Over the years, a lot of hypothetical claims, supplements and diets with no scientific proof have been showcased as methods, which foster quick weight loss management. These methods are promoted by people who have little or no health expertise.
However, some methods have gone past the level of hypothesis and have been expert-approved and scientifically proven as weight loss tips or weight management strategies.
In this article, we will be looking at the proven and most effective methods of weight loss management.
Exercising, which is one of the most popular ways of losing weight doesn’t only help you burn calories, it also you helps to fix broken metabolisms.
However, exercises done without proper dieting becomes unresourceful
Make sure you exercise for at least 30 minutes every day.
These exercises include:
• Walking and any other activity that involves the movement of your body.
A notable form of exercise, which has proven to be a great way to burn calories is Aerobic Exercise, also known as Cardio.
It helps in the loss of unhealthy fats found in the belly, and around other organs which could cause metabolic diseases.
2. Intermittent Fasting
Intermittent Fasting(IF) is an eating pattern that involves daily fasting and eating food within a short time.
Studies have proven that overweight individuals who practiced Intermittent Fasting for at least 24 weeks have lost a lot of weight.
Some common Intermittent methods which aid in weight loss include:
1. The 5:2 Diet: In this method, you are meant to fast for 2 days every week (7 days)
It is also advised that you eat at least 500 calories on fasting days.
2. Alternative Day Fasting: In this method, you are meant to eat adequately on non-fasting days and fast on other days.
3. The 16/8 Method: In this method, you are meant to eat for 8 hours in a day and fast for 16 hours.
3. Don’t skip Breakfast
Skipping breakfast will make you miss out on important nutrients needed by the body, and it will make you consume more food all through the day to quench your hunger.
To avoid excess consumption of food later in the day, make sure you eat a breakfast filled with fibre and protein.
Good examples of proteinous foods that should be eaten as breakfast include yogurts, nuts, oats, sardines, seed butter and eggs, which can be paired with fibre food like fruits and cereals.
Protein which is regarded as the most important nutrient for losing weight, can control the hormones of your appetite and make you feel full.
It causes an increase in the satiety hormones like GLP-1, cholecystokinin and peptide YY.
And a decrease in the hunger hormone called ghrelin.
Eating a proper protein diet, can cut up to 400 calories per day off your diet and boost your metabolism by 100 calories daily.
Reports show that having eggs for breakfast can help you stay clear of calories for 36 hours, and it also helps you to lose more body fat and weight.
4. Eat Slowly
Due to our busy lives, hectic schedules and emergencies, most of us can’t calm down and eat properly.
Some eat in the car, some eat while watching a TV show, some eat on their way to work and the list goes on.
But if you want to lose weight, you must learn how to eat slowly.
Eating slowly involves taking time to enjoy the food and chew it properly.
By doing this, we give our brain enough time to recognize when the body has had enough, and this helps to avoid excess consumption of food.
5. Staying Hydrated as a Weight Loss Management Tip
Most people make the mistake of consuming food when they need to take water.
This leads to the consumption of extra calories into the body.
Meanwhile, water makes you feel fuller and can cause you to consume less food during a meal.
Research has shown that people who drink at least two glasses of water before eating, lose 44% more weight than people who don’t.
Drinking water can also boost your metabolism by 25% in 1 hour, which helps you burn off more calories.
6. Eat Fruits and Vegetables
Fruits and Vegetables contain a high level of fibre and are very low in fat and calories, which makes them the perfect ingredients for achieving weight loss.
Meanwhile, fruits and vegetables also require a high level of portion control.
So, make sure you consume vegetables like cucumber, broccoli, lettuce, green beans, garlic, carrots and kale which are non-starchy and fruits such as apples, pears and berries.
Its high water and fibre content which gives them low water density can also make you feel full.