While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence.
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 effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weightTrusted Source.
This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.
The Western diet is increasingly high in added sugars, and this has definite links to obesityTrusted Source, even when the sugar occurs in beveragesTrusted Source rather than food.
Cutting back on sugar and refined carbohydrates
Fiber-rich foods include: 1. Fruit and vegetables 2. Peas, beans, and pulses 3. Nuts and seeds
One emerging area of research is focusing on the role of bacteria in the gut on weight management.
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with an increased incidence of obesity
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.