Proven Ways to Lose Weight Fast, According to Science
If you are wondering how to lose weight fast, then you have come to the right place. Many of the methods promoted to lose weight are not that effective. The best way to lose weight is to see what science has to say about it. After all, science has the slim on what works and what doesn’t.
The following are proven ways to lose weight fast.
intermittent fasting
Intermittent fasting is one of the most popular ways to lose weight in a week. The way it works is that you participate in brief intermittent fasting, or you drastically reduce your calories. Studies have shown that when you do intermittent fasting for about six months, you will achieve incredible weight loss.
There are three popular methods of intermittent fasting. These:
• Alternate day fasting – You should do complete fasting only every other day.
• 5:2 Fasting You are fasting two days a week, but you can still eat about 500 calories on your fasting days.
• 16:8 Fasting – You’re fasting for 16 hours, which leaves a window of just eight hours for eating. Usually this window remains open from 12 noon to 8 pm.
practice mindful eating
Another science-backed way to lose belly fat fast is mindful eating. To practice mindful eating, you’re basically paying attention to how you’re eating. You enjoy your food more and chew it better to get more nutrients.
Some ways to practice mindful eating include the following:
• Eat at the table, Be aware of the food you are eating and enjoy it!
• Get rid of any distractions while eating, This means no watching television, using your computer, or going on your phone.
• Eat slowly. take your time when you’re chewing your food, Enjoy the flavours. The stomach is full before the mind is full. By eating slowly, you get in sync with your stomach.
• Have a hearty meal, When you avoid foods with empty calories and choose options packed with useful nutrients, you’ll satisfy your hunger for longer.
Eat less refined sugar and carbs
The traditional diet that most people eat today includes large amounts of refined sugar and carbs. It’s a surefire way to pack on extra unwanted pounds. Processed foods are usually the biggest culprits, such as white rice and bread. You can digest them quickly, but they will convert to glucose just as quickly.
The reason this is a problem is because glucose gets into your bloodstream and activates a hormone called insulin. Insulin’s role is to store fat within your adipose tissue, which leads to unwanted weight gain.
If you want to lose belly fat fast, you need to be strict about keeping away refined sugars and carbs from your life. Choose healthy options that science has found to help you lose weight, including:
• whole-grain foods
• Fruit
Nuts
• Seed
• Herbal tea
• Fruit Infused Water
• Water-based smoothies
These are all delicious options if you’re looking to lose weight fast.
eat more fiber
Dietary fiber usually comes from the carbs found in carbs. These are impossible to digest in your small intestine, given how tough they are, unlike refined sugars and carbs. When you eat more fiber, you’ll feel full faster, which is great if you want to know how to lose weight in a week or two.
The following are some examples of foods with a lot of fiber:
• whole grain bread
• Whole Wheat Pasta
• Oat
• Fruit
• vegetables
• Pea
• beans
Nuts
• Seed
maintain a healthy gut
Research into gut bacteria has recently revealed that it literally acts as a “second brain” responsible for that “gut feeling” you sometimes get. You really can think with your gut! There are actually more bacteria than cells in your body. Keeping gut bacteria balanced and healthy plays a major role on your weight.
There are gut bacteria that will give you a boost of energy while others lead to storing more fat and gaining excess weight.
If you want to know how to lose belly fat fast, you must increase how much good bacteria is living in your gut. To support the growth of that good gut bacteria, do the following:
, eat more plants, Load up on fruits, vegetables and grains. This will increase the amount of fiber you eat and bring more diversity to your gut bacteria. In fact, plant-based foods such as vegetables should make up about 75% of your diet.
, eat fermented foods, Fermented foods contain lots of good bacteria which can also reduce the growth of bad bacteria. Kimchi, yogurt, and miso are great options. These foods contain probiotics that increase the number of good bacteria in your gut.
, eat prebiotic foods, Prebiotic foods will enhance the growth and activity of helpful bacteria that are known to help with weight loss. These foods are usually fruits and vegetables, but especially onions, garlic, bananas and avocados. You can also find prebiotic fiber in grains like oats.
start shedding those pounds
Now that you know how to lose weight in a week and how to reduce belly fast, the ball is in your court. The science remains settled on which foods help you lose weight, as well as what kind of lifestyle changes you can make to shed unwanted pounds.
To get started, pick one of these five proven ways to lose weight fast and give them a try. Taking on too much at once can be overwhelming, which can eventually backfire on you. Once you are successful with one method, move on to incorporate another, then another. Enjoy your new weight loss!
Source by Thomas Emmanuel
