Proven Ways On How 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 promoted ways to lose weight are simply not that effective. The best way to know how to lose weight is to see what the science says about it. After all, science knows what works and what doesn’t.
Following are the proven ways on how to lose weight fast.
intermittent fasting
One of the most popular ways to lose weight in a week is intermittent fasting. The way this works is that you participate in short fasts or significantly reduce your calories. Studies have found that when you do intermittent fasting for about six months, you’ll achieve incredible weight loss.
There are three popular methods of intermittent fasting. These are:
• Fasting on alternate days – You only do a full fast every other day.
• Fast 5:2 – You’re fasting two days a week, but you can still eat about 500 calories on your fast days.
• Fast 16:8 – You’re fasting for 16 hours, which leaves only an eight-hour eating window. Generally, this window is open from 12 pm to 8 pm
Practice mindful eating
Another science-backed way to lose belly fat fast is to eat mindfully. To practice mindful eating, you basically have to pay close attention to how you’re eating. You can enjoy your food more and chew it better for more nutrients.
Some ways you can practice mindful eating include the following:
• Sit and eat at a table. Be aware of the food you are eating and enjoy it!
• Get rid of any distractions while you eat. That means not watching TV, using your computer, or using your phone.
• Eat more slowly. Take your time when you are chewing your food. Savor the flavors. The stomach fills up before the brain registers that it is full. Eating more slowly allows you to stay in sync with your stomach.
• Eat foods that fill you up. When you avoid eating empty calorie foods and opt for options packed with helpful nutrients, you satisfy your hunger for much longer.
Eat less refined sugar and carbohydrates
The conventional diet that most people eat today involves a significant amount of refined sugar and carbohydrates. This is a sure way to pack on unwanted extra pounds. Processed foods are often the main 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 that glucose enters the bloodstream and activates the hormone called insulin. Insulin’s role is to store fat within your adipose tissue, leading to unwanted weight gain.
If you want to lose belly fat fast, you’ll need to be strict about keeping refined sugars and carbohydrates out of your life. Opt for healthier alternatives that science has found to aid weight loss, including:
• Whole-grain foods
• Fruit
• Walnuts
• Seeds
• Herbal teas
• Fruit infused water
• Water-based shakes
These are all tasty alternatives if you are looking for how to lose weight fast.
eat more fiber
Dietary fiber generally comes from carbohydrates found in carbohydrates. These are impossible to digest in the small intestine given how hard they are, which is in contrast to refined sugars and carbohydrates. 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 so.
Some examples of foods that have a lot of fiber are the following:
• Whole grain bread
• Integral cakes
• Oatmeal
• Fruit
• Vegetables
• Green peas
• Beans
• Walnuts
• Seeds
Maintain a healthy gut
Research on gut bacteria has recently discovered that it literally acts like a “second brain” that is responsible for the “intuition” you sometimes have. You can really think with your gut! There are actually more bacteria in your body than there are cells. Maintaining the balance and health of your gut bacteria plays an important role in your weight.
There are gut bacteria that will give you an energy boost, while others will help you store more fat and gain weight.
If you want to know how to lose belly weight fast, you need to increase the number of good bacteria that live in your gut. Do the following to support the growth of that good gut bacteria:
• eat more plants. Load up on fruits, vegetables, and grains. This will increase the amount of fiber you eat and introduce more variety to your gut bacteria. In fact, plant-based foods like vegetables should make up around 75% of your diet.
• eat fermented foods. There are plenty of good bacteria in fermented foods that can also reduce the growth of bad bacteria. Some great options are kimchi, yogurt, and miso. These foods have probiotics that increase the amount of good bacteria in the gut.
• eat prebiotic foods. Prebiotic foods will increase the growth and activity of beneficial bacteria that 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 oatmeal.
start losing those pounds
Now that you know how to lose weight in a week and how to lose abdominal weight fast, the ball is in your court. The science is based 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, choose one of these five proven ways to lose weight fast and give it a try. It can be overwhelming to take on too much at once, which can ultimately backfire. Once you have success with one method, move on to another, followed by another. Enjoy your new weight loss!
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