If you’re bored of the same weight loss techniques and feedback that you have used time and time again with negative results, you are in good company!
In spite of that, certain common practices, such as prescribing low-calorie diets, encouraging more activity, or restricting carbohydrates, tend to work without considering an individual’s particularities.
Luckily, for every individual struggling with the challenge of weight loss, there is always a solution; it is only that it might need some degree of investigation.
Best Weight Loss Strategies
Let’s move on to more original, although fewer, weight loss methods proven to work for many and won’t leave you bored.
1. Mindful Eating
In the arena of shedding pounds, mindful eating has become a revolutionary dimension. Through it, one can adjust his or her food dynamics, overcome anxiety and unpleasantness, and appreciate each meal.
Mindful eating, also known as mindful eating, is simply being in the moment while eating and trying to observe how hungry or full you are and the flavor, texture, and smell of the food you are having.
Not only does the technique help you to enjoy your meals better, but it also makes you less hasty and more tuned to your body. This might result in better food purchases, proper nutrition, and improved mental wellness, thereby making weight loss more effective. [1]
The first step to incorporating mindful eating into your daily life would be setting up a quiet space in which your meals will be the only subject that you concentrate on. Show appreciation for the food that you are about to eat and use all your senses to enjoy the food—taste, touch, smell, and sight.
Make it a point to는 chew in slow bites, listen to your hunger and satiety, and every other physical and mental exaggeration. Also, analyze your feelings pre-meal and during a meal to decide if the reason for eating is hunger or some emotional approach so that you will not gain excess weight from eating due to feelings.
2. Intermittent Fasting
The most common techniques to try:
There is a fast that entails eating and a period of starvation between the cycles, and this type of fast allows the body to use its latent fat stores.
16/8 method: In this method, people eat within an eight-hour timeframe and don’t take food for the sixteen-hour period.
5:2 Method: This method involves eating as you are accustomed to for five days and eating less for the next two days.
Eat-Stop-Eat Method: This is the most sophisticated method of the available ones, including the 14-10, 16-8, and EOD methods, since it involves eating once every other day for one full day.
The plethora of benefits and effectiveness associated with intermittent fasting, particularly weight loss, has been supported by numerous science-based researches. Metabolism, improving sensitivities to insulin, and raising levels of hormones responsible for fat loss are some of the benefits identified. In addition, intermittent fasting is also an effective way to eat fewer calories naturally as the time for eating is limited.
3. Cold Exposure
Chill out and lose weight? Yes, I can!
Cold exposure makes it easy for people to exploit the human body’s native ability to burn fats by using lower temperatures. Cold exposure targets the brown adipose tissue (BAT), called brown fat, because it can produce heat and eliminate calories to warm the body.
Begin with cold showers taken in the morning of the day, allowing the body to build tolerance by lowering the water temperature. For those seeking thrills such as blood rush, try ice baths. However, it is advisable to begin with the lower body only and slowly go towards taking the whole body under the water. Finally, it is recommended that outdoor lovers who want to adapt to the winter season start by dressing in many clothes, and man’s body temperature gradually becomes resistant to the cold temperature.
4. Incorporating Non-Exercise Activity Thermogenesis (NEAT)
The term NEAT explains the energy expenditure in non-exercise functions. Understanding how NEAT contributes to weight loss is important because these tiny yet effective actions help burn calories, which will remove unwanted fat
NEAT activities examples include:
Walking instead of using a motorbike bike or using stairs instead of an elevator
Engaging with children or playing with pets
Active activities such as dusting or cleaning the house, mowing the lawn
Playing with fingers, shaking legs, or tapping feet while sitting
Think of simple ways to increase the amount of NEAT you do: program your gadget and wearables to remind you to move, even if it’s just changing posture and sitting on the other side of the chair, trying to change things up: if you want to do household chores, put some decent music that puts you in the mood or gets a standing desk at work to burn fat even while sitting down. Increase the amount of timed movement during times of ‘rest’ – during TV watching, for instance – Odo bouncing, stretching, etc.
5. Personalized Nutrition
Each individual loses weight with the particular understanding that it is their body—which is why it is equally necessary to provide a gentle touch. Following a personalized nutrition scheme that suits your body’s metabolism helps you maintain optimal health along with high energy levels and leads to good weight loss outcomes.
There are many methods for understanding your personalized nutrition requirements:
Nutritional Testing: Customary testing can establish your individual nutrition needs, allergies, and deficiencies to plan your diet.
Genetic Testing: Advanced forms of genetic testing can provide information on how the body utilizes nutrients, thus enabling the development of a healthy range of meals.
Food Journaling: By documenting what you eat and how different meals feel, you can identify trends and improve your diet.
If there is one holy grail in personalized nutrition, it is the engagement of a certified nutritionist.
A nutritionist will have access to all of these tools to devise a personalised plan for weight loss that is unique to you. Are you ready to reclaim your power and start losing weight for real?
