When it comes to losing weight which one is the most effective way, exercise or diet? Numerous medical studies and scientific research suggest that exercise counts to only 20%, right diet and simple lifestyle changes turns out to be 80% effective.
Here are the seven simple lifestyle changes that you can make for your weight loss goal and lead a healthy life:
Chew thoroughly and eat slowly: A recent study suggests that people who eat faster tend to gain more weight than slow eaters. When you chew your food thoroughly makes you eat less. Your brain gets the signal that you have eaten enough, increases the feeling of fullness with fewer calories and your portion size reduces. Another study reports improving chewing activity could become a useful tool for combating obesity. Some preliminary research also found that chewing each mouthful thoroughly and prolonging meal duration reduced food intake.
Ditch sugary drinks: Numerous research concluded that sugary beverages like soda, sports drinks and energy drinks should be avoided. Soda has been associated with an increased risk of many diseases (1, 2,). Eating sugar and weight loss are intensely related. You cannot lose weight while on a sugary diet. There are sufficient scientific evidence to suggest that decreasing sugar consumption will reduce obesity and obesity-related diseases. When you consume calories from sugar, access calories become fat in your body. Even if you exercise regularly while on a sugary diet, you would not be able to lose weight.
Intermittent fasting: The American Heart Association (AHA) states that intermittent fasting may produce weight loss, reduce insulin resistance, and lower the risk of cardio-metabolic disease. The AHA recommends intermittent fasting as an option for weight loss and calorie control as part of an intentional approach to eating. It focuses on the timing and frequency of meals and snacks as the basis of a healthier lifestyle and improved risk factor management. Although intermittent fasting showed weight loss success in several studies on obese or overweight individuals, the National Institution on Aging (NIA) does not recommend intermittent fasting for non-overweight individuals because of uncertainties about its effectiveness and safety, especially for older adults.