Living in today’s fast-paced generation, it becomes very difficult to manage a healthy weight with personal and professional burdens. There are plenty of diets, supplements, fat burning foods, healthy snacks for weight loss and information available on the internet or suggested by professionals that ensure rapid weight loss but most of them lack scientific evidence behind weight loss. Some of the scientific weight loss strategies that are backed up by scientific proof and results are effective for proper weight management. Some of such scientific weight loss strategies include regular exercising, and calorie intake tracking with intermittent fasting by reducing the carbohydrates in the food.

Measures for weight loss backed up by science are known as scientific weight loss methods which are discussed below-

Intermittent fasting

Intermittent fasting is also known as IF. It is a pattern of eating where you include short-term fasting and eating within a shorter time frame.

Some of the intermittent fasting methods may include-

• Alternate day fast: Fasting every other day and eating normally on non-fasting days.
• 5:2 diet method: Fast for 2 days out of 7 days and consume 500-600 calories on the fasting 2 days.
• 16/8 diet method: Fast for 16 hours and eat only in the time frame of 8 hours window. A study has proved that eating in a restricted time frame leads to less calorie intake ultimately leading to weight loss.

Tracking your diet and exercise

If an individual wants to lose weight, it is important to keep account of each calorie and water intake. There are many apps for water tracking, and provide reminders to ensure proper balance. Along with this, one should opt for fat-burning foods and healthy snacks for weight loss.

Eating a healthy and balanced diet mindfully

Mindful eating is a practice of conscious eating by paying attention to whatever you eat. This practice helps people to enjoy their meals and also helps in maintaining a healthy weight.

Techniques to practice mindful eating-

• Sit down to enjoy your meal preferably at a table and pay attention to what you eat while enjoying your meal.
• Avoid distractions while eating- Do not watch TV or use a laptop or phone.
• Eating slowly- Take time to chew and savor the food. This technique facilitates weight loss as it gives the mind enough time to process and recognize the signals that you are full and avoid overeating.
• Making considerable food choices- Choose food items full of nutrients, fat-burning foods and healthy snacks for weight loss that will keep you full for hours instead of just a few minutes.

Eating a protein-rich breakfast

Proteins regulate appetite hormones to help people feel full. It is due to a decrease in hunger hormone i.e., ghrelin. High protein-rich foods like eggs, oats, nuts, seed butter, quinoa, porridge, and chia seed pudding are good options. Also, include fat-burning foods and healthy snacks for weight loss to balance the body's needs.

Cutting on your sugar and carbohydrates intake

Good food dishes as a better swap to sugary and high carbohydrates are discussed below-

• Whole grain rice, bread, pasta, and white versions.
• Fruits, nuts, and seeds instead of high sugary snacks
• fat-burning foods and healthy snacks for weight loss
• Fruit-infused water or herbal teas instead of highly concentrated sugary sodas or drinks
• Smoothies made of water or milk instead of high sugar concentrated fruit juices

Eating plenty of fiber-rich food

Dietary fiber describes plant-based carbohydrates that are very difficult for the small intestine to digest, unlike sugars or starch. Including plenty of fiber in your diet gives you the feeling of fullness potentially leading to weight loss.

Fiber-rich foods include-

• Fruits and vegetables
• Peas, beans, and pulses
• Nuts and seeds
• Whole-grain breakfast cereals, whole-wheat pasta, whole-grain slices of bread, oats, and barley

Getting a good sleep

There have been pieces of evidence proving that sleeping less than 5-6 hours leads to obesity. Several shreds of evidence prove that insufficient sleep slows down food processing known as metabolism. When metabolism is slow or less effective, the body uses unused energy as fat. Insufficient sleep leads to the production of insulin and cortisol which prompts fat storage.

A person’s sleep schedule also affects the regulation of appetite-controlling hormones, leptin, and ghrelin. Leptin sends the signals of fullness to the brain.

Managing your stress levels

Stress releases the hormones like adrenaline and cortisol initially decreasing the appetite as part of the flight and fight response.

Some ways to manage stress involve-

• Yoga, meditation
• Breathing and relaxation practice
• Spending some time outdoors e.g., walking or gardening

Besides all the above-discussed scientific weight loss approaches with fat-burning foods, healthy snacks for weight loss, it is very important to remember that there are no quick fixes when it comes to weight loss. It is a time-consuming continuous process with a balanced, nutrition-rich diet along with regular exercise as a daily habit.