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how to lose weight

steps to lose weight

1. Trying intermittent fasting

  • 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.

2. Tracking your diet and exercise

One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.

3. Eating mindfully

Techniques for mindful eating include:
  • Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
  • Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
  • Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
  • Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
EAT GREEN FOOD 


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