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Scientists find 3 ‘effective’ strategies that could help you lose weight faster
Losing weight isnt impossible, but its only achievable when you follow a certain lifestyle, diet, exercise, sleep, and more – a new study suggests doing three things that can help you shed pounds faster.
Although healthy weight is crucial for overall well-being, unintentional weight loss could be an indicator of underlying health issues. But for an average healthy individual, getting into shape is more effective when their diet and eating habits are closely monitored.
3 ‘most effective’ weight loss strategies
Exercising has numerous health benefits. It helps you stay fit, strengthens muscles, and bones, and boosts your mental health.
When it comes to losing weight, however, diet appears to play a major role, as the study by Bond University in Australia identifies three strategies surrounding your eating habits.
Upon analyzing 29 clinical trials including 2,485, the researchers found that people who focused on when to eat rather than what to eat saw positive weight loss results.
Surrounding the eating habits of the participants, three “most effective” strategies were highlighted – time-restricted or intermittent fasting, eating fewer meals throughout the day, and eating earlier in the day.
For the unversed, intermittent fasting is when you eat within a specific time window, preferably 12-16 hours, and starve yourself for the rest of the time.
The study states: “Greater weight loss was achieved with time-restricted eating, lower meal frequency, and earlier caloric distribution in the day.”
Furthermore, eating too close to bedtime can adversely affect your health. As the body isn’t as efficient at regulating certain metabolic processes at night, health experts recommend finishing your last meal by 7 pm, considering you go to bed around 10 pm.
Benefits of intermittent fasting
Intermittent fasting, which follows two of the strategies highlighted by the recent study – time-restricted eating and consuming calories during the day – is most effective when you fast at least 12 hours.
After 12 hours of fasting the body enters the fasting window when it starts to burn fat to make a ketone owing to lower sugar glucose in the blood.
While intermittent fasting isn’t advisable for people with health issues or a history of eating disorders, researchers swear by its benefits when practiced by healthy individuals trying to lose weight.
In fact, Researchers at the University of Illinois Chicago dispel common myths that question the safety and effectiveness of intermittent fasting.
They argue that the method doesn’t lead to a poor diet, doesn’t cause eating disorders, won’t result in loss of lean muscle mass, or affect your sex drive.
However, it’s highly advisable to consult your doctor before following any weight loss strategy.
