This video aims to provide comprehensive guide on weight loss, where we’ll break down the science behind it and share tips for achieving sustainable weight loss.

Understanding the Science:
When you consume fewer calories than you burn, your body taps into stored energy, leading to weight loss. However, it’s not just about calories, factors like metabolism, genetics, and hormonal balance play crucial roles.

3 Ways to Lose Weight:
I. Medication: Doctor recommended those medicine for individuals with a BMI of 30 or higher.
II. Surgery: Bariatric surgery may be advised for significant weight loss.
III. Natural Approach: Achieve weight loss through a combination of diet and exercise.

13 Science-Backed Tips for Natural Weight Loss:

  1. Balanced Diet: Each meal should include protein, healthy fat, complex carb, vegetables & fruits.
  2. Add protein to your diet: High-protein diet can boost metabolism and make you feel full and reduce your appetite.
  3. Fiber Intake: Fiber slows stomach emptying, helping you eat less.
  4. Eat more fruits and vegetables: They are extremely nutritious and act as weight-loss-friendly foods.
  5. Limit Processed Foods: They are usually high in added sugars, added fats, and calories.
  6. Mindful Eating: Pay attention to what you eat to avoid overindulging.
  7. Eat Slowly: Slower eating prevents overconsumption.
  8. Stay Hydrated: Water intake controls hunger.
  9. Regular Exercise: Include cardio, strength training, and flexibility workouts.
  10. Get Enough Sleep: Aim for 7 to 9 hours of quality sleep. Sleep-deprived people are 55% more likely to develop obesity. Sleep deprivation disrupts the appetite hormones.
  11. Manage Stress: Practice meditation, deep breathing, or yoga.
  12. Limit Liquid Calories: Instead of calorie-laden beverages, choose for water or unsweetened alternatives.
  13. Use smaller plates: People seem to fill their plates, regardless of plate size, so they end up putting more food on larger plates.

Incorporating these tips into your daily routine can contribute to successful and sustainable weight loss.

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