When it comes to weight loss, most people strive for quick and impressive results, which is why they engage in fad diets. However, as pointed out by fitness reporter Rachel Hosie, drastic weight loss isn’t healthy or sustainable. These quick fixes often sacrifice health and enjoyment, setting people up for a rebound in the long term. Instead, people should approach weight loss with consistent habits, even by starting with slight modifications to their lifestyle.
Science has actively supported these smaller changes. From the types of food we eat to lifestyle habits, research shows that the proper mindset for building good habits around moderation is the key to success. In this article, we visit four science-backed ways you can lose weight.
Eat More Protein and Fiber
Incorporating protein and fiber into your diet can speed up weight loss. While protein is well-known for building muscle and reducing your appetite, it is less commonly known that a high-protein diet can boost the metabolism. Studies have shown that this diet can increase energy expenditure by up to 80 calories per day. On the other hand, foods like quinoa, oats, and whole grain bread are high in fiber, helping you boost digestion, control blood sugar, and keep you satiated for longer. By consuming fiber and protein-rich foods, you can reduce your food cravings and intake, leading to weight loss.
Embrace Healthy Fat
Most people associate fatty food with weight gain, which is why many actively avoid eating them. While it’s important to limit saturated fat when possible, nutrition-oriented weight loss programs highlight how food goes beyond calories, and it’s essential to factor in more food label data. Rather than deprive yourself of your favorites, look at food as nutritious and less nutritious— with nutrition-rich options helping you reach your goals faster, as well as supporting your overall health. You can find monosaturated and polyunsaturated fats in nuts, fish, olive oil, and soymilk. These can raise good HDL cholesterol, helping you feel more satiated after a meal, minimizing hunger, and promoting weight loss.
Get 7-8 Hours of Sleep
Sleep is often an underestimated factor in weight loss. Research on sleep deprivation found that poor-quality sleep leads to negative changes in the hormones that promote satiety and hunger. This imbalance has led to people excessively snacking, mainly on foods high in fat and carbohydrates, which leads to weight gain. Aside from weight loss, sleep also impacts the brain, highlighting the importance of sleep for a person’s overall health. This is why experts recommend taking seven to eight hours of sleep each night. To help you sleep faster, stop using your cell phone for at least 30 minutes before bedtime for the best recovery.
Engage in Cardio and Strengthening Exercise
Exercise should always be part of a weight loss routine, but the type of exercise also matters. Many assume that cardio exercises, such as jogging, cycling, and swimming, are the best way to lose weight, yet studies have found that resistance training also plays a significant part in driving fat loss. Weight lifting can build muscle, increasing metabolic rate and calories burned. This enables your body to engage in a “slow burn” beyond your exercise time, supporting your caloric deficit. For maximized outcomes, health experts recommend using a mix of the two to boost not just weight loss but also cardiovascular health.
Rather than relying on quick fixes, it’s essential to care for your body and ensure you build consistent habits to drive weight loss. By following these scientifically proven methods, you can lose weight and keep it off for the long term. Copyright
