machineries
 

How to naturally lose weight fast converted

  • 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. Methods of weight loss that scientific research supports include the following:
  • 2. 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 studiesTrusted Source 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 fastingTrusted Source (ADF): Fast every other day and eat normally on non-fasting days. The modified versionTrusted Source 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. • 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.
  • 3. 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 weightTrusted Source. One studyTrusted Source found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review studyTrusted Source 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 weightTrusted Source. 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.
  • 4. • 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 cholecystokininTrusted Source. ResearchTrusted Source 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 obesityTrusted Source, even when the sugar occurs in beveragesTrusted Source 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:
  • 5. • 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.
  • 6. 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 obesityTrusted Source. There are several reasons behind this. Research suggestsTrusted Source 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
  • 7. energy as fat. In addition, poor sleep can increase the production of insulin and cortisolTrusted Source, 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. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetiteTrusted Source 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 foundTrusted Source 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
  • 8. • spending some time outdoors, for example walking or gardening