Science-Backed Ways to Lose Weight
We live in a world where there are a lot of resources available, especially when it comes to technology. Unfortunately, all of these advancements have reduced the need for movement, causing us to become sedentary. Add to that the poor food choices we make on a daily basis and you have a weight problem… Here are 10 ways to lose weight by using science!
Use science to your advantage
There are millions of people out there who are trying to lose weight, without actually succeeding…
In an effort to come to their rescue, as well as to yours, we have gathered ten of the best ways to lose weight, according to science.
1. Low-Carb Intake
When figuring out the best diet plan, you have to take into account the major food groups, meaning proteins, carbs, and fats.
While there are many diets out there that promise rapid weight loss, this does not necessarily imply they will also provide the desired results. The low-carb intake is considered one of the healthiest and most efficient approaches to losing weight, with the Atkins diet standing at the top of the list.
The beneficial effects of the low-carb intake and particularly of the Atkins diet have been confirmed in a study published in JAMA.
2. Self-Determination Theory
The Self-Determination Theory is a new concept, is based on the idea that weight loss occurs from behavioral changes, with regard to food and eating habits.
Basically, if one manages to successfully internalize the correct behavior, he/she will also manage to lose weight. The theory has been conceptualized with the idea of autonomous regulation in mind, allowing one to maintain the same weight on a long-term basis.
The theory was part of a study published in the Health Education Journal.
Eating a big breakfast is one of the most efficient methods of losing weight and maintaining the same figure for a prolonged period of time.
A balanced breakfast, with healthy choices, also means that you will eat less for the following meals, avoiding foods with high-calorie intake. An extensive breakfast will also mean a reduction in the levels of ghrelin, the hunger hormone.
The beneficial effects of eating a large breakfast have been confirmed through numerous studies, including one published in the Journal of the American College of Nutrition.
4. Low-Density Foods (Fruits & Vegetables)
For a lot of people, the daily diet involves foods that have a high energy density, meaning they provide a lot of calories at once.
According to a study published in the Research in Practice Series, the key to losing weight in an efficient manner might be represented by low-density foods.
These are actually fruits and vegetables, which provide a steady, but low intake of calories. Moreover, by including more low-density foods in your diet, you will also manage to keep your weight under control (weight management).
5. Increased Fiber Intake
Increasing the daily fiber intake might not only help you to lose weight but also to maintain an excellent state of health overall.
It is sufficient to consume 30 grams of fiber per day, in order to begin losing weight. It should also be mentioned that an increased fiber intake guarantees an improved state of health, for both the cardiovascular system and the gastrointestinal tract.
According to a study published in Functional Foods in Health and Disease, increasing the dietary fiber intake is one of the most efficient methods of weight loss & management. You can also resort to the best diet pills, as these are often rich in fiber and other beneficial substances.
6. Reduction of Red Meat Consumption
The consumption of increased quantities of red meat has been associated not only with weight gain but also with a shorter life span, due to cardiovascular changes (life-threatening symptoms present).
According to a study published in Harvard Health, by reducing the daily intake of red meat, you will not only manage to lose weight but, at the same time, you will be able to enjoy a longer and healthier life.
The study also recommended that red meat should be substituted with healthier sources of proteins, such as fish, legumes, and nuts.
7. High-Calcium, High-Dairy Diet
For a long time, we have heard that dairy products are not good, as they are rich in fats.
However, according to the latest research, it seems that the daily consumption of dairy products can actually stimulate the weight loss process. The more dairy products are consumed, the higher the intake of calcium, which will boost the metabolism and encourage the weight loss process.
The beneficial impact of calcium and dairy products, with regard to losing weight, has been confirmed in a study published in Obesity Research.
8. Black Coffee
Coffee is often blamed for the accumulation of excess weight but this is only because it has been turned into a high-calorie beverage, with numerous additions (cream, chocolate syrup, sugar, etc.).
However, if we were to stick to black, coffee, we would actually discover that it can jump-start the metabolism and promote weight loss. Such effects have been confirmed in several studies, including one published in The American Journal of Clinical Nutrition.
9. Pistachio Nuts
Pistachios represent an excellent choice when it comes to healthy snacks, especially since they cannot be consumed with rapidity (slowing down when eating is key to weight loss).
According to the Journal of the American College of Nutrition, the consumption of pistachio nuts can reduce both triglyceride levels and overall body weight.
One of the best ways to lose weight is to increase your daily intake of fish, as this is rich in healthy fatty acids.
The daily consumption of fish can help you return to a healthy figure, moreover, it will eliminate potentially threatening risk factors, such as increased blood pressure.
The beneficial effects of dietary fish have been confirmed in several studies.
In conclusion, obesity is a matter of grave concern, as it can lead to life-threatening complications, such as heart attack and stroke.
Follow the dietary recommendations included in this article, to return to a healthy weight.
You can also consider taking nutritional supplements, such as Phenocal, to support a healthy and efficient weight loss process.