Fad diets, supplements and countless weight loss programs promise lightning-fast weight loss. Fast and unsustainable weight loss also increases the risks of regaining weight. At the same time, strict dieting may also result in many negative health outcomes, including unhealthy changes in body composition, hormonal changes, irregular menstrual cycle, nutrient deficiencies, and the list goes on.
However, some scientifically proven strategies can ensure you achieve long-term weight loss and sustain a healthy weight in the long perspective (of course, with some extra effort!)
In this article, we will look at five effective methods that should help you on your way to achieving a healthy weight and better overall health!
Try protein foods for breakfast!
We usually prefer carb-loaded breakfasts because it promotes better satiety and gives us enough energy to not feel hungry until lunchtime!
But if you're on your way to losing weight, try to start your day with protein-filled breakfasts! Why? Protein can regulate appetite hormones. It helps decrease the hunger hormone called ghrelin and contribute to the increase of the satiety hormone.
Eggs, oats, turkey, nut and seed oils, quinoa porridge, and chia seed pudding are good options for a high protein breakfast.
Increase intake of fiber-rich foods!
Dietary fiber is a plant-based carbohydrate that our body can't digest. Including plenty of fiber in your diet can promote the feeling of fullness, which will help you to avoid overeating and potentially will promote moderate weight loss.
Consider these foods: whole-grain breakfast cereals, whole grain pasta, whole grain bread, oats, barley and rye, fruits and vegetables, peas, beans and legumes, nuts and seeds.
Balance your gut microbiome.
Our intestines are home to a huge number of different microorganisms estimated at 39 trillion microbial cells, including bacteria, viruses and fungi that live on and in us. One of the latest discoveries has confirmed the role of gut bacteria in weight regulation. Certain types of bacteria can indirectly affect weight gain by increasing inflammation and the amount of energy a person gets from food, which leads to fat storage and weight gain.
Certain foods can increase the number of good specific fat-burning bacteria in your gut and encourage gradual weight loss:
Fermented foods: enhance the function of good bacteria by inhibiting the growth of harmful ones. Sauerkraut, kefir, pickles, yoghurt, kimchi, and miso contain great amounts of probiotics, which help increase the number of beneficial bacteria. Some studies have shown that kefir consumption can promote weight loss in overweight women.
Prebiotic foods: stimulate the growth and activity of some beneficial bacteria that help control weight. Prebiotic fiber is found in many fruits and vegetables, especially chicory root, apples, artichoke, onions, garlic, leeks, banana, and asparagus.
Try to eat mindfully.
Mindful eating is a practice where people pay attention to how and where they eat. This practise can enable people to enjoy their food and maintain a healthy weight.
Mindful eating methods include:
Eat-in the right place: Eat your meal only at the table and aim to avoid distractions while eating, such as TV, laptops, or phones.
Don't rush: Take the time to chew your food thoroughly and enjoy it. This method helps you lose weight as your brain recognizes signals that you are full, which can help prevent overeating.
Deliberate food choices: Choose only nutrient-dense foods that will keep you satiated for hours.
Don't ban your favourite foods!
Banning your favourite foods will only increase your cravings for them. You can enjoy occasional treats you like because weight loss it's not only about the strict regime and frames but also about the pleasure and enjoyment of making the small lifestyle changes. Just remember to stay within your daily calorie allowance.
Enjoy your workouts!
You don't need hard and sweaty workouts to reap the benefits of physical activity to promote faster weight loss. Low-intensity activity sessions can help you burn more calories and what is more important is to let you enjoy the process without sacrificing yourself.
Light daily physical activity will help create life-long habits that can lead to significant weight loss and weight management. Even daily 10 to 15 minutes of light-intensity exercises, like squats, walking, stretching, or dancing will make a difference!
Remember, the point is just to get moving and establish a daily routine that will eventually become a lifelong habit!