The document outlines 9 science-backed strategies for losing weight naturally without supplements or meal replacements. These include intermittent fasting, tracking calories and exercise, mindful eating, eating more protein and fiber while limiting sugar and refined carbs, managing gut bacteria, getting enough sleep, and reducing stress levels. Managing stress in particular was found to reduce BMI in overweight children through an 8-week intervention program incorporating yoga, meditation, and relaxation techniques.

1. How to naturally lose weight fast
Science-backedwaystolose weight
Takeaway
While there are endlessdiets,supplements,andmeal replacementplansclaimingtoensure rapid
weightloss,mostlackanyscientificevidence.There are,however,some strategiesbackedbyscience
that do have an impacton weightmanagement. https://www.digistore24.com/redir/324366/boafo1/
These strategiesinclude exercising,keepingtrackof calorie intake,intermittentfasting,andreducing
the numberof carbohydrates inthe diet.
In thisarticle,we considernine effective methodsof weightloss.
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Science-backedwaystolose weight
AlexanderSpatari/GettyImages
Methodsof weightlossthatscientificresearchsupportsincludethe following:
1. Trying intermittentfasting
Intermittentfasting(IF) isapatternof eatingthat involvesregularshort-termfastsandconsumingmeals
withinashortertime periodduringthe day.
Several studieshave indicatedthatshort-termintermittentfasting,whichisupto 24 weeksinduration,
leadstoweightlossinoverweightindividuals.
The most commonintermittentfastingmethodsinclude the following:
Alternate dayfasting(ADF):Fasteveryotherdayandeatnormallyonnon-fastingdays.The modified
versioninvolveseatingjust25–30 percentof the body’senergyneedsonfastingdays.

2. The 5:2 Diet:Faston 2 outof every7 days.On fastingdayseat500–600 calories.
The 16/8 method:Fastfor 16 hoursand eatonlyduringan 8-hour window.Formostpeople,the 8-hour
windowwouldbe aroundnoonto8 p.m.A studyon thismethodfoundthateatingduringarestricted
periodresultedinthe participantsconsumingfewercaloriesandlosingweight.
It isbestto adopt a healthyeatingpatternonnon-fastingdaysandto avoidover-eating.
2. Tracking yourdietand exercise
If someone wantstolose weight,theyshouldbe aware of everythingthattheyeatand drinkeachday.
The most effectivewaytodothisis to logeveryitemthattheyconsume,ineitherajournal oran online
foodtracker.
Researchersestimatedin2017 that there wouldbe 3.7 billionhealthappdownloadsbythe endof the
year.Of these,appsfordiet,physical activity,andweightlosswereamongthe mostpopular.This isnot
withoutreason,astrackingphysical activityandweightlossprogresson-the-gocanbe an effectiveway
of managingweight.
One studyfoundthat consistenttrackingof physical activityhelpedwithweightloss.Meanwhile,a
reviewstudyfoundapositive correlationbetweenweightlossandthe frequencyof monitoringfood
intake andexercise.Evenadevice assimple asapedometercanbe a useful weight-losstool.
3. Eating mindfully
Mindful eatingisa practice where peoplepayattentiontohow andwhere theyeatfood.Thispractice
can enable peopletoenjoythe foodtheyeatandmaintaina healthyweight.
As mostpeople leadbusylives,theyoftentendtoeatquicklyonthe run,inthe car, workingat their
desks,andwatchingTV.As a result, manypeople are barelyaware of the foodtheyare eating.
Techniquesformindfuleatinginclude:
Sittingdowntoeat,preferablyata table:Payattentiontothe foodand enjoythe experience.

3. Avoidingdistractionswhile eating:Donotturn onthe TV,or a laptopor phone.
Eatingslowly:Take time tochewand savorthe food.Thistechnique helpswithweightloss,asitgivesa
person’sbrainenoughtime torecognize the signalsthattheyare full,whichcanhelptopreventover-
eating.
Making considered foodchoices:Choose foodsthatare full of nourishingnutrientsandthose thatwill
satisfyforhoursrather thanminutes.
4. Eating proteinforbreakfast
Proteincanregulate appetite hormonestohelppeople feel full.Thisismostlydue toa decrease in the
hungerhormone ghrelinandarise inthe satietyhormonespeptideYY,GLP-1,and cholecystokinin.
Researchonyoungadultshas alsodemonstratedthatthe hormonal effectsof eatingahigh-protein
breakfastcan lastfor several hours.
Good choicesfora high-proteinbreakfastinclude eggs,oats,nutandseedbutters,quinoaporridge,
sardines,andchiaseedpudding.
5. Cuttingback on sugar andrefinedcarbohydrates
The Westerndietisincreasinglyhighinaddedsugars,andthishasdefinitelinksto obesity,evenwhen
the sugar occurs inbeveragesratherthanfood.
Refinedcarbohydratesare heavilyprocessedfoodsthatnolongercontainfiberandothernutrients.
These include whiterice,bread,andpasta.
These foodsare quickto digest,andthey converttoglucose rapidly.
Excessglucose entersthe bloodandprovokesthe hormone insulin,whichpromotesfatstorage inthe
adipose tissue.Thiscontributestoweightgain.

4. Where possible,people shouldswapprocessedandsugaryfoodsformore healthful options.Goodfood
swapsinclude:
whole-grainrice,bread,andpastainsteadof the white versions
fruit,nuts,andseedsinsteadof high-sugarsnacks
herbteasand fruit-infusedwaterinsteadof high-sugarsodas
smoothieswithwaterormilkinsteadof fruitjuice
6. Eating plentyof fiber
Dietaryfiberdescribesplant-basedcarbohydratesthatitisnotpossible todigestinthe small intestine,
unlike sugarandstarch. Includingplentyof fiberinthe dietcanincrease the feelingof fullness,
potentiallyleadingtoweightloss.
Fiber-richfoodsinclude:
whole-grainbreakfastcereals,whole-wheatpasta,whole-grainbread,oats,barley,andrye
fruitand vegetables
peas,beans,andpulses
nutsand seeds
7. Balancinggut bacteria
One emergingareaof researchisfocusingonthe role of bacteriainthe gut on weightmanagement.
The human gut hostsa vast numberandvarietyof microorganisms,includingaround37 trillionbacteria.
Everyindividualhasdifferentvarietiesandamountsof bacteriain theirgut.Some typescan increase the
amountof energythatthe personharvestsfromfood,leadingtofatdepositionandweightgain.
Some foodscan increase the numberof goodbacteriainthe gut, including:

5. A wide varietyof plants:Increasingthe numberof fruits,vegetables,andgrainsinthe dietwill resultin
an increasedfiberuptake andamore diverse setof gutbacteria.People shouldtrytoensure that
vegetablesandotherplant-basedfoodscomprise75 percentof theirmeal.
Fermentedfoods: Theseenhance the functionof goodbacteriawhileinhibitingthe growthof bad
bacteria.Sauerkraut,kimchi,kefir,yogurt,tempeh,andmisoall containgoodamountsof probiotics,
whichhelptoincrease goodbacteria.Researchershave studiedkimchiwidely,andstudyresultssuggest
that ithas anti-obesityeffects.Similarly, studieshave shownthatkefirmayhelptopromote weightloss
inoverweightwomen.
Prebioticfoods:These stimulatethe growthandactivityof some of the goodbacteriathat aid weight
control.Prebioticfiberoccursinmany fruitsandvegetables,especiallychicoryroot,artichoke,onion,
garlic,asparagus,leeks,banana,andavocado.Itis alsoingrains,such as oats andbarley.
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8. Gettinga good night’ssleep
Numerousstudieshave shownthatgettinglessthan5–6 hours of sleeppernightisassociatedwith
increasedincidence of obesity.There are severalreasonsbehindthis.
Researchsuggeststhatinsufficientorpoor-qualitysleep slowsdownthe processinwhichthe body
convertscaloriestoenergy,calledmetabolism.Whenmetabolismislesseffective,the bodymaystore
unusedenergyasfat.In addition,poorsleepcanincrease the productionof insulinandcortisol,which
alsopromptfat storage.
How longsomeone sleepsalsoaffectsthe regulationof the appetite-controllinghormonesleptinand
ghrelin.Leptinsendssignalsof fullnesstothe brain.
9. Managing your stresslevels
Stresstriggersthe release of hormonessuchasadrenaline andcortisol,whichinitiallydecrease the
appetite aspart of the body’sfightorflightresponse.
However,whenpeople are underconstantstress,cortisol canremaininthe bloodstreamforlonger,
whichwill increase theirappetite andpotentiallyleadtothemeatingmore.
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6. Cortisol signalsthe needtoreplenishthe body’snutritional storesfromthe preferredsource of fuel,
whichiscarbohydrate.
Insulinthentransportsthe sugarfromcarbohydratesfromthe bloodtothe musclesandbrain.If the
individualdoesnotuse thissugarinfightor flight,the bodywill store itasfat.
Researchersfoundthatimplementingan8-weekstress-managementinterventionprogramresultedin
significantreductioninthe bodymassindex (BMI) of overweightandobese childrenandadolescents.
Some methodsof managingstressinclude:
yoga,meditation,ortai chi
breathingandrelaxationtechniques
spendingsome time outdoors,forexample walkingorgardening
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