If you are looking for a scientific way to lose weight, consider checking out what fat loss clinical studies are revealing. Scientists have studied different ways for people to shed excess pounds without leaning towards unhealthy diet trends. Researchers have come up with some simple methods and procedures that enhance losing weight without health risks linked to fad diets.
Scientifically proven methods should include keeping a journal. Aside from recording your nutrient intake, you must also indicate your emotional state or psychological triggers that encourage you to eat fattening food when you should not. List down how much exercise you do each day among other pertinent details. Review your journal every week to see where you falter and to identify what procedures work.
Of course vitamins and minerals are included in scientific studies for fat reduction programs. Researchers at the University of Tennessee have studied how calcium rich dairy foods can actually speed up weight loss by 50 to 70 per cent. Calcium also strengthens the bones preventing osteoporosis. It is important though, to take low-fat versions of dairy products such as milk, cheese and yogurt.
It is scientifically proven that you will have to exercise regularly, at least 5 times a week, to be able to lose weight and to maintain a good figure after you have lost excess fat. Neglecting to work out after you have reached your target weight will result in gaining all the pounds back. Scientific research has revealed that the best exercises to focus on are cardiovascular routines.
Protein is another nutrient that is essential to have in every meal if you want to lose excess fat quickly. Researchers from the University of Illinois studied how high quality protein can decrease fat yet build muscles. This is an important factor because maintaining muscle mass while on a diet will help you burn calories efficiently. Be aware though, that too much protein intake can damage your kidneys.
Researchers at the Umea University in Sweden have also proven a long standing belief that it is very important not to skip breakfast. In a study of a group of adolescents, participants were asked about their breakfast eating habits. After 27 years, health checks on the same group of people indicated that those who ate poor or no breakfasts were likely to suffer from abdominal obesity in adulthood.
When you are always hungry, you will tend to falter and eat too much at once when you do give in to your cravings. Missing important meals will weaken your willpower to stay away from fattening foods such as chips, sweets and chocolates. Try to have something healthy and non-fattening in your stomach 4 to 5 times a day to avoid hunger pangs.
Recent fat loss clinical studies have revealed that hormone levels are kept stable as your metabolism runs at a faster rate if you regularly eat a healthy breakfast each morning. This enables your body to burn more fat and calories. It is also a good idea to eat regularly, even in mall portions throughout the day to prevent you from binge eating.