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How to Lose Weight Faster and Safely: Useful Weight Loss Advice Based on Scientific Research and Evidence

We are aware that you have been experimenting with a variety of bizarre weight-loss strategies. Some of which lack scientific support.
Some nutrition sectors are more frequently overrun with quacks who claiming to have discovered the secret of weight loss. This maybe from tummy gels to detox plans, weird mixtures, keto diets, etc. We are certain that at some point in the past, you have fallen victim of such wellness scammers.

Now that we’re restoring the nutrition industry, we decided we’d share these research-backed weight loss advice.

The guidance that follows combines dietary recommendations, behavioral advice, and healthy habits.  Taking into account economical situation and use locally accessible foods from the nearby kibanda to supermarkets and grocery stores, all while keeping in mind Kenyan cuisines!!!

Drinking coffee before going for workouts

Despite the general recommendation to restrict coffee consumption, research suggests that having one cup before working exercise may enhance fat burning and speed up metabolism

Green tea

Despite green tea containing a little amount of the stimulant caffeine, high in antioxidants known as catechins, which aid in fat burning. Just like coffee, green tea maybe best consumed before a workout to boost metabolism. If you have trouble tolerating it, you can try weight loss supplements that contain green tea extract as one of their main ingredients.
Several studies have found individuals who consumed green tea extract lost weight.

Limiting sugary foods

A diet high in sugar, particularly added sugar, is a contributing factor to overweight and obesity. According to studies, eating a lot of sugary food maybe associated with a higher risk of obesity and other lifestyle disorders like heart disease and Type 2 diabetes. Prioritizing a low-carb diet plan is crucial when embarking on a weight loss journey.

Increase fiber intake

Eating more fiber equates to consuming fewer processed carbs. White wheat bread, spaghetti, and any type of wheat plant are examples of this refined diet.
Refined carbohydrates are foods that have undergone extensive processing, which causes a large quantity of fiber to be lost. Fiber works well for cutting carvings and regulating meal proportions. It has been demonstrated that refined carbohydrates cause blood glucose levels to rise quickly, which can enhance hunger, cause cravings, and cause food intake a few hours later.
These studies have established a clear link between obesity and processed carbs.

Purchase dietary fiber supplements online like whole psyllium husk and glucomannan, highly recommended on weight reduction plans to help with portion management.

 According to studies, people who use glucomannan supplements lose a little bit more weight than those who don’t.

Portion control

If you want to reduce your weight, portion control is essential. This is useful while following a low-carb diet. Naturally, if you’re following a portion control regimen, your carbohydrates should come first. To schedule a consultation with us, please click this link. You can also get more details about our meal plans for weight loss and have open discussions with our dietitians and nutritionists.
According to studies, those who controlled their portion sizes while attempting to lose weight saw significant changes in their body size a few months later.

Do both aerobic and anaerobic exercises

Exercise is crucial if you want to reduce your weight. Research indicates that physical activity can aid in the reduction of body fat, including visceral fat.
Aerobic exercise increases your body’s supply of oxygen.
Anaerobic exercise supports muscular growth and body toning.

Eat quality and more proteins if you are lifting weight.

Individuals usually start weight loss journeys with diverse objectives; some want to lose fat only, others want to lose fat and increase muscle to get a more compact figure. Consuming certain amounts of food and proteins will rely on your personal preferences.
Studies show that increasing muscle mass is just as important as decreasing body fat. Weightlifting keeps your muscles from deteriorating and tones your body. You can achieve this by eating a diet rich in protein. Consuming high-quality protein is crucial; some examples of this include fish, chicken, lean meats without any fat, and nuts and seeds including almonds, chia, hemp, and flaxseeds.

This doesn’t mean that eating more protein will make you lose weight; rather, it means that eating more protein will help you gain muscle and have a more toned body.

Try to eat whole foods with single ingredients.

Because whole foods typically include fewer nutrients and less calories, it is harder to gain weight when consuming them.
Taking boiled or poached eggs instead of fried ones, or choosing boiling or roasted banana over stewed banana with numerous seasonings. Because there are fewer calories in the food this manner, losing weight will be easy.

Healthy snacks.

It’s common to snack in between meals, but you should be aware of the low-calorie snacks that you can eat. Opting for snacks that are lower in fat and sugar content is preferable to doing the opposite.
You can choose from whole grain oat sugar-free biscuits, fruit, nuts, and seeds, as well as sugar-free dark chocolate and drinks.

Sleep early if you always have crazy eating during the night before bedtime.

A significant risk of obesity has been linked to poor sleeping patterns, according to studies. Sleeping early reduces unhealthy eating habits and stops binge eating, especially at night. In the event one decides to embark on a weight loss program, be prepared for those blankets.

These tips are a guideline of requirement for the attainment of healthy body weight. Focus is more on dietary habits, food choices, and exercise. Now that you know weight loss tips, if follow the latter then you are on your way to achieving your body goals.

These recommendations are a basic outline of what must be done to reach a healthy body weight. The majority of them center around food choices, exercise, and dietary habits. You can achieve your physical goals if you adhere to the weight loss techniques that you now know.

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