Things evolve rapidly: weight loss too! Did you know that there are several new popular methods right now that you could try, and that research has made great strides? Many people aspire to lose weight. However, some methods work, ways that don’t work, and means that work temporarily. Luckily there are combinations of regular exercise, a healthy diet, and wise supplementation that are popular in 2020 because they are evidence-based and work. Of course, if you’re looking for a rapid weight loss solution, it is good to consider all options and the latest research.
Here are some of the latest methods that can use together with burn fat, reduce calorie intake, and improve metabolism – and some solid academic research on the topic:
1. Proper diet
When it comes to food, the idea is to reduce calorie intake, to improve metabolism and health, and lose weight. The following combination is popular.
Reduce calorie intake
People have wizened up to the danger of high-calorie intake. They are reducing or avoiding the consumption of sugar, sodas, refined carbohydrates such as baked products, pasta and potatoes, and processed foods that contain high-fructose corn syrup such as breakfast cereals.
People who want to lose weight effectively are eating more fruits, vegetables, and small amounts of complex carbohydrates. These foods contain all the nutrients that a human being needs for health, fiber which gives the feeling of being full for a more extended period, and enough calories needed for energy. For example, instead of eating breakfast cereals, people are having fruit salad or juices and smoothies that contain vegetables and fruits.
Eating foods ensures effective weight loss, sustained weight loss, and improved health.
For breakfast, some people are eating high-protein foods like eggs or legumes so that they feel full all morning without too many calories while getting the required energy.
Coffee or green tea
Drinking coffee or green tea is popular because these beverages are effective fat burners. Studies have found that caffeine can boost metabolism by between 3% and 11% for 3 hours and increase fat burning by between 10% and 29%. Green tea contains less caffeine than coffee, but the antioxidants called catechins to work synergistically with caffeine to burn fat.
Eating healthy snacks such as nuts, whole fruits, hard-boiled eggs, yogurt, and baby carrots is popular too. It prevents eating high-calorie meals during the mid-afternoon hunger.
Controlling the quantity of food eaten at each meal is quite popular. It may be in the form of using a smaller plate or keeping a food diary or counting calories. It helps people to stay aware of what they are eating and what their goals are, and they end up eating less and losing weight.
Intermittent fasting is also popular. It involves eating early supper and having no food for up to 16 hours, meaning no food until lunchtime. Another way is to eat nothing for one or two days per week and to eat three meals for the rest of the week. Intermittent fasting is useful because it forces the body to burn fat for fuel during the fasting period. One review of several studies found it to be beneficial for weight loss.
The following supplements are popular for weight loss because they are useful.
Glucomannan is a viscous fiber that absorbs water and sits in the gut longer, making people feel full and therefore eating fewer calories. Several studies have confirmed its effectiveness for weight loss.
Probiotics play a significant role in maintaining the health of the digestive tract and promoting digestion. Now probiotics containing Lactobacillus have been found to help people to lose weight.
Good quality fat burners help people to burn unwanted fat and achieve their target body composition goals. When coupled with exercise and a healthy diet, these products are quite useful.
Diet pills, if one can find good quality ones, help to curb appetite, reduce the absorption of fats, and burn more fat. Some even improve mood and promote metabolism.
Weight loss is about burning more calories than taking them in, and training is one sure way of burning calories.
Aerobic exercise (cardio), which includes walking, jogging, running, cycling, and swimming, is a great and popular way to burn calories because it forces the body to work. It is particularly great for losing belly fat, which accumulates around organs and causes metabolic disease.
Lifting weights is becoming more and more popular as people realize that dieting slows down metabolism and leads to muscle loss. Lifting weights keeps people to build more muscle while it keeps metabolism high.
It’s a holistic approach
People are finding that no one method works well alone but that a holistic approach with most of the methods above works well.