Methods of weight loss that scientific research supports include the following:

1. Trying intermittent fasting

It is becoming a popular way to lose weight and improve health. IF is a way of eating that involve regularly scheduled short-term fasts, usually lasting no more than 24 hours, and consuming all meals within a shorter time-frame each day. This eating pattern is growing in popularity as a means of weight-loss and improved health.

according to several studies, people who fast for short periods of time (up to 24 weeks) can lose weight if they are overweight.

The most common intermittent fasting methods include the following:

• Alternate day fastingTrusted Source
  (ADF): Fast every other day and eat normally on non-fasting days. The modified versionTrusted Source 
  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.

On days when you're not fasting, it's important to maintain a healthy eating pattern and avoid overeating.

2. Tracking your diet and exercise

If you want to lose weight, you need to be aware of everything you eat and drink each day. The most effective way to do this is to log every item you consume, in either a journal or an online food tracker.

In 2017, researchers estimated that there would be 3.7 billion health app downloads by the end of the year, with apps for diet, physical activity, and weight loss among the most popular. The popularity of these apps is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weight.

A study found that tracking physical activity helped with weight loss. Another study found that there was a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a simple device like a pedometer can be a useful weight-loss tool.

3. Eating mindfully

Mindful eating is a way of paying attention to how and where you eat food, in order to enjoy it more and maintain a healthy weight.

Most people are so busy that they eat quickly while they are doing other things, like driving, working, or watching TV. Because of this, many people do not pay attention to the food they are eating.

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.

4. Eating protein for breakfast

Protein intake can help regulate appetite by impacting hunger and satiety hormones. Protein intake has been shown to decrease levels of ghrelin, the hunger hormone, and increase levels of satiety hormones including peptide YY, GLP-1, and cholecystokinin.

According to research, eating a high-protein breakfast has hormonal effects that can last for a few hours.

A few good examples of high-protein breakfasts are eggs, oats with nut or seed butter, quinoa porridge, sardines, and chia seed pudding.

5. Cutting back on sugar and refined carbohydrates

The rising popularity of the Western diet has caused a sharp increase in the amount of added sugars consumed by the population. This increased sugar intake has been linked to obesity, even when the sugar is consumed in drinks rather than food.

Refined carbohydrates are food items that have been highly processed and no longer contain any fiber or nutrients. Applying this definition to common food items, refined carbohydrates would include white rice, bread, and pasta.

These are foods that are easy and fast to digest and turn into glucose quickly.

Glucose that isn't used by the body is stored in the adipose tissue, which contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

• whole-grain rice, bread, and pasta instead of the white versions
• fruit, nuts, and seeds instead of high-sugar snacks
• herb teas and fruit-infused water instead of high-sugar sodas
• smoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber is a type of carbohydrate found in plants that cannot be digested in the small intestine. Eating plenty of fiber can make you feel fuller, which may lead to weight loss.

Fiber-rich foods include:

• whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
• fruit and vegetables
• peas, beans, and pulses
• nuts and seeds

7. Balancing gut bacteria

Probiotic foods, which contain live bacteria, are thought to promote a healthy balance of gut bacteria, which in turn might help with weight management. One area of research that is emerging is focusing on the role bacteria in the gut might play in weight management. Probiotic foods, which contain live bacteria, are thought to promote a balance of gut bacteria, which could potentially help with weight management.

The gut microbiome affects digestion and metabolism, the immune system, and a person’s mood and behavior. The human gut is home to many different kinds of microorganisms, including 37 trillion bacteria Trusted Source. The gut microbiome affects digestion and metabolism, the immune system, and a person's mood and behavior.

Different individuals have different types and amounts of bacteria in their gut. Some types can lead to increased energy from food, resulting in fat deposition and weight gain.

Some foods can increase the number of good bacteria in the gut, including:

• A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.
• Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
• Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.

8. Getting a good night’s sleep

insomnia Not getting enough sleep is linked to being obese, according to many studies. The reason for this is not fully understood, but it may be due to insomnia.

Inadequate sleep has been found to disrupt the process in which the body turns calories into energy, a process known as metabolism. Poor sleep quality slows down metabolism, making the body more likely to store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, hormones which promote fat storage.

The amount of time someone sleeps also impacts the regulation of the hormones that control appetite, leptin and ghrelin. Leptin sends signals to the brain indicating that the person is full.

9. Managing your stress levels

If you're feeling stressed, it can affect your appetite. Stress causes your body to release hormones like adrenaline and cortisol. These hormones can initially decrease your appetite as part of the body's fight-or-flight response.

If people are constantly stressed, the hormone cortisol can stay in their bloodstream longer, making them more likely to overeat.

Cortisol is a hormone that signals the body to replenish its stores of nutrients, preferably from carbohydrates.

When insulin transports sugar from carbohydrates in the blood, some of it is used by the muscles and brain. If the individual does not use the sugar for energy, their body will store it as fat.

Researchers found that implementing an 8-week stress-management intervention program resulted in a significant reduction in the body mass index (BMI) of children and adolescents who are overweight or have obesity.

Some methods of managing stress include:

• yoga, meditation, or tai chi
• breathing and relaxation techniques
• spending some time outdoors, for example walking or gardening

Takeaway

There are no shortcuts to losing weight; it takes time and effort.

The best way to lose weight is to follow a nutritious and balanced diet.

A healthy diet should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. Exercising for at least 30 minutes every day is also beneficial.