In fact, most weight loss methods are not suitable and unsustainable for everyone. A diet and way of dieting may be good for one person but bad for another’s physical and mental health.
However, Dr. Vuong Bao Thy, Dean of the Faculty of Health Sciences, Kowloon University, said, you can safely achieve a healthy body weight to boost your overall health thanks to 3 ways to lose weight: fat based on the scientific evidence below.
1. Eat foods rich in fiber
Fiber is mainly a plant source that is difficult to digest. Eating more fiber can help with weight loss. However, the type of fiber matters. It seems that most soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “lays down” in your intestines.
This gel can significantly slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced cravings.
Results of studies show that supplementing with 14 grams of fiber per day is associated with a 10% reduction in calories and weight loss of about 4.5 pounds (2 kg) over 4 months. Another 5-year study reported that eating 10 grams of soluble fiber per day was associated with a 3.7% reduction in visceral fat in the abdominal cavity. This implies that soluble fiber may be particularly effective at reducing the deeper fat that surrounds your abdominal organs.
The best way to get more fiber is to eat more plant foods, including vegetables and fruits. Legumes are also a good source, as are some grains, such as whole-grain oats. You can also try a fiber supplement like glucomannan. It is one of the most viscous types of fiber, and studies show it can help with weight loss.
2. Exercise regularly
Exercise is one of the best things you can do to increase your chances of living a long, healthy life and avoiding disease. Helping to lose belly fat is one of the great health benefits of exercise. This doesn’t mean abs, as point reduction – fat loss in one spot – is impossible.
According to the results of the study, 6 weeks of abdominal training alone had no measurable effect on waist circumference or abdominal fat.
Weight training and cardio can reduce body fat. Aerobic exercise — like walking, running, and swimming — can significantly help reduce visceral fat. Other research results show that exercise completely prevents people from regaining visceral fat after weight loss, implying that exercise is particularly important during weight maintenance. Exercise can also help reduce inflammation, lower blood sugar, and improve other metabolic problems.
3. Track your food intake
Most people know that what you eat is important, but many do not know specifically what they are eating. A person may think they are following a high-protein or low-carb diet, but without tracking, it is easy to overestimate or underestimate food intake.
Tracking your food intake doesn’t mean you need to weigh everything you eat. If you want to lose weight by changing your diet, tracking your intake occasionally for several days in a row can help you identify the most important areas to change.
Planning ahead can help you achieve specific goals, such as increasing your protein intake by 25%-30% of calories or cutting back on added sugars.
Most people can reduce belly fat by making important lifestyle changes, such as adopting a healthy diet with protein, vegetables and fruits, legumes, and regular exercise. often.
If you have any health conditions or a history of eating disorders, it is important to consult with your doctor before making major changes to your eating habits or activity level. . Your doctor/nutritionist can also help you make sure you’re meeting all of your nutritional needs in your diet plan.