7 scientific ways to quickly lose weight

Intermittent fasting, or IF, is a way of eating that involves going without food for short periods of time every day and eating meals more frequently during the day.  

1. Trying intermittent fasting

People who want to lose weight should keep track of what they eat and drink every day. One way to do this is to write down these things in a notebook or an online food tracker.  

2. Tracking your diet and exercise

As part of mindful eating, people pay attention to where and how they eat. People can enjoy their food more if they do this, and it may also help  

3. Eating mindfully

Protein helps people feel full by regulating appetite hormones. This is largely due to a decrease in ghrelin and an increase in peptide YY, GLP-1, and cholecystokinin.  

4. Eating protein with meal

Grains are refined to remove the bran and germ, which retain most of their fibre and minerals. White rice, bread, and pasta are examples.

5. Cutting back on sugar and refined carbohydrate

Instead of sugar and starch, dietary fibre is plant-based carbohydrates that the small intestine cannot digest. A diet high in fibre can boost  

6. Eating plenty of fiber

Research is beginning to focus on the function that bacteria in the gut play in the regulation of weight, which is an expanding field of study.  

7. Balancing gut bacteria

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