How to lose weight fast: tips and tricks

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE level II-CSS, Fitness — By Tracey Williams Strudwick — Updated on January 18, 2022

While there are endless diets, supplements, and meal replacement plans claiming khổng lồ ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that vì have an impact on weight management.

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These strategies include exercising, keeping track of calorie intake, intermittent fasting, & reducing the number of carbohydrates in the diet.

In this article, we consider nine effective methods of weight loss.

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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 lớn 24 weeks in duration, leads lớn weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

It is best to adopt a healthy eating pattern on non-fasting days và to avoid over-eating.

2. Tracking your diet & exercise

If someone wants to đại bại weight, they should be aware of everything that they eat & drink each day. The most effective way to vì chưng this is to log every cống phẩm that they consume, in either a journal or an online food tracker.

Researchers estimated in 2017 that there would be 3.7 billion health ứng dụng 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 đánh giá 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 và where they eat food. This practice can enable people to lớn enjoy the food they eat and maintain a healthy weight.

As most people lead busy lives, they often tend khổng lồ eat quickly on the run, in the car, working at their desks, & watching TV. As a result, many people are barely aware of the food they are eating.

Techniques for mindful eating include:

Sitting down to lớn eat, preferably at a table: Pay attention lớn the food và enjoy the experience.Avoiding distractions while eating: vày not turn on the TV, or a máy tính xách tay 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 lớn recognize the signals that they are full, which can help lớn 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 khổng lồ help people feel full. This is mostly due to a decrease in the hunger hooc môn ghrelin và a rise in the satiety hormones peptide YY, GLP-1, và 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 và seed butters, quinoa porridge, sardines, và chia seed pudding.

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5. Cutting back on sugar & refined carbohydrates

The Western diet is increasingly high in added sugars, & this has definite link 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 trắng rice, bread, và pasta.

These foods are quick to lớn digest, and they convert khổng lồ glucose rapidly.

Excess glucose enters the blood & provokes the hooc môn insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

whole-grain rice, bread, và pasta instead of the trắng versionsfruit, nuts, và seeds instead of high-sugar snacksherb teas và fruit-infused water instead of high-sugar sodassmoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that it is not possible khổng lồ digest in the small intestine, unlike sugar & starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading lớn weight loss.

Fiber-rich foods include:

whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, & ryefruit và vegetablespeas, beans, and pulsesnuts & 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, và grains in the diet will result in an increased fiber uptake & a more diverse mix of gut bacteria. People should try to lớn ensure that vegetables and other plant-based foods comprise 75 percent of their meal.

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 lớn 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 & 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 lớn the brain.

9. Managing your bít tất tay 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.

However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead lớn them eating more.

Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate.

Insulin then transports the sugar from carbohydrates from the blood lớn the muscles and brain. If the individual does not use this sugar in fight or flight, the toàn thân will store it as fat.

Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the toàn thân mass index (BMI) of children và adolescents who are overweight or have obesity.

Some methods of managing stress include:

breathing and relaxation techniquesspending some time outdoors, for example walking or gardening