While there are many speculations about the success of diets and exercise regimes to help you lose weight, many are simply based on rumors and don’t work at all. After trying numerous regimes with very little success, it’s easy to lose motivation and give up your ambitions of shedding the pounds.
In this article, we’re going to look at some of the most successful weight-loss regimes that have been backed by scientific evidence to enable you to fulfill your goals of losing weight. While different regimes work differently for each person, here are just a few techniques that you may wish to look into:
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Intermittent fasting is a type of diet which focuses on eating patterns. It usually involves consuming meals at certain times of the day, before enduring a short-term fast. It doesn’t necessarily matter what foods you eat but is more about the timings of when to eat. There are a few varieties of intermittent fasting diets you could research into, including:
- The 16/8 method: The act of fasting for 16 hours each day and only eating during an 8-hour period. A study found that this method resulted in participants consuming fewer calories in the long run, which enabled them to lose fat at a quicker rate.
- The 5:2 diet: This diet involves regularly eating over 5 days of the week and fasting for two days; however, it would be recommended to only eat approximately 500 calories per day.
- Alternate day fasting: Eating on an every-other-day basis and fasting on the days in-between.
Eating protein for breakfast
Breakfast is considered the most important meal of the day, as it stimulates your metabolism and gives you the fuel needed for energy and concentration. However, the food you eat for breakfast is critical. Protein can control the hormones linked to our appetite, which in turn helps you feel full, so you are less likely to end up snacking. Some protein breakfast choices include eggs, porridge, sardines, and nuts.
According to researchers, stress can become a severe obstacle to weight loss. When we feel stressed or anxious, adrenaline and cortisol hormones are released in the body as part of the natural ‘fight or flight’ response, meaning loss of appetite is a common symptom.
However, if you’re feeling continuously stressed, cortisol remains in the body which leads to an appetite increase and potentially, uncontrollable snacking.
In this case, it would be wise to think of ways to manage your stress levels, with methods including: