Fat loss that is secure and efficient takes time and effort. According to Friedman, "those who lose weight rapidly by following the newest fad diet, starving themselves, or going beyond at the gym frequently gain back all—or more—of the pounds they lost." "Weight loss results will only last a short time unless you concentrate on the greater picture,"
Are you prepared to reduce your body fat in the interest of your health? Here are twelve strategies for losing weight that work and have scientific backing.
Eat more healthy fats
Focus on consuming healthy "good" fats like polyunsaturated fats and reducing damaging "bad" fats like trans fats rather than following a low-fat diet.
According to Friedman, eating fat makes you feel fuller after meals and slows down digestion, which makes it easier to lose weight. Consume fish, avocados, olives and olive oil, eggs, nuts and nut butter, seeds, dark chocolate, and other foods high in heart-healthy monounsaturated and polyunsaturated fats. Trans fats, which are included in fried meals, vegetable shortening, margarine, baked products, and processed snack items, should be avoided in the interim.
Get Rid of Highly Processed Items and Refined Sugars
According to a recent research, ultra-processed foods (UPPs) make up about 70% of the average American's diet starting at age 5, which is bad news for body fat[1]. Dr. Fenster asserts that breads and baked products, together with sauces, are the main sources of unwelcome oils and fats in the current Western diet, as opposed to meat and fowl. "UPPs are laden with harmful fats that are frequently combined in a bewildering array and scandalous quantity with additional sugars and salt, making them hyperpalatable and addictive." Additionally, people frequently consume excessive amounts of highly processed, nutrient-poor, prepackaged items like cookies, bagels, chips, and margarine.
The 152 pounds of refined sugar consumed annually by the average American may seriously interfere with blood sugar levels and raise insulin levels, which can have an impact on fat storage. Dr. Fenster claims that refined sugars, a component of highly processed foods, are empty calories. "Reducing calorie intake encourages the body to use its fat reserves, resulting in a decrease in body fat percentage."
Watch Your Drinking
According to Dr. Alexis, high-calorie beverages like soda, wine, and other highly sweetened liquids can make up up to 30% of a person's daily caloric consumption. These beverages frequently include high-fructose corn syrup, which has been related to fatty liver disease and other illnesses in humans.
Drink extra water instead. Because they are too busy, forget, or don't keep track of it, more than half of American people don't drink enough water, according to Friedman. Water consumption is crucial for burning off both stored fat and fat from meals and drink. In fact, study published in Frontiers in Nutrition indicated that drinking more water enhanced lipolysis, or the breakdown of fat, and decreased the creation of new fat.
You need how much water? According to Friedman, the general recommendation is to consume half your body weight in ounces each day. So aim to drink 75 ounces of water every day if you weigh 150 pounds.
Increase the protein
High-quality protein diets can aid in weight loss by encouraging satiation (the sensation of fullness), assisting in maintaining muscle mass while doing so, and boosting diet-induced thermogenesis (the burning of calories from digestion).
Consuming protein can also lessen your cravings for sugar and carbs by reducing the release of the hunger hormone ghrelin. According to one study, eating 25% more protein each day reduced cravings by 60% and decreased the need for late-night snacks by 50%[3]. More protein in your diet may also aid increase metabolism, increasing the amount of calories your body burns during the day.
In order to aid in weight loss, Friedman advises consuming 15% to 25% of your daily calories from high-quality protein sources, depending on your age, sex, and degree of exercise.
Additional Fiber
Compared to sugars, protein, and carbs, fiber makes you feel fuller and takes longer to digest. According to research, those who followed a diet with no extra dietary restrictions and ingested 30 grams of fiber daily lost a considerable amount of weight. Friedman advises eating foods like oats, legumes, fruits, beans, and wheat bran as dietary sources of fiber since they are "in addition to weight reduction, heart-healthy, excellent for gut health, and can lower risk of diabetes and some cancers."
Additionally, studies show that fiber is effective at getting rid of stubborn belly fat, which is crucial because belly fat is associated with a number of extra health problems, such as an increased risk of type 2 diabetes and cardiovascular disease.
According to Dr. Fenster, it typically takes 20 minutes for the average person's digestive system to begin informing their brain that they are full. By taking your time, eating slowly, and savoring each bite, you give your stomach the time it needs to signal your brain when you've eaten enough, which helps prevent unintentional overeating.
Try to eat until you're 80% full before allowing your brain to catch up. If you wait a few minutes before eating, you'll probably wind up eating less and reducing body fat before it builds up.
