There are a myriad of diets supplementation, meals replacement plans that claim to help you lose weight quickly but they're not supported by research-based evidence. But, there are research-based strategies that aid in weight reduction.

These strategies include exercise and calorie monitoring intermittent fasting, cutting down on carbohydrate consumption. In this post, we consider nine effective methods of weight loss.

Scientifically supported ways to lose weight

These are scientifically supported methods to lose weight:

Trying intermittent fasting

Intermittent fasting is an approach to eat that requires you to eat only for a short time and then eat again later.

Numerous studies have demonstrated that weight loss can be achieved by intermittent fasting for a short period of time. This can last as long as 24 weeks.

The most common intermittent fasting methods are the following:

Alternate day fasting (ADF) Fasting every other day, and consume normal food on days when you are not fasting. Modified version: Fasting days can be reduced to between 25 and 30 percent of your body's energy needs. Visit here: www.betterbyfood.com for more information.

The 5:2 Diet is a fasting diet that lets you eat only 2 days out of seven. On days of fasting, you should eat between 500 and 600 calories.

The 16/8 method involves fasting for 16 hours, and then eat within the 8-hour timeframe. For most people, the 8-hour timeframe is between noon to 8 p.m. A study conducted on this technique found that eating within a limited period led to the participants consuming less calories, and also losing weight.

It is recommended to adhere to an eating plan that is healthy when you are not fasting and avoid over-eating.

Tracking your diet and exercise

If someone wants to lose weight, they must be aware of everything that they consume and drink every day. This can be done by keeping track of each drink and food they consume in a journal or online.

Mindful eating

Mindful eating is the practice of encouraging people to pay at what they eat and where it is sourced. This can allow people to appreciate the food they eat and keep their weight in check.

Many people are in a hurry and consume food on the go, in the car while at work, or while watching TV. This means that many people are barely aware of the food they are eating.

Methods to eat mindfully include:

Food should be served at a table, or sit down.

Avoid distractions while you eat Avoid using the television or use your phone while you're eating.

Slow eating Be patient and enjoy the food. This technique helps with fat reduction because it gives the brain the time to understand the signals that they are full, which can help to avoid overeating.

Be mindful of your choices when it comes to food Make sure you choose foods full of nourishing nutrients and will keep you satisfied for hours rather than minutes.

Eating healthy protein for morning meal

Proteins can to regulate appetite hormones, and can make people feel fuller. This is most likely due to a reduction in the hunger hormone ghrelin and an increase in the satiety hormones peptideYY GLP-1, cholecystokinin and YY.

Studies have shown that high-protein breakfasts may have hormonal effects on adolescents.

Eggs, oats and nut butters are all good choices for protein-rich breakfasts.

Reducing sugar and refined carbs

The Western diet is becoming increasingly rich in added sugars, and there are clear links to obesity, even when the sugar is present in beverages rather than food items.

Refined carbohydrate is a refined food that is not rich in fiber or other nutrients. This includes white rice, bread, and pasta. These are foods that are simple to digest and convert to glucose quickly.

Exceeding glucose can be absorbed into the bloodstream, triggering the hormone insulin. This hormone promotes fat storage within the body's adipose tissue. This contributes to weight gain.