While there are countless diets, supplements, and alternative plans out there that claim to guarantee rapid weight loss, most of them lack any scientific evidence. However, there are some strategies backed by science that have an impact on weight loss.
These strategies include exercise, calorie tracking, intermittent fasting, and reducing the number of carbohydrates in the diet.
In this article, we look at nine effective ways to lose weight. Science-backed ways to lose weight
1. Try intermittent fasting
Intermittent fasting (IF) is an eating pattern that involves regular, short-term fasting and eating meals over a shorter period of time during the day. Several studies have indicated that short-term intermittent fasting, up to 24 weeks, leads to weight loss in overweight individuals.
The most common intermittent fasting methods include:
Alternate day fasting (ADF): Fasting only two days a week and eating normally on non-fasting days. The modified version involves eating only 25-30 percent of the body’s energy needs on fasting days.
Diet 5:2: Fast 2 out of every 7 days. On fasting days, eat 500-600 calories.
The 16/8 method: Fast for 16 hours and eat for only 8 hours. For most people, the 8-hour window is from noon to 8 p.m. A study using this method found that eating over a limited period resulted in participants consuming fewer calories and losing weight.
It is best to follow a healthy eating pattern on non-fasting days and avoid overeating.
2. Track your diet and exercise
If a person wants to lose weight, he must be aware of everything he eats and drinks every day. The most effective way to do this is to record every ingredient they consume, either in a journal or in an online food tracker.