WHO TO LOSS WEIGHT?

Methods of weight that scientific research supports include the following:

1: Trying intermittent fasting:

Intermittent fasting is a pattern of eating that involves regular short term fasts and consuming meals within a short time period during the day.

Several studies have indicated that short term intermittent fasting which is up to 24 weeks in duration leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

. Alternate day fasting:Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25-30 percent of the body's energy needs on fasting days.

. The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500-600 calories.

. The 16/8 method : Fast for 16 hours and eat only during an 8 hour window. For most people,the 8 hour window would be around noon to 8 pm. 

2: Tracking your diet and exercise:

If someone wants to lose weight,they should be aware of everything that they eat and drink each day . The most effective way to do this is to log every item that they consume,in either a journal or an online food tracker.

Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year . Of these,apps for diet. Physical activity and weight loss were among the most popular. This is not without reason,as tracking physical activity and weight loss progress on the go can be an effective  way of managing weight.

One study found that consistent tracking of physical activity helped with weight loss. Meanwhile a review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise . Even a device as simple as a pedometer can be a useful weigh loss tool.

4: Eating protein for breakfast:

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY,GLP-1 and cholecystokinin.

Researcher in young adults gas also demonstrated that the hormonal effects of eating a high protein breakfast can last for several hours .

Good choices for a high protein breakfast includes egg,oats,but and seed butters ,quinoa porridge , sardines and chia seed pudding.

5: Eating plenty of Fibre:

Dietary fibre describe plant based carbohydrates that it is not possible to digest in the small intestine,unlike sugar and starch including plenty of fibre in the diet can increase the feeling of fullness , potentially leading to weigh loss.

Fibre-rich foods include: 

.Whole grain breakfast cereals,whole wheat pasta,whole grain bread,barley and rye

. Fruit and vegetables

.Peas,beans and pulses

.Nuts and seeds