Proven Methods for Effective Weight Loss and Performance

Losing weight can often be very challenging, especially if you’re a beginner. There are so many diets and training plans on the internet that sell you the dream of losing weight, but actually it does the opposite. In today’s blog post we’ll show you the scientifically proven methods to lose weight. 

Intermittent Fasting

Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. With Intermittent Fasting you only eat during a specific time. Researchers have also proven that eating just one meal a couple days a week may have health benefits. Neuroscientist Mark Mattson says our bodies are capable of going several or even more days without food. Which makes sense, before humans learned to farm they were hunters, and they were used to go hours without any food. What happens during those hours that you fast, is that your body exhausts its sugar stores and starts burning fat, which is your goal. If you want to start intermittent fasting, then at the beginning try to eat only one meal in a day for 2 days of a week. 

Eating Mindfully

Eating mindfully is when you pay attention to your food. Most people nowadays eat food while watching content on their TV or their phone. Take some time to enjoy your food and to chew slower. With this you will pay attention to what you’re eating, but more importantly how much food you’re eating. When you are distracted by your phone or TV, you don’t even realize how much food you are eating. Put the phone away, turn off the TV if it’s needed, and enjoy your food. When you eat mindfully you will chew slower, but also you will eat less food.

Supplements For Weight Loss

• Retatrutide: Retratrutide is a new investigational drug designed to promote weight loss. Retatrutide will also help you suppress appetite by promoting feelings of fullness after eating. Which means people will eat less portions, but still feel full after eating. While consistent exercise and proper nutrition form the core of any successful fitness formula, adding scientifically-backed supplements can enhance results. Retatrutide is a popular choice among those seeking to improve weight loss and muscle preservation. For those curious, there are reputable outlets offering retatrutide for sale to help support your fitness journey. 

• Whey Protein: Whey protein is a high-quality protein that will help you with muscle recovery and growth. For anyone that is trying to lose weight, this supplement is for you, as it can help you lose weight. As we already discussed, protein is more filling than fat and carbohydrates. By increasing fullness, you will also eat less calories.

• Green Tea Extract:  Green tea extract is rich in antioxidants, mainly catechins, which have been shown to boost your metabolism and increase fat burning. EGCG(epigallocatechin gallate), which is the main antioxidant in green tea, helps to increase calorie expenditure and fat oxidation. Studies suggest that it can be very effective when combined with regular exercise. Green tea extract also contains caffeine, which can further enhance fat burning.

Eating Food High In Protein

Protein will lead to more muscle mass, but there are also other benefits that will help you lose weight. First of all, it reduces appetite and hunger levels. Studies show that protein keeps you full. In one study, an increase of protein in diet from 15% to 30% of overall calories made overweight women eat 441 fewer calories each day, without restricting anything. Also eating high protein meals will help your body burn more calories. When you eat food, your body uses calories to digest, absorb and metabolize it. This is known as a Thermic Effect Of Food. Protein has a higher thermic effect than fat and carbs. Studies have proven that 20-30 % of protein calories are burned during protein digestion. While on the other hand, fat has the lowest thermic effect of 0-3 % and carbohydrates of about 5%. So including high protein meals in your diet, will for sure help you lose weight.

Exclude Sugar and Refined Carbohydrates From Your Diet

Western Diet is very high in Sugar, which then links to obesity. It is important that you cut added sugar from your diet because consuming sugar spikes blood glucose levels, causing a rapid increase in insulin production. This quick spike is often followed by a sharp drop in blood sugar levels, leading to increased hunger and cravings, especially for more sugary or high-carb foods. Cuttin sugar also means less fat storage and accumulation of belly fat. Excess sugar that the body doesn’t use for immediate energy is converted into fat and stored, often in the form of visceral fat, which is linked to increased risk of chronic diseases like diabetes and heart disease.

Tracking Your Calories

Many people don’t even know how much food they are eating on a daily basis. Tracking your calories is probably the most important element in weight loss. In order to lose weight you need to be in caloric deficit, which means that you eat less calories than what your maintenance is. Let’s say for example that your daily maintenance is 3000 calories, to be in a caloric deficit and lose weight, you would need to consume 300-500 less calories,which means 2500 – 2700 calories. If you eat between this range every single day, you’ll lose weight.