Things evolve rapidly: weight loss too! Did you know that there are several new popular methods right now that you could try, and that research has made great strides? Many people aspire to lose weight. However, there are methods that work, methods that don’t work, and methods that work temporarily. Luckily there are combinations of regular exercise, a healthy diet and wise supplementation that are popular in 2020 because they are evidence-based and actually work. Off course if you’re looking for a rapid weight loss solution, it is good to consider all options and the latest research.
Here are some of the latest methods that can be used together burn fat, reduce calorie intake and improve metabolism – and some solid academic research on the topic:
1. Diet
When it comes to diet, the idea is to reduce calorie intake, to improve metabolism and health and actually lose weight. The following combination is popular.
Reduce calorie intake
People have wizened up to the danger of high-calorie intake. They are reducing or avoiding the intake of sugar, sodas, refined carbohydrates such as baked products, pasta and potatoes, and processed foods that contain high-fructose corn syrup such as breakfast cereals.
Eat healthy
People who want to effectively lose weight are eating more fruits, vegetables and small amounts of complex carbohydrates. These foods contain all the nutrients that a human being needs for health, fiber which gives the feeling of being full for a longer period, and enough calories needed for energy. For example, instead of eating breakfast cereals, people are having fruit salad or juices and smoothies that contain vegetables and fruits.
Eating these foods daily ensures effective weight loss, sustained weight loss and improved health.
Protein foods
For breakfast, some people are eating high-protein foods like eggs or legumes so that they feel full all morning without too many calories while getting the required energy.
Coffee or green tea
Drinking coffee or green tea is popular because these beverages are effective fat burners. Studies have found that caffeine can boost metabolism by between 3% and 11% for 3 hours and increase fat burning by between 10% and 29%. Green tea contains less caffeine than coffee but the antioxidants called catechins work synergistically with caffeine to burn fat.
Healthy snacks
Eating healthy snacks such as nuts, whole fruits, hard-boiled eggs, yogurt and baby carrots is popular too. It prevents eating high-calorie snacks during the mid-afternoon hunger.
Eating less
Controlling the quantity of food eaten at each meal is quite popular. This may be in the form of using a smaller plate or keeping a food diary or counting calories. It helps people to stay aware of what they are eating and what their goals are and they end up eating less and losing weight.
2. Intermittent fasting
Intermittent fasting is also popular. It involves eating early supper and having no food for up to 16 hours, meaning no food till lunch time. Another way is to eat nothing for one or two days per week and eating three meals the rest of the week. Intermittent fasting is effective because it forces the body to burn fat for fuel during the fasting period. One review of several studies found it to be effective for weight loss.
3. Supplementation
The following supplements are popular for weight loss because they have been found to be effective.
Glucomannan
Glucomannan is a viscous fiber that absorbs water and sits in the gut longer, making people feel full and therefore eating less calories. Several studies have confirmed its effectiveness for weight loss.
Probiotics
Probiotics play a major role in maintaining the health of the digestive tract and promoting digestion. Now probiotics containing Lactobacillus have been found to help people to lose weight.
Fat burners
Good quality fat burners help people to burn unwanted fat and achieve their target body composition goals. When coupled with exercise and a healthy diet, these products are quite effective.
Diet pills
Diet pills, if one can find good quality ones, help to curb appetite, reduce absorption of fats and burn more fat. Some even improve the mood and promote metabolism.
4. Exercise
Weight loss is about burning more calories than taking them in and exercise is one sure way of burning calories.
Aerobics
Aerobic exercise (cardio) which includes walking, jogging, running, cycling and swimming, is a great and popular way to burn calories because it forces the body to work. It is particularly great for losing belly fat which accumulates around organs and causes metabolic disease.
Weight lifting
Lifting weights is becoming more and more popular as people realize that dieting slows down metabolism and leads to muscle loss. Lifting weights keeps helps people to build more muscle while it keeps metabolism high.
It’s a holistic approach
People are finding that no one method works well alone but that a holistic approach with most of the methods above works well.
Article produced by Healthynewage.com online health magazine.
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