5 Ways to Lose Weight Fast According to Science Page all

KOMPAS.com – There are many supplements and diet methods that claim to lose weight fast, but most have no scientific evidence.

Nevertheless, there are some how to lose weight backed by science.

These methods include exercising, controlling calories, intermittent fasting, to reducing the amount of carbohydrates in the diet.

Reported from Medical News Today, the following are 5 how to lose weight fast according to science:

1. Eat carefully

Mindful eating is a practice in which a person focuses while they are eating.

Read also: 5 Snacks to Help Lose Weight

This practice allows a person to enjoy the food they eat while maintaining a healthy weight.

Since most people lead busy lives, they tend to eat quickly on the go, at their desks, or while watching TV.

As a result, many people are not aware of the food they are eating.

This technique includes eating a nutritionally balanced diet that will fill you up for hours.

2. Eat protein for breakfast

Protein can regulate appetite hormones to help maintain a feeling of fullness.

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Research in young adults shows that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, quinoa porridge, sardines, and chia seed pudding.

3. Reduce sugar and refined carbohydrates

Foods that are high in added sugar have a definite relationship with obesity.

Meanwhile, refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients, such as white rice, bread, and pasta.

These refined carbohydrates are digested quickly and converted into glucose quickly.

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Excess glucose enters the blood and triggers the hormone insulin, which increases fat storage in adipose tissue thereby contributing to weight gain.

If possible, processed foods and sugary foods should be replaced with healthier options.

4. Eat lots of fiber

Dietary fiber describes plant carbohydrates that are impossible to digest in the small intestine, unlike sugars and starches.

Consuming lots of fiber in the diet can increase satiety, potentially leading to weight loss.

Fiber-rich foods include whole-grain breakfast cereals, whole-wheat pasta, whole-grain breads, oats, barley, fruit, vegetables, beans, nuts, and whole grains.

Read also: 3 Reasons Eggs Can Help You Lose Weight

5. Sleep well

Numerous studies have shown that sleeping less than 5-6 hours per night is associated with increased body weight.

Research says that insufficient or poor-quality sleep slows down the body’s process of converting calories into energy, called metabolism.

When metabolism is less effective, the body can store unused energy as fat.

In addition, lack of sleep can increase the production of insulin and cortisol, which also promote fat storage.

The duration of a person’s sleep can also affect the regulation of appetite-regulating hormones leptin and ghrelin.

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