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The science is in: Exercise isn’t the best way to lose weight Science-backed weight loss to lose weight? Millions of lloss suffer from the same lozs, trying desperately Natural vitamin resources shed those extra pounds through diet and wdight. It can be an weightt journey, but with Science-backed weight loss right strategies in place it is possible to qeight success Science-backed weight loss Building emotional intelligence skills healthy and sustainable way. In this weivht we provide three science-backed tips that will help you on your path towards losing weight fast - without sacrificing your long-term health or well-being. Excess body fat has become one of today's leading public health concerns, contributing to numerous chronic diseases such as diabetes, heart diseasecancerand more. For many people, taking steps towards achieving a healthier lifestyle can prove difficult due to factors such as busy schedules, poor eating habits, lack of motivation and discipline. Despite these challenges, there are strategies that have been scientifically tested and confirmed that when followed correctly, can lead to significant reductions in excess body fat within a short period of time.

Science-backed weight loss -

One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out. An easy way to approach it: Commit to going for a quick, minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement.

Begin strength training. To get started, lift weights at least two days per week and work up from there, says Gagliardi. Embrace healthy fats. If you want to lose fat, you have to eat fat the healthy kind, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals.

Yasi Ansari , M. Load up on protein. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr.

This is especially important before you exercise. The result? You eat more calories than you burn and end up with excess belly fat. To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising , says Dr.

Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains. Okay, now you can do some crunches. Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi.

During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core aka, tightening your ab muscles in every workout you do, says Gagliardi.

There are tons of different ab workouts you can do right in your home. Try to limit your stress. Stress can mess with every part of your body —but how you deal with it can make or break your weight loss goals. The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on.

Stress-eating can only lead to one thing: growing your belly rather than whittling it. Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.

Prioritize quality sleep. Case in point: One review and meta-analysis from the U. found that people who slept 5. On top of that, they preferred to munch on fatty foods full of empty calories, like chips. Although it will vary from person to person on how much sleep you actually need to be most effective and therefore make progress toward your weight loss goals , the ideal number is typically seven or eight hours, says Dr.

Drink less alcohol. To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. One good plan of attack? It's important to note, though, that the hormones that influence appetite such as ghrelin and leptin are reset during proper sleep.

So getting enough sleep helps indirectly with fat burning by helping to regulate your appetite. It's no secret that the health of your microbiome — the community of bacteria living in your gut — play a major role in your health overall, including your weight.

Here's why: Certain types of bacteria have been shown to be more efficient at breaking down food particles in the gut and help absorb more calories, increasing the chance for obesity. People with obesity have a higher proportion of these more efficient gut bacteria, Dr.

Spiegel explains, while people who do not have overweight have higher concentrations of less efficient gut bacteria, and in turn, absorb fewer food particles in their gut. The types of bacteria in your gut aren't fixed, though. Experts still have a lot to learn about the relationship between gut health and weight, and it's hard to say for certain which strains of bacteria could be the most helpful for weight loss, Dr.

Spiegel points out. But engaging in gut-friendly habits as a whole seem to be helpful, so consider the following when you're working toward losing fat:.

Women and men lose body fat in the same way, but sex can affect how quickly or slowly a person is able to lose fat. Men have higher levels of the hormone testosterone, which promotes the growth of lean muscle tissue and can make fat loss quicker and easier.

For women, it's the breasts, bum and thighs," says Wilcock. That's not to say that women can't lose body fat or reach their desired body fat percentage. But they might have to work a little bit harder.

The Cleveland Clinic recommends women do 30 minutes of resistance training at least twice a week to boost muscle mass. And of course, pay close attention to how many calories you're taking in. While everyone's calorie needs are a little different, women may need to eat between 1, and 1, calories daily to lose weight.

But keep in mind that the right number depends on a wide variety of factors, including your age, current weight and activity level. When you're trying to lose fat, it helps to know where exactly you're starting from. While a typical bathroom scale can tell you how much you weigh, it's not the best tool for figuring out your body fat percentage or tracking your fat loss.

For that, you'll need body fat calipers. This handheld device is designed to measure the thickness of skin at the biceps, triceps, low shoulder blade and hip, which experts can use to calculate your body's percentage of fat.

Since it's tough to take accurate skinfold measurements at home, your best bet is to have it done by a personal trainer or health practitioner. Calipers aren't the only tool for measuring body fat, but they're widely considered to be the simplest and least expensive, per the ACE.

The problem is, while calipers are fairly accurate, they're not foolproof. If you're looking for a super precise measurement, consider getting a dual X-ray absorptiometry DEXA scan. These scans send small electrical currents through the body to give a super accurate analysis of a person's weight, body fat, muscle mass and water.

A body composition scale — either at home or in a doctor's office — is a useful alternative and can be fairly accurate depending on the quality of the scale.

Our bodies store fat when we take in more energy than we use up. So in order to lose fat, we need to reverse that process. By using more calories than you take in, your body will burn fat from its fat stores to cover the rest of your energy needs.

Eating a lower-calorie diet is one way to make that happen, but you might also consider changing when you eat intermittent fasting and the quality of the foods you're taking in fewer processed fare and more nutritious, high-fiber and anti-inflammatory foods.

You can get an extra boost by exercising regularly, especially with interval or strength-training workouts.

And you can help support the process by getting adequate sleep and nurturing your gut health. Our bodies are good at maintaining and gaining weight because, historically, that's helped us survive tough times.

Remember, our bodies store fat in preparation for possible times of food scarcity. This makes it hard to lose weight. Plus, some factors like your genetics, for example are out of your control. But adopting healthy, sustainable habits — like eating right and being active — can help, as can using metabolic tools like medications if needed.

Big changes aren't easy, of course, and when you try to make too many drastic shifts at once, they can feel overwhelming and become hard to stick with, says Dr. And when that happens, any weight you might've managed to lose will creep back. The key, instead, is making shifts that you can really live with.

That might mean enjoying a moderate portion of dessert when a craving strikes instead of trying to swear off sugar for good, or committing to walking for 30 minutes most days of the week instead of trying to run for an hour every single day.

When your healthy habits feel sustainable, you'll be more likely to stick with them and eventually lose weight. Fat loss happens when you burn more energy than your body takes in. You can speed the process along by drastically cutting your calorie intake or engaging in extreme exercise.

This crash-diet approach tends to be hard to keep up, though, and it can result in the loss of lean muscle mass. As a result, "these types of diets aren't usually successful and one gains the weight back," Dr.

A slow-and-steady approach tends to be more successful. That can typically be achieved by reducing your calorie intake by around calories per day and making other lifestyle changes, the Mayo Clinic notes. The best way to burn body fat — especially if you want to lose body fat without losing weight — is through a combination of dietary changes and increasing your activity level.

There's no one-size-fits-all way to do that. Cardiovascular exercises like walking, running, cycling or swimming can all be effective, but so can high-intensity workouts or intervals if you're pressed for time, Dr.

Nazarian notes. But if you really want to change your body composition for the better, add resistance exercises to your routine to work toward building more lean muscle mass.

Body mass index or BMI is a number that uses height and weight to calculate how much body fat a person has. It may be helpful for your doctor to determine whether you have underweight, overweight or obesity though experts agree it's not perfect.

But: "There is no specific BMI at which muscle loss begins to occur," Dr. It's possible to lose large amounts of weight — and to lose body fat when you have a high body fat percentage — but it takes dedication, patience and time.

Because experts recommend aiming to drop just 1 to 2 pounds per week, losing 50 pounds could take several months to a year or more. That might be longer than you'd like, but it's normal — and in fact, it improves the odds that you'll be able to maintain your loss for the long run. Excess body fat can lead to a number of negative health effects over time.

According to the Centers for Disease Control and Prevention CDC , these may include:. The good news is, your risk for many of these conditions drops significantly when you lose weight.

So consider what sustainable healthy changes you can work on and get started. Weight Management Weight and Body Fat Body Fat. How to Lose Body Fat: The Science-Backed Ways That Actually Work By Marygrace Taylor Updated Mar 15, Medically Reviewed by Sylvia Gonsahn-Bollie, MD.

com may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process here. Exercise can boost your body's fat-burning abilities, but it's less important than what you eat.

Get up and walk around for five minutes at least once an hour. Take a stroll around the office. Go talk to a coworker rather than sending an email. Pace back and forth while talking on the phone. When you're watching TV at home, get up and jog in place or do jumping jacks during commercials or try one of these at-home workouts.

These short bursts of exercise can help you burn calories and keep your cells healthy. A review of studies concluded that regularly sipping green tea can potentially help you lose weight.

This weight loss is the result of EGCG , a compound known to reduce fat absorption. But that's not all the drink does: "Green tea also increases the amount of fat that your body eliminates," explains study author Joshua D. Lambert, Ph. Experts say that drinking three to five cups every day may help you lose weight.

Current research shows that there are more than 30 genes that may affect your weight. Specifically, people who have a variant on chromosome 16 on what's called the FTO gene, have a 20 to 30 percent higher risk of obesity than those who don't have a variant, according to an article published by Harvard's School of Public Health.

But having a gene variation doesn't mean you're destined to be overweight. For starters, research shows that just believing you have a gene variant that may contribute to obesity may actually reinforce unhealthy behaviors.

Plus, a British review found that exercise can trump your genetics: Physically active people who had one hour or more of moderate-to-vigorous exercise a week with a gene variation linked to obesity are 27 percent less likely to become obese than less active people who also have the gene.

Aim for the CDC's recommended minutes of moderate-intensity aerobic activity and two strength-training sessions to stay healthy and help you meet your weight-loss goals. Use these tips if you're aiming to successfully lose weight.

Most folks eat quickly, chewing each bite just a few times, which may lead you to consume more food than you realize. Slow down and try to eat more mindfully : In a small study , people who chewed each bite 40 times ate almost 12 percent fewer calories than those who chewed just 15 times.

When you chew longer, your body produces less ghrelin, a hormone that boosts appetite, and more of the peptide hormones that are believed to curb hunger. Plus, the more you chew, the more thoroughly you break down food, which may release nutrients into your blood faster and give your brain time to register that you're full.

To slow down your noshing and potentially reduce your calorie consumption, which, in turn, can contribute to weight loss, focus on eating mindfully at every meal, consider putting down your fork between bites, and try to increase your number of chews with every mouthful.

There's a physiological reason ice cream, french fries, and cupcakes are so hard to resist: Your body is wired to crave rich food. Consuming sugar can prompt the release of serotonin, a neurotransmitter that regulates mood and happiness, and sweet and salty foods can trigger the release of dopamine , a neurotransmitter involved in pleasure, according to the Cleveland Clinic.

Eating nutrient-dense foods throughout the day can keep your glucose which fuels your body at a high level so that you feel energized and satisfied.

Consider snacking on nutritious choices such as fruit with yogurt, vegetables with hummus, and whole-grain bread topped with nut butter. Over time, these small, consistently nutritious choices will help you meet your weight loss or body composition goals — even if you still enjoy less nutrient-dense foods in moderation.

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Science-backed weight loss High glycemic foods shows little risk of infection Science-backed weight loss Sciende-backed biopsies. Discrimination at work is linked to Science--backed blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? According to the CDC, nearly three-quarters of us are overweight or obese. That suggests that losing weight is not easy—yet it is entirely possible when done right.