SlideShare a Scribd company logo

Lose weight

Lose weight

1 of 7
Download to read offline
CINDERELLA SOLUTION
watch the vido to know more
Type your text
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
Living space and health:
How urban design affects
our well-being
Do some cognitive functions
improve with age?
Twice as many people live
with hypertension as 30
years ago
How can we prevent the
spread of SARS-CoV-2 in
children?
Farming carnivores may
encourage ‘disease
reservoirs’
ADVERTISEMENT
Latest news
ADVERTISEMENT
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
Regular meals increased the food’s thermic effect, which is the amount of energy the body
needs to process food. This may be beneficial for weight management.
Regular meals also caused lower glucose responses, which can help balance blood sugar and
hunger pangs.
3. Restock the refrigerator
If a person’s cupboards and refrigerator are full of appealing but unhealthy foods, the person
may feel inclined to eat them when they feel bored.
Restocking the kitchen and pantry with healthy food and snacks can make eating through
boredom less harmful and less tempting.
4. Balance blood sugar
Balancing blood sugar can help avoid dips in energy, which may trigger eating out of boredom.
It is advisable to eat regular meals throughout the day and choose the foods that do not cause
blood sugar spikes.
For example, including protein and healthy fats in meals and snacks can prevent a spike in
blood sugar levels, which can lead to cravings once the body has processed the glucose.
People can keep their blood sugar stable by including snacks such as:
apple slices with peanut butter
carrot sticks with hummus
olives and a small piece of feta cheese
a handful of nuts and blueberries
Importantly, people should avoid consuming refined carbohydrates, such as white bread and
pasta, sweet treats, and sugary drinks. The body quickly digests the sugar in these foods and
tells the brain it is hungry again.
Learn more about foods that stabilize insulin and blood sugar.
5. Avoid alcohol
Research 
indicates that alcohol may cause people to consume more food and amplify their
perception of appetite.
Therefore, it is advisable to avoid alcohol if a person has a tendency to eat when bored. Instead,
they can try making a healthy beverage, such as:
sparkling water with fruit slices and mint
soda with a dash of lime
kombucha
Learn about the best apps to help a person stop drinking alcohol.
There can be a link between eating when bored and emotional eating.
Research 
suggests that emotional eating often happens as a response to loneliness, boredom,
or anxiety. Therefore, taking care of one’s mental health is an essential aspect of avoiding eating
out of boredom.
6. Address emotional eating
A 2015 study 
observes that people eat when they feel bored to escape self-awareness of
negative states. As a result, they typically choose unhealthy foods. However, the researchers
suggest that people may opt for healthy foods if they perceive them as “exciting.”
6–7. Support mental health
ADVERTISEMENT
ADVERTISEMENT
Addressing how someone feels when they experience boredom or have time to think, possibly
with the support of a mental health professional, may help them avoid emotional eating.
Furthermore, having healthy snacks that excite the palate may help avoid consuming excess
calories if a person comfort eats.
Learn about the different mental health resources available.
7. Seek support
If a person links their eating habits to how they feel psychologically, they may wish to seek
support from a healthcare professional.
People who have symptoms of anxiety or depression should seek guidance from a doctor. A
doctor may also refer them to a psychotherapist or counselor.
If a person thinks they are experiencing disordered eating, they should contact a doctor for
support.
Additionally, people may seek extra support from their social networks, family, or friends.
Learn about the different types of eating disorders.
Mindfulness is essential in helping people become aware of their eating habits, triggers, and
moods. Additionally, it can help the body regulate appetite hormones.
8. Eat mindfully
A 2020 study reports that students who ate to alleviate boredom had lower levels of mindful
attention.
Additionally, some research suggests that mindful eating can positively affect leptin and ghrelin,
the hormones that play a part in appetite regulation.
Individuals can try slowing down when eating, and appreciating the aromas, tastes, and textures
of food to allow their body to send the signals to the brain that they are full.
Another method to eat mindfully is to count the number of chews a person makes before
swallowing the food and to try to increase that number.
9. Be aware of triggers
Mindfulness can help people avoid reacting to triggers that may cause them to eat when they
are not hungry.
Rather than focusing on feeling bored or any negative feelings associated with this, a person
can try paying attention to their breath and being present. Mindful breathing involves noticing
any thoughts or sensations without judging them, and gently bringing the focus back to the
breath.
A person can try downloading a 5-minute mindful breathing exercise to have ready to play
when they experience a trigger that leads them to eat.
Learn about the best apps for mindfulness.
The same environment can cause people to become bored and overeat. However, a simple
change of the surroundings may be enough to stimulate the brain and improve mood.
Additionally, where someone eats can be key in regulating their appetite and when they eat.
10. Have a place for eating
8–9. Stay mindful and aware
10–12. Change the environment
ADVERTISEMENT
ADVERTISEMENT

Recommended

How to lose weight fast
How to lose weight fastHow to lose weight fast
How to lose weight fastOtmanell
 
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
How to naturally lose weight fastHow to naturally lose weight fast
How to naturally lose weight fastMohammed Aimen
 
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 fastSofianeNoir
 
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
 
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

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-weight MarwaneMouabir
 
Science backed ways to lose weight
 Science backed ways to lose weight Science backed ways to lose weight
Science backed ways to lose weightmohamadkaraki9
 
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 lose weight without exercise
How to lose weight without exerciseHow to lose weight without exercise
How to lose weight without exerciseOnestepHigh
 
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
 
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed GuideEating Healthy : A Detailed Guide
Eating Healthy : A Detailed GuideThe Wellness Corner
 
Weight Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotWeight Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotJeff Thiboutot
 
Shakeology Presentation
Shakeology PresentationShakeology Presentation
Shakeology PresentationShea Robbins
 
Fasting or Starvation - The Right Way
Fasting or Starvation - The Right WayFasting or Starvation - The Right Way
Fasting or Starvation - The Right WayThe Wellness Corner
 
Why you should eat healthy
Why you should eat healthyWhy you should eat healthy
Why you should eat healthyvictoriatschopp
 
Weight control
Weight controlWeight control
Weight controlAitLarbi
 
FSHN 428 article
FSHN 428 articleFSHN 428 article
FSHN 428 articleAnya Guy
 
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
 

What's hot (20)

How fast will I lose weight?
How fast will I lose weight?How fast will I lose weight?
How fast will I 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
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
 
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 lose weight without exercise
How to lose weight without exerciseHow to lose weight without exercise
How to lose weight without exercise
 
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
 
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 Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotWeight Loss 101 - Thiboutot
Weight Loss 101 - Thiboutot
 
Weight loss 5
Weight loss 5Weight loss 5
Weight loss 5
 
Shakeology Presentation
Shakeology PresentationShakeology Presentation
Shakeology Presentation
 
Fasting or Starvation - The Right Way
Fasting or Starvation - The Right WayFasting or Starvation - The Right Way
Fasting or Starvation - The Right Way
 
Why you should eat healthy
Why you should eat healthyWhy you should eat healthy
Why you should eat healthy
 
Weight control
Weight controlWeight control
Weight control
 
FSHN 428 article
FSHN 428 articleFSHN 428 article
FSHN 428 article
 
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
 

Similar to Lose weight

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
 
Lose Weight without Diet or Exercise
Lose Weight without Diet or ExerciseLose Weight without Diet or Exercise
Lose Weight without Diet or ExerciseNourAna5
 
Fast way to lose weight
Fast way to lose weightFast way to lose weight
Fast way to lose weightMuradHarb1
 
How to lose weight safely
How to lose weight safelyHow to lose weight safely
How to lose weight safelyjasminlawra
 
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
 
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 loss.10 tips for successful weight loss.
10 tips for successful weight loss.Abhinsubej
 
TIPS TO LOSE WEIGHT.pdf
TIPS TO LOSE WEIGHT.pdfTIPS TO LOSE WEIGHT.pdf
TIPS TO LOSE WEIGHT.pdfAjefuEvaristus
 
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 Lose weight (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
 
Lose Weight without Diet or Exercise
Lose Weight without Diet or ExerciseLose Weight without Diet or Exercise
Lose Weight without Diet or Exercise
 
Fast way to lose weight
Fast way to lose weightFast way to lose weight
Fast way to lose weight
 
How to lose weight safely
How to lose weight safelyHow to lose weight safely
How to lose weight safely
 
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?
 
Weight Loss Tips 2
Weight Loss Tips 2Weight Loss Tips 2
Weight Loss Tips 2
 
Permanent Weight Loss Solution
Permanent Weight Loss Solution Permanent Weight Loss Solution
Permanent Weight Loss Solution
 
10 tips for weight loss
10 tips for weight loss10 tips for weight loss
10 tips for weight loss
 
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
 
10 tips for successful weight loss.
10 tips for successful weight loss.10 tips for successful weight loss.
10 tips for successful weight loss.
 
TIPS TO LOSE WEIGHT.pdf
TIPS TO LOSE WEIGHT.pdfTIPS TO LOSE WEIGHT.pdf
TIPS TO LOSE WEIGHT.pdf
 
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

Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptxRamy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptxد حاتم البيطار
 
tayloranderson12222222222222222222222222222222.pptx
tayloranderson12222222222222222222222222222222.pptxtayloranderson12222222222222222222222222222222.pptx
tayloranderson12222222222222222222222222222222.pptxTyraRideaux
 
The Doctor's Book Of Survival Home Remedies Book (printed)
The Doctor's Book Of Survival Home Remedies Book (printed)The Doctor's Book Of Survival Home Remedies Book (printed)
The Doctor's Book Of Survival Home Remedies Book (printed)ZaheerJamal1
 
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdfdr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdfد حاتم البيطار
 
1. Anti hypertensive drugs.pptx what's hypertension
1. Anti hypertensive drugs.pptx what's hypertension1. Anti hypertensive drugs.pptx what's hypertension
1. Anti hypertensive drugs.pptx what's hypertensionKhyber medical university
 
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
 
Dentists in Juhu, Mumbai, Dental Concepts
Dentists in Juhu, Mumbai, Dental ConceptsDentists in Juhu, Mumbai, Dental Concepts
Dentists in Juhu, Mumbai, Dental Conceptsriachasharma1
 
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
 
organization of OT. adult health nursing
organization of OT. adult health nursingorganization of OT. adult health nursing
organization of OT. adult health nursingDishaThakur53
 
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
 
Roar Wellness Drug Addiciton Program.pdf
Roar Wellness Drug Addiciton Program.pdfRoar Wellness Drug Addiciton Program.pdf
Roar Wellness Drug Addiciton Program.pdfroarwellnessrehab
 
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
 
Sdarlley4489@gmail.combelezaesaude.pdf 1
Sdarlley4489@gmail.combelezaesaude.pdf 1Sdarlley4489@gmail.combelezaesaude.pdf 1
Sdarlley4489@gmail.combelezaesaude.pdf 1sdarlley4489
 
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
 
Grade 9 Lesson 2: Community Health Problems
Grade 9 Lesson 2: Community Health ProblemsGrade 9 Lesson 2: Community Health Problems
Grade 9 Lesson 2: Community Health ProblemsKorinaBarretto
 
Top Pharmaceutical company in India - Unimarck Pharma
Top Pharmaceutical company in India -  Unimarck PharmaTop Pharmaceutical company in India -  Unimarck Pharma
Top Pharmaceutical company in India - Unimarck PharmaUnimarck Pharma India Ltd.
 
LINEAR ACCELERATOR PRINCIPAL AND WORKING
LINEAR ACCELERATOR PRINCIPAL AND WORKINGLINEAR ACCELERATOR PRINCIPAL AND WORKING
LINEAR ACCELERATOR PRINCIPAL AND WORKINGKrishan Murari Yadav
 
CHOLECYSTITIS.pptx...easy contains...MSN - I
CHOLECYSTITIS.pptx...easy contains...MSN - ICHOLECYSTITIS.pptx...easy contains...MSN - I
CHOLECYSTITIS.pptx...easy contains...MSN - IBeena Vaza
 
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdfEng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdfد حاتم البيطار
 
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
 

Recently uploaded (20)

Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptxRamy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
 
tayloranderson12222222222222222222222222222222.pptx
tayloranderson12222222222222222222222222222222.pptxtayloranderson12222222222222222222222222222222.pptx
tayloranderson12222222222222222222222222222222.pptx
 
The Doctor's Book Of Survival Home Remedies Book (printed)
The Doctor's Book Of Survival Home Remedies Book (printed)The Doctor's Book Of Survival Home Remedies Book (printed)
The Doctor's Book Of Survival Home Remedies Book (printed)
 
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdfdr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
 
1. Anti hypertensive drugs.pptx what's hypertension
1. Anti hypertensive drugs.pptx what's hypertension1. Anti hypertensive drugs.pptx what's hypertension
1. Anti hypertensive drugs.pptx what's hypertension
 
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...
 
Dentists in Juhu, Mumbai, Dental Concepts
Dentists in Juhu, Mumbai, Dental ConceptsDentists in Juhu, Mumbai, Dental Concepts
Dentists in Juhu, Mumbai, Dental Concepts
 
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
 
organization of OT. adult health nursing
organization of OT. adult health nursingorganization of OT. adult health nursing
organization of OT. adult health nursing
 
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
 
Roar Wellness Drug Addiciton Program.pdf
Roar Wellness Drug Addiciton Program.pdfRoar Wellness Drug Addiciton Program.pdf
Roar Wellness Drug Addiciton Program.pdf
 
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
 
Sdarlley4489@gmail.combelezaesaude.pdf 1
Sdarlley4489@gmail.combelezaesaude.pdf 1Sdarlley4489@gmail.combelezaesaude.pdf 1
Sdarlley4489@gmail.combelezaesaude.pdf 1
 
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
 
Grade 9 Lesson 2: Community Health Problems
Grade 9 Lesson 2: Community Health ProblemsGrade 9 Lesson 2: Community Health Problems
Grade 9 Lesson 2: Community Health Problems
 
Top Pharmaceutical company in India - Unimarck Pharma
Top Pharmaceutical company in India -  Unimarck PharmaTop Pharmaceutical company in India -  Unimarck Pharma
Top Pharmaceutical company in India - Unimarck Pharma
 
LINEAR ACCELERATOR PRINCIPAL AND WORKING
LINEAR ACCELERATOR PRINCIPAL AND WORKINGLINEAR ACCELERATOR PRINCIPAL AND WORKING
LINEAR ACCELERATOR PRINCIPAL AND WORKING
 
CHOLECYSTITIS.pptx...easy contains...MSN - I
CHOLECYSTITIS.pptx...easy contains...MSN - ICHOLECYSTITIS.pptx...easy contains...MSN - I
CHOLECYSTITIS.pptx...easy contains...MSN - I
 
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdfEng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
 
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
 

Lose weight

  • 1. CINDERELLA SOLUTION watch the vido to know more Type your text
  • 2. 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 Living space and health: How urban design affects our well-being Do some cognitive functions improve with age? Twice as many people live with hypertension as 30 years ago How can we prevent the spread of SARS-CoV-2 in children? Farming carnivores may encourage ‘disease reservoirs’ ADVERTISEMENT Latest news ADVERTISEMENT
  • 3. 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
  • 4. 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
  • 5. Regular meals increased the food’s thermic effect, which is the amount of energy the body needs to process food. This may be beneficial for weight management. Regular meals also caused lower glucose responses, which can help balance blood sugar and hunger pangs. 3. Restock the refrigerator If a person’s cupboards and refrigerator are full of appealing but unhealthy foods, the person may feel inclined to eat them when they feel bored. Restocking the kitchen and pantry with healthy food and snacks can make eating through boredom less harmful and less tempting. 4. Balance blood sugar Balancing blood sugar can help avoid dips in energy, which may trigger eating out of boredom. It is advisable to eat regular meals throughout the day and choose the foods that do not cause blood sugar spikes. For example, including protein and healthy fats in meals and snacks can prevent a spike in blood sugar levels, which can lead to cravings once the body has processed the glucose. People can keep their blood sugar stable by including snacks such as: apple slices with peanut butter carrot sticks with hummus olives and a small piece of feta cheese a handful of nuts and blueberries Importantly, people should avoid consuming refined carbohydrates, such as white bread and pasta, sweet treats, and sugary drinks. The body quickly digests the sugar in these foods and tells the brain it is hungry again. Learn more about foods that stabilize insulin and blood sugar. 5. Avoid alcohol Research  indicates that alcohol may cause people to consume more food and amplify their perception of appetite. Therefore, it is advisable to avoid alcohol if a person has a tendency to eat when bored. Instead, they can try making a healthy beverage, such as: sparkling water with fruit slices and mint soda with a dash of lime kombucha Learn about the best apps to help a person stop drinking alcohol. There can be a link between eating when bored and emotional eating. Research  suggests that emotional eating often happens as a response to loneliness, boredom, or anxiety. Therefore, taking care of one’s mental health is an essential aspect of avoiding eating out of boredom. 6. Address emotional eating A 2015 study  observes that people eat when they feel bored to escape self-awareness of negative states. As a result, they typically choose unhealthy foods. However, the researchers suggest that people may opt for healthy foods if they perceive them as “exciting.” 6–7. Support mental health ADVERTISEMENT ADVERTISEMENT
  • 6. Addressing how someone feels when they experience boredom or have time to think, possibly with the support of a mental health professional, may help them avoid emotional eating. Furthermore, having healthy snacks that excite the palate may help avoid consuming excess calories if a person comfort eats. Learn about the different mental health resources available. 7. Seek support If a person links their eating habits to how they feel psychologically, they may wish to seek support from a healthcare professional. People who have symptoms of anxiety or depression should seek guidance from a doctor. A doctor may also refer them to a psychotherapist or counselor. If a person thinks they are experiencing disordered eating, they should contact a doctor for support. Additionally, people may seek extra support from their social networks, family, or friends. Learn about the different types of eating disorders. Mindfulness is essential in helping people become aware of their eating habits, triggers, and moods. Additionally, it can help the body regulate appetite hormones. 8. Eat mindfully A 2020 study reports that students who ate to alleviate boredom had lower levels of mindful attention. Additionally, some research suggests that mindful eating can positively affect leptin and ghrelin, the hormones that play a part in appetite regulation. Individuals can try slowing down when eating, and appreciating the aromas, tastes, and textures of food to allow their body to send the signals to the brain that they are full. Another method to eat mindfully is to count the number of chews a person makes before swallowing the food and to try to increase that number. 9. Be aware of triggers Mindfulness can help people avoid reacting to triggers that may cause them to eat when they are not hungry. Rather than focusing on feeling bored or any negative feelings associated with this, a person can try paying attention to their breath and being present. Mindful breathing involves noticing any thoughts or sensations without judging them, and gently bringing the focus back to the breath. A person can try downloading a 5-minute mindful breathing exercise to have ready to play when they experience a trigger that leads them to eat. Learn about the best apps for mindfulness. The same environment can cause people to become bored and overeat. However, a simple change of the surroundings may be enough to stimulate the brain and improve mood. Additionally, where someone eats can be key in regulating their appetite and when they eat. 10. Have a place for eating 8–9. Stay mindful and aware 10–12. Change the environment ADVERTISEMENT ADVERTISEMENT
  • 7. If a person eats in front of the TV or computer when bored, they may overeat or eat unhealthy foods. Similarly, eating while on the go or while traveling may cause overeating and lead to unhealthy dietary choices. While not everyone may have a table to sit at, having a dedicated space for eating where there are no screens or other distractions can help a person become more aware of what they eat and when. This strategy may also help them eat mindfully, which can regulate appetite hormones. 11. Get outside Changing the environment by getting outside can alleviate boredom and improve a person’s mood. For example, research  suggests that vitamin D from sunshine can reduce an afternoon slump, carbohydrate cravings, and symptoms of depression when a person combines getting outside with exercise. People can aim to get outside at least once per day, and in the winter months, they may consider using a light therapy device, which can also be effective  at improving mood. 12. Exercise Exercise releases endorphins and “feel-good” chemicals, such as serotonin, and can alleviate anxiety and stress. Therefore, if a person is eating because they are feeling bored or down, doing some exercise may lift their mood and help them avoid eating for the sake of it. Exercise also positively affects appetite hormones, which may make someone less likely to overeat. Learn more about the mental and physical benefits of exercise. Having a new interest can help prevent boredom. In addition, interests that stimulate the brain may diminish a person’s cravings for excess food. 13. Take up a hobby People can try taking up a hobby or activity by attending a class, joining a group, or learning online. Planning an activity at times when a person would usually eat through boredom, such as in the evening, may prove effective. Additionally, recruiting a friend to join them may also lift a person’s mood and help them commit to sustaining the new activity. 14. Make time for treats Instead of eating, a person can treat themselves in other ways. For example, they may consider buying flowers for the home, taking a bath with relaxing essential oils, or getting a massage or beauty treatment. 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 13–14. Make new interests ADVERTISEMENT ADVERTISEMENT