How to lose weight fast: 7 scientific ways to drop fat

1. Trying intermittent fasting

A pattern of eating called intermittent fasting (IF) entails periodic short-term fasts and eating meals during the day for shorter periods of time.

2. Tracking your diet and exercise

Being conscious of what they eat and drink every day is important for anyone trying to reduce weight. Keeping a journal or using an online meal tracker is one method to accomplish this.

3. Eating mindfully

Eating mindfully involves paying attention to the location and method of consumption. This habit may help people appreciate their food more and may also

4. Eating protein with meals

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.

5. Cutting back on sugar and refined carbohydrates

Added sugars in beverages are becoming more common in the Western diet, which is linked to obesityTrusted Source.

6. Eating plenty of fiber

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

7. Balancing gut bacteria

Everyone has varied gut bacteria types and quantities. Some varieties improve meal energy extraction, causing fat deposition and weight gain.