What comes to mind at the sight of empirical observation, hypothesis, test hypothesis, data analyses, and conclusion? If you have followed or have been following every science class like a hawk, I am certain you can relate to the above listed as the scientific methods.
Rather than pitch a tent with the several displays of naivety guised as weight loss tips, seeking ways to lose weight based on scientifically proven procedures arms you with the confidence that the procedures have undergone each stage of scientific methods and are thus certain to yield result.
Many mysteries have been unearthed by science and in the light of this, there are scientific approaches to the numerous endeavours of man. Weight loss is not an exception in this regard as there is also a science to weight loss. Therefore, the foregoing is a grand tour of scientifically based tips for losing weight.
- Snub a great portion of carbs: Reducing the portion of carbs consumed helps you indulge in fewer calories and it also forces the body to burn accumulated fat. Furthermore, a decline in fat takes off water weight. This is made possible because the amount of insulin in the body reduces in the absence of carbs and it enables the kidney to expel excess water and sodium from the body.
- Consume copious vegetables: You will be starting out on the right foot if you occupy half of every meal with vegetables. Vegetables are high in fibre and less in calories. Therefore, consuming more veggies is sure to bring down the weight.
- Consume moderate protein: Protein surges up the level of metabolism. In addition, a reduction in body fat and an increase in body mass are linked to the consumption of protein.
- Do not rush past breakfast: Having breakfast is effective for losing weight. It is particularly important to consume breakfast rich in protein in other to lose weight. Starting the day with protein suppresses cravings and reduces calorie intake in the course of the day.
- Increase water intake: Water is absolutely void of calories. It is also proven to burn calories and increase metabolism. Research has revealed that an intake of 0.5 litres of water burns up to 23 calories.
Your weight loss journey will be off to a good start with the above tips. However, they can be scaled up as time progresses to accommodate other scientific weight loss measures.
Additional weight loss tips you can include to the above five are as follows:
- Stay mindful while eating: Being mindful while eating means being completely aware of what is eaten, how it is eaten and when it is eaten. Eating mindfully also encourages chewing food properly and eating slowly. When you eat slowly and mindfully, you get filled from eating less portion and this helps in bringing down the weight.
- Keep a journal: Journalising helps to keep track of food and drinks consumed daily. Research on self-monitoring revealed that a positive correlation exists between tracking food intake and losing weight. Aside from keeping journals, there are numerous health-related apps that are effective tools for tracking the calories consumed per meal.
- Try out Intermittent Fasting: As the name implies, intermittent fasting involves a short period of fast during which calories consumed are minimal. Intermittent fasting is effective for losing weight, given that the after fast period is not laden with excess food intake.
- Exercise: It is no news that engaging in exercise, plays an immense role in bringing down weight. In the course of exercising, the calories consumed get used up. A study by the National Institutes of Health highlighted the importance of regular exercise. According to the research, in the absence of a regular exercise coupled with diet, the weight loss will resurface.
- Eat from a smaller plate: There is a relationship between the quantity of food consumed and the plate used for serving. This is according to research by the American Journal for Clinical Nutrition. The research pointed out that the quantity of food consumed can be reduced by at least 22% when the size of the plate is reduced from 12 inches to 10 inches.
- Do not deprive yourself of sleep: To lose weight, it is important to get adequate sleep. Less sleep triggers the intake of more calories. It is recommended for adults to have 7 to 8 hours of sleep per night.
- Do not skip meals: Skipping meals will subsequently trigger excessive eating which does not favour weight loss goal.
- Embrace the scale: A regular use of the scale is a proven technique of keeping the weight off. Likewise, researchers have discovered that the daily use of the scale and keeping track of weight can lead to a loss of about 3% of the body weight.
- Don’t leave home without some healthy snacks: While away from home, weight loss- friendly food or snacks might be out of reach. This makes it important to carry along some healthy snacks such as apple slices, celery sticks, dark chocolate, etc., to suppress hunger.
- Incorporate early morning workout into your schedule: studies have shown that working out in the early hours of each day on an empty stomach is ideal for weight loss. When you work out on an empty stomach, the body is forced to use stored fat, thereby burning as much as 20% of fat or more.
If you are consumed with the desire to lose weight, it is best to greet your desire with weight loss measures that are scientifically rooted such as the tips available in this article.
Feel free to suggest other science-based weight loss approaches you may know in the comment section!
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