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1. Trying intermittent fasting
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
The most common intermittent fasting methods include the following:
Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days.
The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.
It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.
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2. Cutting back on sugar and refined carbohydrates
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:
whole-grain rice, bread, and pasta instead of the white versions
fruit, nuts, and seeds instead of high-sugar snacks
herb teas and fruit-infused water instead of high-sugar sodas
smoothies with water or milk instead of fruit juice
3. Eating plenty of fiber
Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.
Fiber-rich foods include:
whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
fruit and vegetables
peas, beans, and pulses
nuts and seeds
4. Stress less, sleep more
Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of overweight and obese children and adolescents.
Some methods of managing stress include:
yoga, meditation, or tai chi
breathing and relaxation techniques
spending some time outdoors, for example walking or gardening
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. So you should also make an effort to get enough good sleep, preferably every night. Strive to wake up refreshed of your own accord, independently of the alarm clock.
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