These are methods that are supposed to be evidence proved backed up by science. So, of course, I want to publish it here. It’s always good when it’s based on facts and not myths and fairy tales.
Avoid sugar and sweetened drinks.
Number 1 advice. Sugar is terrible for your health. Especially if you want to lose weight. The problem is sugar is half glucose and half fructose.
Only the liver can metabolize fructose in massive amounts. So when the liver is overloaded with fructose because of vast amounts of added sugar, it has to turn into belly fat.
In the past, they claimed carbohydrates like sugar couldn’t be transformed into fat. But it seems clear that it can.
It can cause fatty liver and insulin resistance leading to type 2 diabetes. Liquid sugar is even worse. Because the brain can’t “see” the calories in the same way as substantial calories.
So cut down sugar intake or even better to altogether avoid it. That goes for fruit juice too. It’s loaded with sugar in the form of fruit sugar. But for the body, there is no difference. Sugar is sugar.
But continue to eat whole fruits. They do contain sugar, but they are loaded with vitamins, minerals, and fibers too. So it has nothing to do with empty calories.
But please be aware the acid in the fruit can harm your teeth. But you can avoid that easily just by drinking a glass of water after.
Eating more protein
Yes, studies show protein has a significant impact when you want to lose weight. It seems to be exceptionally efficient against belly fat. Protein builds muscles, organs, and living tissue. But too much protein will be converted to energy instead.
It can boost your metabolism by 80-100 calories per day and make you eat up to 400 fewer calories per day. It is the most effective change in diet to lose body weight.
There is protein in other food than meat. For example, vegetables contain more and less protein. Especially oatmeal contains large amounts of protein unknown to many.
It’s an excellent idea to get enough protein for every meal during the day.
If we try to list protein foods, it should be something like whole eggs, fish, seafood, chicken, and dairy products.
Studies show 25-30 percent of daily intake seems to be most effective.
Cut carbohydrates from the diet
Studies show it’s useful to cut carbs from the diet making the body burning belly fat instead. Some years ago, it was a popular trend to only eat protein and vegetables.
I’m not sure it’s a good idea to eradicate carbs. But at least try to reduce intake and use full grain instead of, for example, pasta, white rice, and white bread. It should be enough to avoid refined carbs like sugar, white bread, candy, and so on.
As a result, appetite should go down, and people lose weight. Studies show it’s the most effective way to lose fat around the belly and waist.
Diet rich in fiber
Some carbs are made of fiber that can’t be digested. But the body will try anyway. That’s an exercise for the digestive system, so to speak. Gives a healthy stomach and digestion.
The Best fibers bind water and create a thick gel that stays a long time in the system and gives a longtime sense of fullness. Studies show 14 grams of fibers per day can give a weight loss of 2 kg in 4 months. That’s very good indeed.
You don’t have to start with exercise right away. It’s easier to eat 100 calories less than to exercise them away. But training is a very efficient way to lose weight and be done correctly, it can be fun at the same time.
You don’t have to be a professional athlete or train for the Olympics. But just moving the body some more can have an effect. Just cleaning or household can be the way to do it.
But exercise means the whole body. You can’t just target single parts of the body. For example, you can’t reduce belly fat only by doing sit-ups.
If you are very obese and never tried training before, please be careful. Don’t try to run a marathon on the very first day. Start slowly. Daily walks can be excellent. It’s better than nothing.
It’s actually simple. You are obese because you eat more calories than you burn. But the reasons why you are doing that can be very complicated. Many of us are eating for comfort, and temptations are everywhere.
But the calculation itself is simple. If you eat less than you burn, then you will lose weight. For example: If my daily need is 2800 Kcl per day, but I only eat 2300 Kcl.
Now my body is missing 500 Kcl. It will have to use from the fat supplies stored, and I will lose weight. Exactly what I wanted.
Of course, the body will try to avoid it by slowing down the burning. That’s where exercise can be an excellent help to prevent that.
It could also try to encourage me to eat more. So be careful. It doesn’t take many large meals to ruin the calculation.
A well-known method is the plate model. That means use your plate. Make sure most of it is vegetables, and less of it is protein and carbs.
You can also use smaller plates. Smaller portions simply.
Beware of the BMR (Basic Metabolic Rate) That’s the basic metabolism. That’s what you need just to keep your body going. Usually, it’s about 2000 Kcl.
Your daily need depends on your weight, height, gender, age, and physical activity. But you don’t have to calculate all that yourself. There’s plenty of websites and apps that would be happy to do it for you, and many of them are working really well.
There are many sites where you can get information about food. What you can eat and what to avoid. You will be surprised to know how many calories there are in your favorite donuts.