Science-backed ways to lose weight

Tracking your diet and exercise

The most efficient method is to record these products in a journal or an online food tracker.

People who practice mindful eating pay attention to how and where they consume sustenance.

Eating mindfully

Intermittent fasting (IF) is a pattern of eating characterized by regular short-term fasts and the consumption of meals within a reduced time frame.

Trying intermittent fasting

Which have clear links to obesityReferences, even when sugar is found in beverages instead of food.

Cutting back on sugar and refined

Numerous studies have linked less than 5–6 hours of sleep per night to an increased risk of adiposity. 

Getting a good night’s sleep

Eating protein for breakfast

Consuming protein for breakfast Protein can help regulate hunger hormones and make people feel satisfied. 

Eating plenty of fiber

Whole-grain breakfast cereals, whole-wheat pasta, whole-wheat bread, oats, barley, and rye Pulses, legumes, nuts, and grains.

Cortisol signals the need to replenish the body's nutrient stores with carbohydrates, the preferred source of fuel.

Managing your stress levels

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