Whether in a therapeutic setting or as part of a personal physical goal, weight loss is not always a simple period. Hundreds of methods, tips and tricks have been offered for decades, with widely varying results. The best way to lose weight is still to discuss it with approved professionals in the field:doctors, dieticians and nutritionists. However, research has also delved into the matter, and while no miracle cure exists, researchers have come up with various verified methods to help with weight loss.
Physical activity and a balanced diet remain the best way to lose the excess weight that we carry with us. But beyond these two facts, other actions can be taken daily to accentuate, optimize and accelerate the desired weight loss. These methods have been the subject of scientific publications in peer-reviewed journals and allow, according to the needs and objectives of each, to help in the loss and maintenance of weight.
Apart from the daily water needs of our cells (correct hydration acting on many parts of the body, from muscles to the brain to the kidneys), drinking water can help with weight loss. First, drinking water increases metabolic activity. Indeed, drinking 500 ml of water increases the metabolic rate by up to 30% (the effect occurs in about ten minutes) and can last up to 1h30 after water consumption. About 100 kJ is used, and up to 400 kJ for 2 liters of water.
Then, the researchers also advise drinking water before meals. In adults (the effect in the youngest seems less significant), drinking 500 ml before a meal reduces the calorie intake of it by reducing our need for calories. Mass loss is approximately 2% greater than a conventional diet, with 44% greater efficiency. However, the authors point out that it must be combined with a low-calorie diet for maximum effectiveness.
Green tea and coffee contain caffeine. This substance boosts the metabolism by mobilizing and lysing fats. Caffeine increases the level of adrenaline in the blood, reaching the fatty tissues; this signaling pathway leads to tissue lysis and the release of fatty acids into the blood. It is therefore enough to burn more calories than you consume in order to reach a negative energy balance. In addition, caffeine improves physical performance by about 11% after ingestion.
Green tea contains more flavonoids including catechins, powerful antioxidants. This is particularly the case of epigallocatechin gallate (EGCG), which has an inhibitory power on catechol-O-methyltransferase, thus preventing it from methylating norepinephrine. This results in an increase in the blood level of norepinephrine, with an effect similar to that of caffeine (release of fatty acids, increase in metabolism).
Sugar is one of the fiercest enemies of weight loss. It is omnipresent in our modern diets:fructose, glucose, galactose… It is possible to find it in all forms in a very wide variety of foods and dishes. In fact, sugar and its by-products, such as corn and maple syrups which have high fructose content, are associated with higher risks of obesity, type 2 diabetes and cardiovascular disease.
The metabolism of fructose differs from that of glucose. Its hepatic metabolism promotes lipogenesis, that is to say the creation of lipids. Also, fructose does not stimulate insulin secretion or leptin production (the "hunger suppressant" hormone). However, these two hormones are directly involved in the regulation of calorie intake and weight gain.
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Even if dietary fibers cannot be digested by the human digestive system, they act on our intestinal system and more generally on our organism. Fibers are characterized by their solubility in water. There are thus soluble fibers and insoluble fibers. Soluble fibers act on cholesterol levels by impacting lipogenesis and lipolysis. In addition, they stimulate the production of insulin and thus help regulate blood sugar levels.
Insoluble fibers, on the other hand, act more at the intestinal level. In addition to cleaning the intestinal walls, they facilitate the evacuation of stools by stimulating the entire transit. Finally, both types of fiber stimulate the secretion of leptin, leading to a faster feeling of satiety and therefore a lower calorie intake.
Fruits and vegetables contain many fibers helping to regulate weight. They also contain fewer calories and therefore have a low energy density. They are also mainly made up of water, joining the metabolic benefits mentioned above. Finally, the various compounds they contain act directly on the mechanisms regulating adiposity, leading to less significant weight gain in the medium term.
Exercising a physical activity is a mandatory step in the goal of weight loss. Physical activity also acts on the mental level by providing a feeling of well-being. Aerobics, fitness and cardio are the best methods to accelerate weight loss, especially at the waist level. Research has also shown a loss of visceral fatty tissue, resulting in better functioning of organs like the liver, spleen or pancreas.
One of the side effects of significant weight loss is a drastic reduction in metabolic activity. From then on, a loss of muscular density appears, with a progressive disaggregation of the muscular fibres. The goal is therefore to lose weight without reducing metabolic activity to the point of losing muscle mass. For this, the researchers advise bodybuilding, and in particular lifting weights. Strength training allows you to adapt metabolic processes, such as thermogenesis, to weight loss and to maintain correct muscle density.
