Over the years, you’ve probably heard your fair share of some odd & old advice to reduce your body weight. whether it suggests you drink plenty of water, juice, or replace your meals with weight loss “cookies.” And Mostly, those tips are suggested by people who do not have any experience of health practice or nutrition.
On the one hand, there are a lot of advice for weight loss that misguides the person and it should be avoided, While on the other hand, there are a lot of suggestions for safely reduce weight that are legitimate, research-proven, and approved by the health & nutrition experts.
However, Scientific research suggests some planned solutions for your weight loss problems that include the following:
1. Intermittent fasting
Intermittent fasting (IF) is a systematic eating manner that lets you have regular short-term fasts and consume meals within a shorter time period during the day.
After several research and trusted surveys, it is observed that short-term intermittent fasting leads to non-surgical weight loss in overweight personalities if the same is continued for a period of 24 weeks or for a longer period.
According to the doctors weight loss clinics, the conventional methods for intermittent fasting include the following attributes:
- Alternate day fasting (ADF): Alternate-day fasting, as the name suggests, means to have a fast every alternate day and eat normally on non-fasting days.
- Fast for 2 days in a week: Fasting for 2 days in 7 days, this simple method keeps your body stamina maintained but reduces your body weight.
- Fast for 16 hours in 24 hours: Eating in a restricted period of time in a day lets you consume fewer calories and lose weight. So, in order to reduce your body weight naturally, it is advised to you to fast for 16 hours in a time frame of 24 hours every day.
Moreover, It is a best practice to adopt a healthy eating plan to avoid over-eating.
2. Track your bite & exercise
It is always the best method to reduce your weight by tracking your bite by writing every time you have your meal or snacks. It basically means that You bite it, You write it!
Do your physical exercise regularly because it not only keeps your body fit & healthy but also helps you in concentration and mental peace.
3. Eat Protein, Fat, and Vegetables
In order to preserve your health and muscle mass while reducing your body weight, you should consume rich Protein in your customized plans.
Sources for healthy protein:
- meat: beef, chicken, pork, and lamb
- fish and seafood: salmon, trout, and shrimp
- eggs: whole eggs with the yolk
- plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
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