Weight loss has become an important topic in the present world. People around the world want to lose weight to avoid any kind of health issues due to obesity. Another good reason to lose fat is someone can look slim and good and also can increase their lifespan. There are never-ending diet plans and, health supplements claiming to reduce weight but most of them lack proper scientific evidence. However, there are some natural yet scientific weight management strategies that people can use without a strict diet plan, strict exercise, or any costly weight losing products. These strategies are mentioned below-
Intermittent Fasting:
Nowadays Intermittent Fasting is trending worldwide. It is generally an eating pattern that consists of consuming short-term meals regularly within a fixed short period in a day. This short-term IF strategy is proven to give a good result on overweight people. The most common yet effective Intermittent Fasting techniques are ADF (Alternate Day Fasting), the 5:2 Diet Plan, and the 16/8 technique. ADF method only needs 20-30% of body energy on alternative fasting days (Kalam et al. 2019).
Source: https://greatist.com/health/alternate-day-fasting#what-is-adf
5:2 diet plan is about fasting on any 2 out of 7 days in a week in which an individual can eat up to only 500-600 calories.
Source: https://www.lifehack.org/articles/lifestyle/intermittent-fasting-the-ultimate-weight-loss-hack.html
On the other hand, in the 16/8 technique, an individual can eat only from 12:00 P.M to 8:00 P.M a day.
Source: https://www.lifehack.org/articles/lifestyle/intermittent-fasting-the-ultimate-weight-loss-hack.html
However, these techniques can work only when an individual is willing to eat only healthy foods and avoids overeating.
Weight Loss Supplements:
There are different brands selling good weight loss supplements. Some of them are plant-based and really good to consume. Even some products have good customer reviews also.
Figure 4: Some High Rated Dietary Supplements
Including protein for brunch:
Containing protein in breakfast can regulate appetite and people can feel full for a long time. It mostly reduces “Ghrelin” the hunger hormone and stimulates satiety hormones like Cholecystokinin and, GLP-1 (Wu et al.2018).
Figure 5: Veg Source of Protein
Generally, young adults consume this kind of high-protein breakfast. People can have seed and nut butter, oats, eggs, chia seed, sardines, and quinoa porridge for their high-protein breakfast.
Tracking Own Exercise and Diet:
An individual does not need any strict or intense diet plan and exercise to lose weight. He or she just needs to follow up on their eating and drinking habits and simple exercise routine regularly. The effective way to do that is to maintain a journal or tracker on daily basis about the food they are consuming and daily exercising period.
Figure 6: Best Fitness and Health Tracking Apps of 2020
Research shows that in 2017, the number of people downloading health tracker apps was crossed over 3.7 billion (Li et al.2020). These apps are a positive combination of monitoring exercise and food habits. Even a simple app like ‘Pedometer’ can be an effective tool for weight management.
Mindful Food Intake:
This method is all about minding time, place, and process of food intake. This practice helps individuals to maintain healthy eating habits. People are becoming busier nowadays and tend to eat fast on the run. Sometimes it is observed that people are eating in their car, office desks while working, or in bed while watching TV. However, mindful eating allows people to avoid this kind of lifestyle. It includes slow eating, making the choice of food carefully, avoiding any kind of distractions in time of eating and, eating in a proper way like sitting down on a table.
Managing Gut Bacteria
The human gut consists of about 37 trillion bacteria and different microorganisms (Blachier et al.2019). Some foods help in maximizing good bacteria in the human body like a wide variety of plants. One should include 75% plant-based foods more in a regular meal. Fermented foods also help in boosting good bacteria and reduce the growth rate of bad bacteria in the human body.
Figure 7: Foods Rich in Prebiotics and Prebiotic Killers
Kimchi, sauerkraut, yogurt, miso, kefir, tempeh all contain probiotics that increase the number of good bacteria in our body. Even, prebiotic foods like green veggies, garlic, onion, avocado, banana, leeks, asparagus also help in boosting good bacteria in the human body which results in weight loss.
Say No to Carbohydrates and Sugar:
Sugar is one of the main causes of obesity even it is consumed in beverages as well as carbohydrates. Nowadays, people are having packaged refined carbohydrates like pasta, bread, and rice that no longer have any nutritional value. These processed foods are the source of daily rising glucose levels in our body because these stimulated insulin hormones. These food items are the main cause of fat in adipose tissue which results in gaining weight.
Figure 8: 10 Foods with High Carbohydrates
One can have whole grain rice, nuts, fruits, healthy seeds, healthy smoothies, herbal tea, and fruit-infused water rather than consuming processed and refined foods. This also includes plenty of fiber in the diet (mostly plant-based carbohydrates) whole grain cereals, fruit, vegetables and so more.
A good amount of sleep:
An average human body needs at least 8hrs of sleep in a day. Research shows that lack of sleep often causes weight gain. N today’s world, most people are like night owls which results in poor quality and insufficient sleep.
Figure 9: Metabolism Burden due to Lack of Sleep
It slows down the process of metabolism. Poor metabolism is the source of unused energy which generally converts into body fat. Lacks of sleep also have a great impact on human appetite hormones such as ‘Ghrelin’ and ‘Leptin’. It matters how long a person sleeps and taking good care of their body.
Maintaining Stress, Depression, and Anxiety:
Stress activates cortisol and adrenaline hormones which reduce the appetite. Therefore, people who are dealing with constant depression, stress, and anxiety increase their appetite and provoke overeating. Most of the time, these hormones encourage people to eat more carbohydrates which transform into sugar.
Figure 9: Poor Eating Habits due to Stress
Furthermore, without proper exercise, this sugar transforms into fat. People nowadays are joining different stress management programs which are important for stress reduction in BMI (Body Mass Index) of obese or overweight adolescents and children (Ahanger et al. 2018).
Besides these useful methods, there are some other vital methods which can help in reducing body weight without strict diet or exercise. People also can use meditation or yoga which is highly recommended by doctors for their mental and physical health. Even, Tai Chi also can help effectively. Some people are learning breathing and relaxation exercises also. Playing outdoor games with family and friends and small regular activities like gardening can also boost good hormones in our body which can help in weight loss and gaining a piece of mind.
Reference List:
Ahanger, M.A., Gul, F., Ahmad, P. and Akram, N.A., 2018. Environmental stresses and metabolomics—Deciphering the role of stress-responsive metabolites. Plant metabolites and regulation under environmental stress, pp.53-67.
Blachier, F., Beaumont, M., Portune, K.J., Steuer, N., Lan, A., Audebert, M., Khodorova, N., Andriamihaja, M., Airinei, G., Benamouzig, R. and Davila, A.M., 2019. High-protein diets for weight management: Interactions with the intestinal microbiota and consequences for gut health. A position paper by my new gut study group. Clinical Nutrition, 38(3), pp.1012-1022.
Kalam, F., Gabel, K., Cienfuegos, S., Wiseman, E., Ezpeleta, M., Steward, M., Pavlou, V. and Varady, K.A., 2019. Alternate day fasting combined with a low‐carbohydrate diet for weight loss, weight maintenance, and metabolic disease risk reduction. Obesity Science & Practice, 5(6), pp.531-539.
Li, C., Lee, C.W., Huang, T.C. and Lai, W.S., 2020. Perspectives of platform operators, content producers, and information receivers toward health and fitness apps. Information, 11(10), p.481.
Wu, S., Lan su, Wang, S., Xu, L., Xiao, F. and Huang, W., 2018. GW29-e1462 left bundle brunch pacing in a pacemaker induced cardiomyopathy patient with intra-nodal, infra-hisian, and intra-ventricular conduction disease. Journal of the American College of Cardiology, 72(16S), pp.C139-C140.
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