Weight gain can result from many factors, including pregnancy, genetics, and a high-calorie intake. There are many health conditions associated with being overweight, not to mention the psychological effects of a decline in one’s self-esteem. You may have tried to shed off the weight but you keep hitting the wall. Well, here are some of the best science-based ways you can try to lose weight drastically.
Consume healthy fats
Just because you are trying to lose weight doesn’t mean you need to fear fats. There are healthy fats found in fish, avocadoes, nuts and olive oil help you feel satiated longer so that you eat less throughout the day. They also help send a message to your brain to stop eating when you feel full.
Eat lots of fibre
The small intestine cannot digest the dietary fibre in the form of plant-based carbohydrates. This fibre is then passed into the large intestine and finally into the rectum. Therefore, when you consume lots of fibre in your diet, you feel full for longer and won’t have to eat as much during the day. Ensure you consume high-fibre foods such as fruits and vegetables, beans, peas, nuts and seeds. You should also include whole-grain bread, whole-grain breakfast cereals and oats in your diet.
Use stress management techniques
The body will naturally respond to stress by releasing adrenaline and cortisol, which lead to reduced appetite. However, when you are under constant stress for longer periods, cortisol remains in your bloodstream, causing an increase in your appetite in a bid to cope with the stress.
Cortisol signals the body to obtain much-needed fuel from carbohydrates in the diet. Insulin transports sugar from these carbs from the blood to the muscles and the brain. If you don’t end up using this sugar during a fight-or-flight response, it is converted to fat and stored under the skin. Find ways to manage your stress by doing meditation, yoga or practising breathing exercises.
Try intermittent fasting
As the name suggests, intermittent fasting is a pattern of eating whereby you refrain from eating for longer periods throughout the day. You will only have a short window to eat, and you should not break the fast until the stated time has elapsed. There are several methods to perform intermittent fastings, such as the 16/8 method, alternate day fasting and the 5:2 diet. Intermittent fasting has been very successful and has drastically helped overweight individuals lose weight. For this method to work, you need to avoid overeating during non-fasting days.
Take natural supplements
You may have tried exercising and fasting, but nothing seems to be working for you. Weight loss is not an easy journey and very many people struggle to lose the extra pounds. Well, one of the proven ways to lose weight drastically is to take certified supplements for weight loss and muscle gain. Not only do these supplements help you shed some pounds, but they also eliminate harmful bacteria from your gut. Ensure you consume high-quality supplements from reputable vendors.
Eat proteins for breakfast
Proteins are known to make one feel full for longer periods. Proteins also decrease ghrelin, the hunger hormone and increase peptide YY, GLP-1 and cholecystokinin, making you feel satiated. Research has revealed the satiation that comes from eating a protein-rich breakfast can last for several hours. The longer you feel satiated, the less you need to eat throughout the day, leading to weight loss. Substitute the carbs in the morning for healthier options such as eggs, bacon, porridge or chia seed pudding.
Increase the good bacteria in your gut
There are around 37 trillion bacteria in the human gut, among other microorganisms that play a crucial role in the human digestive system. Some of these bacteria can increase the amount of energy you harvest from your food, leading to increased fat deposition under the skin and consequent weight gain. There are several foods you can consume to increase the number of good bacteria in the stomach. Fermented foods inhibit the growth of harmful bacteria while increasing the number of good bacteria in your gut. You could also consume prebiotic foods such as onion, garlic and asparagus, which stimulate the activity of bacteria that are responsible for controlling weight.
Track your diet and eat mindfully
An effective way to lose weight drastically is to watch what you eat. It is easy to eat anytime you feel puckish and you might not know when the weight starts to creep up on you. Track your diet using a journal and make sure you write down everything you have eaten throughout the day. You should also start eating mindfully and take your time to enjoy your meals. Keep away from any distractions and ensure you keep your phone away while you eat. Sit in an upright posture at the table during meal times and chew your food slowly. Well, mindful eating prevents you from overindulging in food and gaining more pounds.
Get adequate sleep
Sleeping for less than the recommended eight hours slows down your metabolism, which is the process in which your body converts calories into energy. Slow metabolism causes the body to store unused energy as fat under the skin, leading to weight gain. Poor sleep has also been linked with the production of hormones such as cortisol and insulin, which promote fat storage. Getting adequate sleep will help you develop a high metabolism, which means your body will be able to convert more calories into energy. Try sleeping half an hour earlier than you normally would and keep your phone away.
Cut back on refined carbs and sugars
These days, a huge percentage of our diet consists of processed foods which are high in refined carbs and added sugars. Refined carbohydrates will tend to lose healthy fibres and nutrients. They are easily digested by the body and are rapidly converted to glucose. Excess glucose is absorbed into the bloodstream and stimulates the production of insulin, which promotes fat storage under the skin. Consuming too many sugars has been closely linked with conditions such as obesity and diabetes. To lose weight drastically, steer clear of excess sugars and refined carbs.
We hope this article has provided some helpful tips to help you get back in shape. Try these tips out and find out which trick might work best for you. If you still can’t get back to the right shape, then it might be time to seek help from a dietician and a qualified medical practitioner.