There are many ways to lose weight. If you googled or ask someone for weight loss advice, you will probably get lots of it. And some of them will not last for long.
So it is wise to start your weight loss journey in more SCIENTIFIC WAY. One of which you can make your lifestyle. It doesn’t cost you any money, all you need is discipline to stick on the plan.
Why we need to follow scientific way?
- Lifestyle modification
- Keep you consistent shape
- No more cravings
- Reduce and Satisfy your hunger
- Makes you lose weight quickly
- Improve your metabolic rate
- Improve your overall health
What are the scientific ways?
• Intermittent fasting
Intermittent fasting is an eating pattern that cycles between fasting and eating, it doesn’t specify what food to eat but rather when you should eat.
During the fasting period, you do not have to eat any meal. You can have water, coffee or green tea without any sugar. And during the non-fasting period you can eat anything you want, but healthy food.
Read in detail about INTERMITTENT FASTING.
• Cut down sugar and refine carb
Western diet is high in SUGAR, that defiantly is linked to obesity.
Refine carbohydrates are highly processed which has zero nutritional value. Food like white rice, bread and pasta are loaded with calories, and even low consumption makes you obese.
These foods are easy to digest and easily get converted into Glucose, which ultimately gets stored in fat tissue for energy storage. And leads to weight gain.
You can make change by,
- Eat complex carbs like brown rice and whole-grain instead of white bread and rice
- Fruits and nuts instead of sugary snacks
- Fresh fruit juice instead of soda
• Eat mindfully
Do not stuff your mouth with food. Just eating mindfully makes a huge difference at the level of weight loss and better nutrition absorption.
Mindful eating is a practice where you pay attention to how and where you eat. By this practice, you enjoy the food and simply you can maintain your weight also.
How to eat mindfully,
- Sit down to eat or dining table
- Avoid distraction while eating
- Eating slowly; observe, feel the texture, teste, chew at least 15-20 times, swallow completely
• High fiber food
Make a smart food choice, try to eat a high fiber diet. Including plenty of fiber, can increase the feeling of fullness and potentially leading to weight loss.
Food rich in fiber,
- Whole grain cereals, whole grain pasta, whole grain bread, oats, barley, etc..
- Fruits and vegetables
- Nuts and seeds
- Legumes, beans, and pulses
• Weight lifting
Weight lifting is very important. The best option is to go gym 3-4 times a week.
By weight lifting, you will burn lots of calories and prevent your metabolism by slowing down, which is a common side effect of losing weight. If weight lifting is not your thing then do some cardio or jogging, swimming, cycling, etc..
What about calories and portion control
You don’t need to keep on eye on your calorie and portion, as long as you choose to eat low carb and high fiber and protein diet.
Eating a big portion of vegetables will make you satisfied and meanwhile, it serves you dozens of nutrients.
What else you can do
- Drink plenty of water
- Drink water 30 minutes before and after meal
- Stay away from processed food
- Have good night sleep
- Include pre and probiotics in your diet
More importantly, fist follow the 5 scientific rules.
You do not need to starve your self to lose weight. Just do it in the right way.
Read other ARTICLE, 1st step towards healthy fat loss
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