According To Science, Here Are 7 Ways To Lose Healthy And Effective Weight

Illustration of how to lose a healthy and effective weight decreased science (Freepik/rawpixel.com)

YOGYAKARTA There are many ways to lose weight, but scientific evidence often does not follow. In fact, it is not uncommon for measures to be at risk for health. Given the importance of overall health when running a weight loss program, according to science, here are the ways that are healthy and fast.

Also known as the intermittent diet, which requires fasting for a longer period of time than meal time. Several studies show that short-term intermittent fasting up to a duration of 26 weeks is as effective as losing weight as following a low-calorie diet every day.

If you want to lose weight, you must pay attention to what you eat and drink every day. One way is by recording every item of food and drink in an online journal. That way you can monitor and evaluate and even calculate calories every day. However, physical activity also needs to be balanced, consistent exercise also helps lose weight.

Proteins can regulate the hormone appetite so that it helps a person feel full longer. Launching Medical News Today, Friday, November 10, research on young adults shows that the hormonal effects of high-protein breakfast can last for several hours. So you can have breakfast eggs, oats, nuts, seeds, quinoa porridge, sardines, andned chili ore.

Food patterns that are high in sugar and carbohydrates are closely related to obesity. Excessive processed grains also lose their fibered nutrients so that they become processed foods that contain more simple carbohydrates and are easily hungry after eating them. This food is also quickly digested and converted into glucose. Excess glucose, triggers insulin hormones, which increase the storage of fat in adipose tissue. To prevent weight gain, reduce the consumption of sweet foods from artificial sugar, processed foods, and high carbohydrates are important.

Bacteria of the intestines play a significant role in the digestive system. According to research, the human intestines accompany microorganisms including about 39 trillion bacteria. By having the number of bacteria in the intestines, the buildup of fat that increases weight will increase energy because it is burned more. Well, to balance intestinal bacteria, it is recommended that you consume more fruits, vegetables, seeds, or high-fiber foods.

A number of studies show that sleep less than 5-6 hours at night is associated with obesity. Some of the reasons behind these findings, first poor quality sleep slows down the body's process of converting calories into energy or metabolic processes. In addition, lack of sleep can also increase insulin resistance and increase cortisol so that fat storage increases.

Stress triggers the release of the hormone adrenaline and cortisol, these two hormones initially lower appetite. But when constantly stressed, cortisol persists in the blood flow longer which increases appetite and has the potential to trigger more appetite. Cortisol indicates the need to refill body nutritional deposits from selected fuel sources, carbohydrates. Insulin then transports sugar from blood carbohydrates to muscles and the brain. If a person does not use this sugar to respond against or run, the body will store it as fat.

Researchers found that stress management programs for 8 weeks resulted in a significant decrease in the body mass index in overweight children and adolescents. How to manage stress, namely yoga, meditation, tai chi, breathing techniques for relaxation, and spending time outdoors for walks or gardening.