Top 10 scientific proven ways for weight loss

 Here are the top 10 scientifically proven ways for weight loss:

1. Eat a high-protein diet: Protein is the most filling macronutrient and can help reduce cravings and calorie intake.

2. Reduce calorie intake: To lose weight, you need to consume fewer calories than you burn. This can be achieved by reducing portion sizes, choosing low-calorie foods, and avoiding high-calorie snacks and drinks.

3. Increase physical activity: Exercise can help burn calories and increase muscle mass, which can boost metabolism and aid in weight loss.

4. Drink plenty of water: Drinking water can help reduce calorie intake and increase feelings of fullness.

5. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain.

6. Eat more fiber: Fiber can help reduce calorie intake and promote feelings of fullness, leading to weight loss.

7. Avoid processed foods: Processed foods are often high in calories, sugar, and unhealthy fats, which can contribute to weight gain.

8. Practice mindful eating: Mindful eating involves paying attention to your food and eating slowly, which can help reduce calorie intake and promote weight loss.

9. Reduce stress: Stress can lead to overeating and weight gain, so finding ways to manage stress, such as meditation or yoga, can aid in weight loss.

10. Consider weight loss medication or surgery: In some cases, medication or surgery may be necessary to achieve significant weight loss. However, these options should only be considered under the guidance of a healthcare professional.

Does it matter what breakfast you feed your children?

The brain represents about 2% of body weight of an adult but it consumes 20% of the oxygen and glucose the body produces, even at rest. Glucose is the brain’s main fuel supply and is therefore necessary for mental performance.

Despite the well established fact that increased levels in glucose are associated with better cognition 10-30 % of people in Europe skip breakfast - the first opportunity to replenish the glucose levels in the blood after a long night of fasting.

We all know breakfast is important, but does it matter what type of breakfast? We enlisted one scientist and a classroom full of schoolchildren, to see if we could find out.

"increased levels in glucose are associated with better cognition"

On two consecutive days we got our children to test two different types of breakfast - an English breakfast of scrambled eggs and toast, and an American one of waffles and maple syrup.

We waited three hours for the breakfasts to take effect and then gave the children a frustrating game of swing ball to play. What we were looking for was not swing ball skill, but rather the ability to stay focused on the task in hand and not get frustrated with losing.

So which breakfast proved a winner? Staying power was more prominent after the English breakfast. Why? Because foods like eggs, toast, and oats have a low GI content which means the glucose is released more slowly into the blood keeping you focused for longer.

Can water help fill you up? - Soup Diet

There’s a common dieting myth that if you drink a glass of water before you eat you will feel fuller for longer.

But is there any truth in this? We took it upon ourselves to put the water theory up against the latest idea in the science of dieting.

The new buzzword in dieting is satiety - it’s less about reducing your calorie intake and more about eating foods that will keep you satiated for longer.

To illustrate our study we conducted at Nottingham University we took two teams with a love for classic American automobiles and sent them on a road trip through the lonely Nevada desert to see which group would give in to their hunger pangs first.

Both teams were given an identical meal of chicken and vegetables with a glass of water. The only difference was that one team drank the water before they ate, and the other had the water blended with the meal to make a soup.

Then we sat back and waited for the hunger signals to kick in.

In the original study the group who ate the chicken and vegetable soup were satiated for 60 minutes more when compared to the group who drank the water before the chicken and vegetable meal.

"activating our satiety signals can reduce our hunger by up to a quarter"

But why? When we drink a glass of water with our meal our stomach is able to sieve the water from the solids passing quickly from our intestines into the stomach. However, when we combine the water and food in a soup this sieving is prevented and ensures that the water and the nutrients from the food stay together, homogenised, thus entering the intestine at the same time.

Because of the increased volume of the water and solid combined the food stays in our stomach for longer, activating our satiety signals and delaying emptying, which, according to the scientists, can reduce our hunger by up to a quarter.

Traditional wisdom says eggs are bad. Myth or Fact !

Eggs are one of nature's near-perfect foods. They contain an easily digestible form of protein, plus about a zillion other valuable compounds and nutrients, and with rare exceptions (we'll get to those in a bit) there isn't a single sound reason to avoid them, despite what you may have heard.

The advice of conventional dietitians and traditional medical folks to avoid eggs was based on the fact that eggs contain two substances that continue to suffer from a terrible reputation: cholesterol and fat. The demonizing of fat is a subject worth a column all its own, so we'll save that for another time. Right now, let's look a little more closely at cholesterol.

As we all know "The average literate Indian doesn't know exactly what cholesterol is but is quite certain that it's dangerous." The consensus seems to be that whatever it is, the less cholesterol the better. In fact, cholesterol is needed by every cell in the body. Without cholesterol, our bodies would disintegrate. About 80 percent of the cholesterol in the body is produced by the body itself, regardless of how much of it you eat or don't eat.

Most of your body's cholesterol is found in the cells, where it does all kinds of good things. Only about 7 percent of the body's store of cholesterol is in the blood, and even then it doesn't do any real damage until it oxidizes and begins to stick to the arterial walls. Nature, however, in her infinite wisdom, created the egg complete with its own built-in antioxidant. It's called lecithin, and it helps prevent the cholesterol in eggs from becoming a problem. Interestingly, lecithin is found in the yolk, which many people mistakenly discard because it contains cholesterol.

The real take-home point however, is this: Dietary cholesterol has virtually no effect on serum cholesterol. Even Dr. Ancel Keys, whose original "Seven Countries" study gave rise to the whole fat/cholesterol/heart disease madness in the first place, has said: "There's no connection whatsoever between cholesterol in food and cholesterol in the blood. None. And we've known that all along." That has been confirmed in study after study after study. Except in rare cases, the amount of cholesterol in the diet will affect your blood levels nary a wit. (The only exception to this are people who are called "cholesterol responders." Their bodies do not automatically decrease their internal production of cholesterol when dietary intake increases, so for this small group dietary cholesterol should be monitored.)

Egg yolks do contain an essential fatty acid called arachadonic acid, which has a mixed reputation. On the one hand, it is essential for your metabolism, and some authorities claim that up to 20 percent of the population is deficient in it. On the other, it is the "parent" molecule for many inflammatory substances, and some people are particularly sensitive to it. But according to nutritional educator Robert Crayhon, even if you're eating 10 whole eggs a day, it's probably not the presence of
arachadonic acid that's causing problems; it's much more likely to be an imbalance between the arachadonic acid and the omega-3 fatty acids that are missing from the diets of most Americans.

The solution? Make sure you're getting enough of those great omega-3's (found in fish and flaxseed oil), and don't worry about the arachadonic acid in the egg yolks.

By the way, in many supermarkets organic eggs, which contain plenty of omega-3's, properly balanced in the correct, beneficial ratio, are now available. As Dr. Fred Pescatore says, "If you buy nothing else for your family that is organic, please make it eggs."

To sum up: Can eggs be included as part of a healthy, fat-losing, low-carbohydrate diet? YES

how to find your BMR?

BMR means Basal Metabolic Rate. It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.

• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

• If you are sedentary : BMR x 1.2

• If you are lightly active: BMR x 1.375

• If you are moderately active (You exercise most days a week.): BMR x 1.55

• If you are very active (You exercise daily.): BMR x 1.725

• If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

Create a Calorie Deficit:
Lose at a Healthy Rate:

Your BMR is the amount of energy your body needs to function. Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.

We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.

Step One : Calculate your BMR with the following formula:

Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.

Every 3,500 calories is equivalent to 1 pound.

If you cut back 500 calories a day, you will lose 1 pound per week.

If you exercise to burn off 500 calories a day you will also lose 1 pound per week.

Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).

A healthy weight loss goal is to lose 0.5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision. To find out how you are spending your current calorie intake, keep a detailed food diary for at least one week.

Making little changes like these will really add up in the long run.