There are thousands of tips and lots of information about weight loss and many are simply made up hype – often unsubstantiated but very convincing. If you are looking for ways to lose weight and want to see real results quickly, it is important to follow real science based weight loss methods, rather than just fads.
6 Scientifically Proven Ways to Lose More Weight Quickly
1. Weight Yourself More Regularly
If you have ever lost weight only to regain it again later, then you know how hard it can be to keep weight off. But science has shown that following one simple step can increase your chances of keeping your weight off tremendously – that is to weight yourself every day.
This finding was shown in a study by the department of Psychology at Drexel University whereby participants who weight themselves regularly over a 1 year period was associated with lower BMI while participants who decreased their frequency of self-weighing reported weight gain and increases in their percentage of caloric intake.
The reason that is weight loss method works is because self-weighing on a daily basis can help one spot upward weight trends before they get out of control. This allows one to be able to adjust one’s eating and exercise habits to prevent additional weight gain.
2. Sleep More
If you don’t get enough sleep you may end up gaining weight. David Rapoport, MD, says that “One of the more interesting ideas that has been smoldering and is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body — including possibly influencing our weight.”
Doctors know that certain hormones are affected during sleep. Because the hormones leptin and ghrelin work as checks and balances in the body system, they control the feelings of hunger and fullness. The gastrointestinal tract produces the hormone ghrelin, which stimulates appetite while leptin, produced in fat cells, sends a signal to the brain when satisfaction from hunger occurs. The combination of the two hormones being out of balance can result in weight gain.
Research shows that the less sleep you get, the more weight gain you end up having. The hormone ghrelin was found to be over produced during short sleep cycles, and this is associated with obesity. As the hours of sleep continue, ghrelin concentrations become considerably lower, which helps to lessen the appetite and also helps to avoid obesity.
3. Eat At Home More
According to a medical study in the journal Obesity Research, people who frequently dine outside consume larger food portions – one of the behaviors associated with obesity – than those who eat at home more.
Dining in restaurants often creates a situation whereby one really cannot control the portion size and one can easily consume far more than one wants to. Whereas eating at home allows better control over the food choice and the amount of food one eats.
In fact, when people eat out at restaurants they consume an average of 25% more calories per meal than people who eat at home. This is a very good reason to get out your recipe books and eat at home more often.
4. Walk More
Walking is, without doubt, one of the most simple and beneficial weight loss exercises. The Surgeon General of the United States recommends getting 30 minutes of vigorous activity most days of the week, and for many people, walking is one of the simplest and easiest form of exercise to do that.
Health experts are recommending a daily goal of 10,000 steps for people looking to lose weight (which helps to burn about 2000 to 3500 calories per week). In fact, two studies published in the Journal of the American Medical Association confirmed that this walking lifestyle is as effective as a traditional exercise program.
A great way to get started is to slip on a pedometer, which is a useful tool in motivating one to exercise towards a specific goal as well as to get an accurate count of the steps one walks on a daily basis.
- Read more about walking for weight loss
5. Eat More High Fiber Foods To Reduce Hunger & Appetite
Many people define a proper diet as consuming enough fruits and vegetables, whole grains and legumes. The thing all of these items have in common is fiber. The Mayo Clinic recommends consuming a diet that has at least 25 grams of fiber per day to promote weight loss and weight stability.
The reason this works is because high-fiber foods generally require more chewing time which help us to feel more full so we are less likely to overeat.
While there are many fiber supplements on the market, it is far better to get your fiber from natural sources such as fruits, vegetables, and whole grains.
Fiber also prevents constipation. It lowers the risk of heart disease and diabetes. Fiber is a kind of super food, although it is an often overlooked one.
The amount of fiber varies depending on the vegetable or fruit, but the best way to get the most benefit is to eat a wide variety of foods that are high in fiber.
6. Burn More Fat With Weight Training
A study that was conducted by the University of Maine showed that weight training burned as many calories as cardio in a 30 minute period. In addition, weight training gives you the muscle tone that will make your body look fabulous.
Plus, some physiologists says the body continues to burn calories for up to 36 hours after a workout. If running for 30 minutes scares you, then doing some resistance training with weights is a good bet to help with weight loss.