Top 10 Scientific Ways To Lose Weight At Home And 30-30-30 Rule For Weight Loss

Research-backed strategies such as calorie counting and portion control are integral components of a scientific way to lose weight. Some of the effective strategies backed by scientific studies to lose belly fat are as follows:  

1. Consume Plenty of Soluble Fibre 

Eating fibre can help you lose weight. When you eat fibre, it soaks up water and becomes like gel in your stomach. This slows down how quickly food goes through your body, which helps you feel full for longer. Feeling full can help you eat less and lose weight. Soluble fibre is beneficial in reducing belly fat. A study with over 1,100 adults found that for every extra 10 grams of soluble fibre eaten, belly fat gain decreased by 3.7% over 5 years. 

2. Eat A High-Protein Diet 

Adhering to a balanced diet that emphasises lean protein intake is a fundamental aspect of the scientific way to lose weight. Consuming high amounts of protein triggers the release of the satiety hormone, which reduces appetite and makes you feel full for longer. It also boosts your metabolic rate, which can help you burn more calories. Therefore, consuming enough protein can help preserve muscle mass during weight loss. 

Also Read: High-Protein Diet For Weight Loss: Meal Plan And Top Food 

3. Reduce Stress    

Stress is another major factor impacting your body weight. When you overthink or experience stressful situations, you produce cortisol hormone. Its high level promotes abdominal fat storage, making it harder to lose weight. Women with larger waistlines also tend to produce more cortisol in response to stress, which can further contribute to fat gain in the mid-abdominal area. To prevent this, you can engage in activities like yoga or meditation. 

4. Do Cardio Exercise  

Another healthy and fun way to lose extra fat is to do cardio exercises, like aerobics and Zumba. They are quite effective as they involve your overall body muscles and help you keep in shape. Cardio exercises are generally performed for a set period and with a particular frequency. You can do them at home simply by watching tutorial videos or do them together in groups.  

5. Do Resistance Training (Weightlifting) 

Resistance weightlifting, or strength training, is important for maintaining and building muscle mass. Research in people with prediabetes, type 2 diabetes, and fatty liver disease suggests that resistance training may also help burn belly fat. It is more effective when combined with aerobic exercise.    

6. Get A Good Sleep  

Sleep plays a crucial role in maintaining good health and mind, and it can also affect weight. Research suggests that not getting enough sleep may increase the likelihood of obesity and belly fat in certain groups. You should aim to get 7-8 hours of sleep every night. To relax your muscles or get a good night's sleep, you can also do some stretching exercises or drink turmeric milk. 

7. Eat Probiotic Enriched Foods  

Probiotics are good bacteria found in certain foods and dietary supplements. Studies have shown that certain strains of bacteria, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri, can help regulate weight and promote weight loss by reducing belly fat. You can include probiotic-enriched foods like yogurt, teff, buttermilk, and kefir. 

Also Read: Explore The Top 8 Foods Rich In Probiotics For Gut Health 

8. Drink Green Tea   

It is the healthiest beverage that has been recommended by dietitians for weight management goals. It contains caffeine and an antioxidant called epigallocatechin gallate (EGCG). This compound is a catechin that may help boost metabolism and promote weight loss, particularly in the belly area.  

For even better results, it's recommended to combine green tea consumption with exercise. For fast results, you can drink it twice a day: one in the morning on an empty stomach and one in the evening. 

Also Read: 10 Green Tea Benefits For Health & Weight Loss 

9. Drink Plenty of Water   

The body needs water for various processes, including regulating temperature and eliminating waste. This means that staying hydrated is very important for your health. Studies have shown that drinking water before a meal helps people feel fuller than average. Drinking water also helps prevent you from sabotaging your weight loss by overeating at once.  

10. Avoid Drinking Alcohol    

Alcohol can cause weight gain. Without any nutrients, some alcoholic beverages can contain as many calories as a meal. Alcohol also tends to reduce inhibitions and stimulate your appetite, which can make you eat less healthy foods. You can altogether quit drinking alcohol to lose weight. However, if this is difficult, try reducing your consumption.  

Note: Following a scientific way to lose weight often begins with assessing individual needs and goals through personalised assessments. Consulting with healthcare professionals or registered dietitians who specialise in evidence-based weight management can provide valuable guidance in navigating the scientific way to lose weight. 

How To Lose Weight Easily?   

Making healthy choices is a good idea when trying to lose weight. The two proven research strategies state that if you are trying to lose weight, you should eat a nutritious diet that includes lots of veggies & fruits and do a regular 40-minute workout. Healthy fats, such as olive oil, should be consumed in moderation; small amounts of lean meat, like fish and poultry, and moderate amounts of whole grains. Eating over 5 cups of vegetables and fruits daily can help you feel full. These are rich in vitamins, minerals, and phytochemicals that help prevent serious diseases like diabetes, heart disease, and some cancers.   

Also, exercise is essential for weight loss. Studies show that you need 40 minutes a day. Find exercises and workouts you enjoy, schedule time in your day for them, and make them a priority. Take a health break at work 15-30 minutes before you go to work and do something before you sit down in the evening.    

What Is The 30:30:30 Rule For Weight Loss?   

The 30-30-30 method involves consuming 30g of protein within 30 minutes of waking up and performing 30 minutes of low-intensity exercise. Tim Ferriss' book The 4-Hour Body first introduced this method in 2010, but it was recently popularised by nutritionist and health podcaster Gary Breck.   

The 30-30-30 layout is reasonable compared to some of its predecessors. "A high-protein breakfast is a good idea because it makes you more filling than regular breakfast options." Simply put, this means you'll feel fuller for longer.   

A 2014 study published in the Journal of the Federation of American Societies for Experimental Biology found that people who consumed 30 grams of protein at breakfast and fewer calories at lunch had significantly increased weight loss.