The science of weight loss. Scientists confirm 10 ways to lose weight

Anything that happens on Earth, including wars and climate collapse, the topic of fighting overweight is still very important.

Bad news: Although doctors all over the world have raised alarms about the obesity epidemic, they have not yet invented the magic pill that can help people lose weight quickly and safely.

The good news is that science truly believes in weight loss.

Let us try to figure out what these methods are and how realistic they are in the lives of ordinary people.

Forgot BMI

Even if you are not obese, your notorious body mass index (BMI) will be higher than normal.

This is because muscle is heavier than fat tissue. At the same time, adipose tissue has a larger volume. This is why you can lose weight "in centimeters" but see disappointing numbers on the scale.

Bioimpedance analysis (BIA) for diagnosing body composition has more information. This is done through electrical signals, because different types of tissues in our body have different impedances, or resistances.

Special scales can honestly tell you the percentage of fat, and you can start eating at home. However, if you have a pacemaker or other electronic equipment, please contact your doctor.

The diet must be balanced

The diet must be balanced

30% protein (lean meat, fish, eggs, dairy products, tofu, beans) and fat (olive oil, nuts, avocado) and 40% carbohydrates (rice, potatoes, bread, Cereals) separately-this is exactly the following ratio to stick to each meal

This is a suggestion from a doctor in the institute. According to him, this diet can make people lose weight and maintain the results for at least six months.

He does not recommend the popular low-carb diet. Research shows that these diets can impair your digestion.

Eat from a smaller plate

Scientists calculated that replacing large plates with smaller plates can reduce a person’s average daily caloric intake by 527.

It's hard to eat everything on the "not thrown away" plate, so we often overeat.

At the same time, scientists recommend not to take too small printing plates, so as not to run after adding additives.

also hope that the color of the plate will contrast with the plate. For example, it is best to eat rice or pasta from a dark plate.

And research has also shown that under quiet jazz and soft lighting, a person’s eating speed is often less than under classic rock and bright fluorescent lights.

Drinking water

Drink water

About half an hour before eating, you should drink some water. There is no direct need for large amounts of water. You need to drink when you need it, but you can't ignore your thirst. Water does not have any special properties. However, studies have shown that drinking 0. 5 liters of water before each meal can help you lose 44% of your weight more effectively.

First of all, because the body often confuses hunger with thirst.

Secondly, studies have shown that drinking more water will increase energy expenditure at rest, which means that even if you don’t take physical exercise, you will burn more calories.

If the water is also very cold, heat it to consume more heat.

chew slowly

A survey of middle-aged men and women by medical school researchers found that fast fooders tend to gain weight over the years.

It is worth noting that scientists have relied on the changes in the BMI of the above-mentioned subjects since the age of 20 and compared it with the speed of these people's eating habits. However, the correlation is obvious-for men and women.

Sleep well

sleep well

Lack of sleep can make people crave junk food more. This is the legacy of our ancient ancestors.

Lack of sleep will "awaken" our instinct: eat some foods high in fat and calories as soon as possible, because then there is no food at all.

"Our brains are not developing as fast as we chose, " she pointed out.

Freeze=weight loss

The professor explained that

heat generation refers to heating the body by burning calories. In addition, so-called brown or brown fat is activated.

During the experiment, 12 young people spent some time in a room with a temperature of 17. 2 degrees. At the same time, they burned 108 calories more than volunteers in a warm room.

Six weeks later, volunteers from the first group were invited to repeat the experiment. It turns out that in the same cold time, they have consumed 289 calories. In other words, colds increase their potential to burn fat cells.

This does not mean that those who want to lose weight need to live in the refrigerator. But worrying about the low temperature will not help.

Can and should eat fruits

Fruit has been debated for years. But public health researchers finally ended the i era. In a quarter of a century, they observed 125 thousand 27-65-year-olds and concluded that the more people who eat fruits and berries, the slimmer they are.

Foods such as grapes and berries (especially red and purple) are rich in healthy vitamins, minerals and antioxidants, such as flavonoids and resveratrol.

She recommends using fruits and berries instead of high-calorie candies, but don’t be taken away by grapes-they are too sweet.

More exercise does not mean better

More exercise does not mean better

After a certain level of physical exercise, a person enters the "altitude" stage and almost stops burning calories.

In short, do one and a half hours of practice, you will get all the benefits, and the other 2% benefits are not worth spending another two hours of training.

5-15 minutes of moderate exercise is as good as, if not better, an hour in the gym.

If you walk up the stairs, or even just stand there instead of sitting with your phone in your hand, this is also a useful moderate exercise.

How to keep the result

5000 volunteers lost 14-136 kg of body weight and maintained this result for a year or more.

  • 78% of them eat breakfast every day
  • 75% of people weigh at least once a week
  • 62% of people spend less than 10 hours a week watching TV
  • 90% of people exercise moderately for one hour every day

Once again, we noticed a strict single diet, which means that a sharp reduction in calorie intake and the use of small amounts of food will damage the metabolism. Although this type of diet can effectively reduce weight in the short term, weight loss tends to recover. In order to permanently eliminate excess weight, proper nutrition must always be maintained.