Do you want to know the science behind fat loss and what works? Losing weight and keeping it off is hard. There are so many fad diets and quick-fix solutions out there that it’s hard to know what to believe. The good news is that there is a science to back up some of the most effective weight loss methods. This article will look at three proven strategies for losing weight and keeping it off for good.
Three Things that Work
- Eat less and move more. This might sound like common sense, but it’s also sound science. To lose weight, you need to be in a calorie deficit, meaning you’re eating fewer calories than you’re burning. The best way to do this is to make small, sustainable changes to your diet and increase your physical activity level. Cutting 500 calories from your daily diet and burning 250 calories through exercise is a great place to start. Over a week, this adds up to a 3,500-calorie deficit—exactly what you need to lose one pound of fat.
- Avoid processed foods. Processed foods are high in calories, unhealthy fats, and added sugar, which can sabotage your weight loss efforts. Studies have shown that people who eat a diet rich in processed foods are more likely than those who eat a healthy diet to be overweight or obese. So, if you’re serious about losing weight, cut out processed food and focus on eating whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains. Not only will this help you lose weight, but you’ll also feel better and have more energy.
- Get enough sleep. Lack of sleep can lead to weight gain in several ways. First, it increases hunger by affecting hormones that regulate hunger and fullness (ghrelin and leptin). Second, it leads to cravings for high-calorie foods by affecting the part of the brain that regulates impulse control (the prefrontal cortex). Finally, lack of sleep makes it harder to stick to a healthy diet because it increases fatigue and decreases motivation (not to mention making it harder to get out of bed in the morning!). So if you’re having trouble losing weight, ensure you’re getting enough shut-eye—aim for seven to eight hours per night.
The Last Word on the Science Behind Fat Loss
Losing weight is hard work—but luckily, there’s a science to back up some of the most effective weight loss strategies. By cutting 500 calories from your diet and exercising more often, you can create a 3,500-calorie deficit (the amount needed to lose one pound), which will help you slim down over time. You should also avoid processed foods as much as possible; not only are they high in calories, but they also contain unhealthy fats and added sugar which can sabotage your efforts.
Finally, aim for seven to eight hours of sleep per night; lack of sleep can lead to increased hunger and cravings for unhealthy foods—making it harder to stick with your diet long-term. Implement these three science-backed strategies into your weight loss plan, and you’ll reach your goals in no time!