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You can read innumerable articles on weight loss tips with just one click on the internet but how many of them actually work? Similar to the challenge of finding a good doctor, identifying the right tips for managing weight can be daunting. But in this article, we will present evidence-based weight loss strategies that have proven to be effective in assisting people to maintain a healthy weight and lifestyle. Now let’s have a look at some of these weight-loss techniques:

1. Eat your dinner early
Eating your dinner early is a dietary habit that involves having your last meal of the day earlier than usual, typically two to three hours before bedtime. A recent study suggests that people who eat late at night experience an 18% elevation in blood sugar and a 5% increase in stress hormone (cortisol) levels, which is one of the factors in increasing weight [3]. Furthermore, fat burning reduces by 10% in individuals who eat late compared to those who eat dinner earlier. So, by having an early dinner, you may be able to regulate your body’s natural rhythm and promote weight management.

A wholesome weight loss journey starts with the right advice. Speak to an expert and get started. Consult a dietician

2. Try meal replacements
While a balanced and wholesome diet is one of the most important aspects of weight management, research shows that meal-replacement shakes can help with weight loss in some people. A meal replacement shake is a nutrient-dense composition that intends to replace a major meal of the day. ‌It can come in handy in your weight loss journey in the following ways:

-Reduce calorie intake: Limiting calorie intake plays a critical role in losing weight. However, it can be difficult to stick to low-calorie foods or even keep a track of calorie intake. Meal replacement shakes tend to keep you full for a long time while limiting calorie intake.
-Replacement of unhealthy meals: When we are traveling or partying, we tend to binge on unhealthy meals. Even when we are in a hurry or stressed, we give in to packaged and junk food. Meal replacement shakes are portable and convenient, and can help you resist the temptation of fast food.
-High protein content: While not all meal replacement shakes have the same composition, most of them have high protein content. Proteins are vital for weight loss as they offer great satiety and reduce food cravings.
-Fortified with nutrients: When we cut back on calories, meeting all the nutritional requirements becomes complicated. Most meal replacement shakes are fortified with nutrients and can fill nutrient gaps in your diet.

3. Snack sensibly
Adopting sensible snacking is a healthy approach to eating that involves choosing nutritious snacks to meet your daily nutrient requirements and maintain a healthy weight. It involves choosing foods rich in protein, fiber, and healthy fats while avoiding those with high sugar, sodium, and unhealthy fat content. Some healthy snacks that can help manage your hunger pangs between main meals and aid the weight loss journey are nuts like almonds and walnuts, low-calorie fruits like apples, oranges, grapes, sprouts, yogurt, and whole grain crackers.

4. Choose pre-meal hydration
A study[4] revealed that drinking 500 mL of water 30 minutes before a meal help promote feelings of fullness, reduce appetite, and ultimately lead to weight loss or weight management. Though not rapidly, this method can help at a mild and healthy rate. It is important to note that drinking water alone is not a magic solution for weight loss or management. A balanced diet along with regular physical activity is also essential.

Note: If you suffer from heart-related complications or have severe kidney impairment, your doctor may recommend watching your water intake. Do not make any changes to your routine without reaffirming with the doctor.

5. Get the right sleep dose

Many experts have highlighted that sleeping 7 to 9 hours each night can play a vital role in your weight loss goals. Studies have shown that sleep deprivation can disrupt the hormones that regulate hunger and appetite, leading to increased appetite and cravings for unhealthy food. Lack of sleep has been shown to increase the levels of the hormone ghrelin, which stimulates appetite and decrease the levels of the hormone leptin, which suppresses appetite [5]. This hormonal imbalance can lead to overeating and weight gain.

Adequate sleep helps curb cravings, regulate hunger hormones, and boost your energy to keep you active throughout the day. Additionally, getting enough sleep can help improve mood and reduce stress, which can help prevent emotional eating.

6. Increase your physical activity
Regular physical activity helps burn calories, increase metabolism, and promote weight loss. This can be achieved by incorporating exercises such as walking, jogging, cycling, or strength training into your daily routine. Studies [6] have reported that consistently exercising for a duration of 150 mins/week at moderate intensity is more likely to contribute to long-term weight loss and maintenance efforts.

A weight loss plan should be approached in a healthy and sustainable way. Crash diets or extreme caloric restriction may result in short-term weight loss, but they can be harmful to your health in the long run. Consulting with a healthcare professional or registered dietitian can help you develop a safe and effective weight loss plan.

(The article is written by Monalisa Deka, Senior Health Content Editor, and reviewed by Dr. Swati Mishra, Medical Editor)

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