These strategies include exercise, tracking calorie intake, intermittent fasting and reducing the number of carbohydrates in the diet.
Today we considered nine effective ways to lose weight. It is a scientific method to lose weight:
1. Try intermittent fasting.
Intermittent fasting (IF) is a dietary pattern, including regular short-term fasting and short-term eating during the day. Credible sources of this research topic show that short-term intermittent fasting lasting for up to 24 weeks will lead to weight loss of overweight individuals.
The most common methods of intermittent fasting include:
The credible sources of alternate day fasting (ADF) are alternate day fasting and normal diet on non-fasting days. Fasting days only eat 25-30% of the body's energy needs.
5.2 Diet: fast for 2 days every 7 days. Eat 500-600 calories on fasting days.
16/8 method: fasting 16 hours, eating only within the 8-hour window. For most people, the 8-hour window period is about noon to 8 pm. A study on this method found that eating in a limited time would cause participants to consume less calories, thus losing weight.
It is best to adopt a fixed healthy eating pattern and avoid overeating on non-fasting days.
2. Track your diet and exercise.
If someone wants to lose weight, they should know what they eat and drink every day and how many calories they have. The most effective way is to use online food tracker to record their diet and exercise on some applications. Recording physical activities helps to lose weight. At the same time, a credible review study found that weight loss is positively correlated with monitoring food intake and exercise frequency. Even a simple device like a pedometer can be a useful weight loss tool.
Eat with heart
Mindfulness diet is a way for people to pay attention to the way and place of eating. This practice can make people enjoy the food they eat and keep a healthy weight.
Because most people live a busy life, they often eat quickly when they are running, in the car, working at their desks and watching TV. Therefore, many people hardly know that they are eating a lot of food.
The techniques of mindfulness diet include:
Sit down to eat, preferably at the table: pay attention to the food and enjoy the experience.
Avoid distractions while eating: Don't turn on the TV, laptop or mobile phone.
Chew slowly: Take time to chew and taste food. This technology helps to lose weight because it gives a person's brain enough time to recognize the signal that they are full, which helps to prevent overeating.
Make thoughtful food choices: Choose nutritious foods that can provide calories for hours instead of minutes.
4. Eat protein for breakfast
Protein can regulate appetite hormones and help people feel full. This is mainly due to the decrease of ghrelin and the reliable sources of satiety hormone peptides YY, GLP- 1 and cholecystokinin. A study on young people also shows that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good choices for high-protein breakfast include eggs, oats, nuts and butter seeds, quinoa porridge, sardines and Chia-seed pudding.
Reduce the intake of sugar and refined carbohydrates.
Nowadays, more and more sugar is added to the diet, which is the main cause of obesity. Sugar mainly comes from drinks rather than food.
Refined carbohydrates are highly processed foods and no longer contain fiber and other nutrients. These foods include white rice, bread and pasta. These foods are digested quickly and converted into glucose quickly. Excessive glucose enters the blood and stimulates the hormone insulin, thus promoting fat storage in adipose tissue. This helps to gain weight.
When possible, people should replace processed foods and sugary foods with healthier choices. Good food substitutes include:
Whole wheat rice, bread and pasta replace white flour bread.
B, fruits, nuts and seeds are not high-sugar snacks.
C, vanilla tea and fruit water instead of high sugar soda.
D, milk instead of juice
Eat more fiber.
Unlike sugar and starch, adding a lot of fiber to the diet can increase satiety, which may lead to weight loss.
Foods rich in fiber include:
Whole wheat breakfast cereal, whole wheat pasta, whole wheat bread, oats, barley and rye, fruits and vegetables, peas, beans and beans, nuts and seeds, etc.
7. Balance intestinal bacteria
A new research field is to pay attention to the role of intestinal bacteria in weight management. There are a large number of different kinds of microorganisms in the human intestine, with 37 trillion bacteria. Everyone has different kinds and quantities of bacteria in their intestines. Some types can increase the energy people get from food, leading to fat deposition and weight gain.
Some foods can increase the number of beneficial bacteria in the intestine, including:
A variety of plants: increasing the number of fruits, vegetables and grains in the diet will increase fiber absorption and promote the diversification of intestinal bacteria. People should strive to ensure that vegetables and other plant-based foods account for more than 75% of their diet.
Fermented food: Fermented food can enhance beneficial bacteria and inhibit the growth of harmful bacteria. Sauerkraut, pickles, yogurt, lobster sauce and miso all contain a lot of probiotics, which helps to increase the number of beneficial bacteria. Researchers have conducted extensive research on kimchi, and the results show that it has anti-obesity effect.
Prebiotic foods: These foods will stimulate the growth and vitality of beneficial bacteria. Prebiotic fiber exists in many fruits and vegetables, especially chicory root, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It also exists in grains, such as oats and barley.
8. Have a good sleep
A large number of studies show that sleeping less than 5-6 hours a night is easy to induce obesity, and there are several reasons behind this:
Lack of sleep or poor quality will slow down the process of converting heat into energy, that is, metabolism. When metabolic efficiency is low, the body may store unused energy as fat. In addition, lack of sleep will increase the production of insulin and a reliable source of cortisol, which also increases the storage of fat. A person's sleep time will also affect the regulation of appetite control hormones leptin and auxin. It affects leptin to send satiety signals to the brain, leading to overeating.
9. Manage your stress level
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduces appetite as part of the body's fight-or-flight response.
However, when people are under constant stress, cortisol can stay in the blood for a longer time, which will increase their appetite and lead them to eat more.
Cortisol needs to replenish its nutritional reserves from the preferred fuel source (carbohydrate). Insulin then transports the sugar in carbohydrates from the blood to the muscles and brain. If individuals do not use this sugar in their daily consumption, the body will store it as fat.
The researchers found that the implementation of an eight-week stress management intervention program can significantly reduce the body mass index (BMI) of overweight or obese children and adolescents. Some ways to manage stress include:
Yoga, meditation or tai chi, breathing and relaxation skills; Spend some time outdoors, such as walking or gardening.
It is important to remember that there is no quick way to lose weight. The best way to achieve and maintain a healthy weight is a balanced diet. This should include fruits and vegetables, high-quality protein and whole grains. It is also beneficial to exercise for at least 30 minutes every day.
If you really try all kinds of methods, but you can't reduce them, then there may be one last "guaranteed" method to try-seeking medical advice and adopting scientific medical methods to lose weight.
In life, I believe many people are troubled by "obesity", but they have never really paid attention to the harm of "obesity". Many friends will think, isn't it just a little fat? Is it necessary to see a doctor? In fact, this idea is very dangerous. You know, obesity has been listed as one of the top ten chronic diseases by the World Health Organization, which will lead to various complications. Our common hyperglycemia, hyperlipidemia, polycystic ovary syndrome, nonalcoholic fatty liver and so on. It may all be caused by obesity. Facing up to the influence and harm of obesity and actively treating it is the most responsible way for yourself.
At present, the most commonly used methods to lose weight in medicine are lifestyle intervention (diet plus exercise), drug therapy and surgical treatment, each of which has its own limitations and requirements. For example, surgical treatment requires the patient's body mass index, and treatment can only be implemented if specific surgical indications are met.
However, bariatric surgery has also made many patients "discouraged" because of its irreversible harm to the human body and its strict indications. This kind of patients who can't hold their legs with tubes and are afraid of surgery can use "gastric bypass stent" implantation, which is different from the injury caused by surgery. The gastric bypass stent system can be implanted through a painless gastroscope and taken out after three months. Its extra weight, glycosylated hemoglobin, liver hardness and other metabolic factors. It is a new weight-loss treatment technique between diet intervention and surgery.
Other new medical techniques for interventional treatment of obesity, such as endoscopic sleeve gastroplasty (ESG), can also be considered. By simulating surgical sleeve gastrectomy, full-thickness suture is performed in the gastric cavity to reduce the length and width of the stomach. Compared with sleeve gastrectomy (SG) in metabolic surgery, the adverse reaction rate of ESG is relatively small.
Hydrothermal ablation of duodenal mucosa with balloon catheter is about 10 cm. After ablation, the intima of intestinal wall will be reconstructed, and the remodeling of duodenal mucosa with obviously improved metabolic index can be observed after reconstruction. It is reported that after 12 and 24 weeks of treatment, the body weight, glycosylated hemoglobin and the degree of hepatic steatosis of patients with type 2 diabetes have been significantly improved.
Although there are many ways to lose weight in medicine, don't believe that unqualified private institutions must go to regular hospitals and don't fall into the trap of Putian medical or non-medical institutions. So as not to be cheated and bring harm to the body. I would like to remind you that if you decide to lose weight by medical methods, you must consult a professional doctor (depending on the hospital, you can consider nutrition, weight loss surgery, gastroenterology, etc.). ) and according to the doctor's advice. Don't blindly follow the trend and take some unconventional "beauty" measures to avoid causing more harm to yourself ~