On the internet, it is possible to find different fantastic diets, supplements, e-books with recipes, and many other things. Many of them really work and deliver a good result for people. Today you will discover how to lose weight quickly according to science.
Intermittent fasting helps to lose weight
To lose weight quickly, try intermittent fasting.
Intermittent fasting is a famous eating pattern that involves regular short fasts and eating meals. In fact, studies have already shown that by carrying out this system for 24 weeks it is possible to reduce weight. There are three interesting methods:
Alternate Fasting: in this case you should fast for alternate days, eating normally on non-fasting days. But, you should only consume between 25% and 30% of your normal consumption.
Diet 5: every 7 days, 2 should be fasting. When fasting, consume 500 to 600 calories.
Method 16/8: You will fast for 16 hours and only eat for 8 hours a day. Thus, most people prefer to adopt the window between 12:00 and 20:00.
On days when you are not fasting it is important not to overeat, as this is detrimental to your planning.
Diet and Exercise
To lose weight you need to be aware of everything you eat and drink every day. Then try to record all items in a journal so that you can make adjustments.
Among the most popular apps are those that talk about diet, physical activity and aimed at weight loss. A recent study indicated that physical activity consistently helps with weight loss. As well as a review study found the relationship between weight loss, good nutrition and exercise.
To lose weight, eat protein for breakfast
Proteins are interesting for regulating our appetite, making people feel full beforehand. Thus, this is due to the presence of the hunger hormone, ghrelin, and the increase in the YY peptide, GLP-1 and cholecystokinin, a satiety hormone.
It is well known that a protein-enhanced breakfast can make a person spend hours not wanting to eat. So, try adding eggs, oats, nut butters and quinoa seeds to your morning menu.
A Good Sleep
Several studies have shown that people who sleep less than 5 or 6 hours a day are more prone to obesity. Thus, it is suggested that the process of converting calories into energy is reduced in these cases. Lack of sleep can also increase insulin and cortisol production, which increase fat storage.
Reduce stress levels
Stress releases hormones such as adrenaline and cortisol, which help reduce appetite. However, cortisol can stay in the bloodstream for longer, causing your appetite to grow.
Meanwhile, insulin transports carbohydrate sugar from the blood to the muscles and brain. When the body does not use this sugar, it is stored as fat.
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