Science based tips to lose weight in 2020
One of the biggest health trends that have been lasting for many years is to lose weight. It is very important to love yourself the way you are. And there should be nothing in the world that should make you thinks that you are not fit or beautiful. Having said that, losing weight is important because it can affect your health to a great extent. As there are a number of health issues that are related to over-weight.
Losing weight seems easy but it is not. There are a number of apps, exercise, medication and diet plans that promise you to help you achieve your desired weight. Following any diet chart can affect your health and make you weak internally. This is why it is very important to follow weight loss charts based on scientific analysis.
One of the effective way to lose weight is naturally. For this you can adopt some healthy habits. Going for natural ways to lose weight is not just effective but also very safe.
Today you will find a number of ways that will help you to lose weight. But how do you know about the safety. Or how will they affect your health in the long run. Therefore here are some natural ways to lose weight that is proven to help scientifically.
Scientific ways to lose weight
Not everything that we see on the interest works. Before you choose a strategy, it is very important for you to understand what works for you. There is a reason for everything that works and functions. So, understanding that is very important. So, here are a few scientifically based weights losing ways to help stay fit and healthy.
The plan outlined in this article will emphasize in the following-
- This will help to reduce appetite
- It will help you lose weight without feeling hungry
- The plan will improve your metabolic health
Choose eggs for breakfast
It is often said to have eggs for breakfast. And there is a reason why. It is seen that having eggs for breakfast help a person stays active all day. It also is very effective in helping a person lose weight. This is because, eggs make you feel full and they are not very rich in calories. However, if you do not have eggs, then you can choose any source of protein. The working involves almost the same mechanism.
Cut down on sugar intake
One of the most important and effective way to lose weight is by cutting down on the sugar intake by the person. When a person cuts down the sugar intake, they feel less hungry. This limits your calorie intake on a daily basis. When this happens the body of the person starts feeding off the fats that is stored in the body of the person. Another benefit of cutting down on sugar is that it lowers the level of insulin in the person's body. This helps the kidney to lose excessive amount of sodium present in the body thus helping prevent bloating.
Choose green tea
There are a number of benefits that you can get when you drink green tea. One of those is it helps in weight loss. Green teas rich in antioxidant such as catechins, that helps in burning fat in the body of the person.
Go for intermittent fasting
This is a pattern of eating that involves regular short fasts followed by having meals in a shorter time period during the day. There are many studies that show that intermittent fasting leads to weight loss. You can do it on alternative days or do it on 2 out of 7 days in a week.
Eat fiber rich food
Fibers are plant based carbohydrate that is not digested by the body of a human being. Therefore, having a high fiber rich food can increase the feeling of fullness in a person and thus helping to lose body weight in people. Some of the food that are rich in fibers are-
- Fruits
- Vegetables
- Nuts
- Peas
- Whole-wheat pasta
- Oats
- Pulses
- Seeds
- Barley
- rye
Gut bacteria balancing
There are many researches that show the importance of gut bacteria in weight management. There are millions of bacteria in the guts of a person. Each human have a different variety and number of gut bacteria in them. These gut bacteria can increase the energy level in the person from the food digested. The food items that will help you get good and healthy gut bacteria are as follows-
- probiotics
- fermented food
- a number of different vegetables
Have lesser refined carbs
It is seen that taking refined carbohydrates such as grains and sugar can strip the fibers and nutrients from the body of a person. This list also includes pasta and white bread. There are many studies that show that they can also increase the blood sugar level in the body that makes a person feel very hungry. This thus makes the person eat after every few hours.
Have spicy food
Chilies contain capsaicin that is very effective in boosting the metabolism in a person. It can also lose appetite in the person. However, people may develop tolerance and its effects may wear off with time.
Chew your food right
At times the brain takes time to register that you have eaten enough. Therefore, there are a number of studies that suggest that eating slowly can help you few lesser. This is also very effective in increasing the production of hormones that helps in losing weight. There are also scientific data that suggest that eating slowly and chewing well can reduce the amount of calories taken by you. This is called mindful eating and helps in bring down the amount of food you take by paying attention to each bite.
Choose whey protein
People who are not able to take enough protein through their diet, it is very important for you to take protein through protein powder. There are many studies that show that replacing your few calories with whey protein can help in weight loss of about 8 percent.
These are some proven and scientific ways that can help you lose weight. However, it is important for you to know that over-weight can lead to health issues and losing the extra kilos thus become important. And, you are beautiful irrespective of what number shows up on the weighing scale. If you implement the tips mentioned here, you are on the right path of losing weight.