Science-Backed Strategies That Support Fat and Weight Loss

There’s no shortage of tips, tricks, and methods for losing fat or weight. The real question, however, is which of them actually work? With so much advice floating around, it can be overwhelming to choose which strategies to try, hoping they’ll give the results you’re looking for. There is also the issue of sustainability or which methods are most likely to last long-term.

The good news is there are strategies backed by science that can help you lose fat and weight. It is, however, worth noting that there is no single way to reach your body goals. A sustainable strategy involves a combination of things that support your overall health. Below are a few science-backed strategies that support fat and weight loss.

Consider intermittent fasting

Intermittent fasting (IF) is an eating pattern that involves alternating between eating and fasting. One of the most popular methods is 16/8 or fasting daily for 16 hours and eating all your food within an 8-hour window. A 2018 study suggested that this method leads to mild caloric restriction and weight loss and can help reduce blood pressure.   

There are also other variations, such as the 5:2 Diet, which involves fasting for 2 out of every 7 days, and alternate-day fasting, where you fast every other day and eat normally on non-fasting days. Another option is the 12-hour fast, which is often easier to follow since it includes the time spent sleeping.

Several studies suggest that intermittent fasting is comparable to caloric energy restriction and a good alternative for weight loss. There is also some research suggesting that it is more effective for reducing mass, body weight, and waist circumference. And compared to traditional dieting, IF is perceived to lead to fewer feelings of deprivation. 

Manage your stress levels

Being in constant stress causes your body to release cortisol or stress hormones. This compromises not only your efforts to eat healthy, but also to sleep right and exercise regularly. Higher stress hormones, furthermore, can cause you to feel hungrier and crave sugary, salty, and high-calorie foods.

It is also worth noting that elevated cortisol levels can cause you to accumulate fat, especially around the belly. This is because apart from increasing your appetite and cravings, they also disrupt metabolism and activate your body’s “fight-or-flight” response, which can both trigger fat resistance. 

Managing stress is all about taking better care of your overall well being. Some of the things that can help include:

• Be kinder to yourself and reward yourself for both small and big achievements.
• Find time to relax and take breaks in your day.
• Look after your physical health like getting enough sleep, eating healthy, and exercising regularly.
• Spend time on the things you enjoy; develop your interests and hobbies.
• Spend time in nature, like going out for a walk in parks and green spaces.
• Build your support network.

Cut back on carbs instead of fats

Carbohydrates are an important source of energy and a key part of a balanced diet. However, eating more of them than your body can use or store as glycogen leads to the excess being converted into fat. If this energy isn’t needed, it gets stored in fat cells and can contribute to weight gain, especially if you eat lots of carbs in every meal. 

Reducing your intake of (refined) excess carbohydrates, instead of fats, is considered more effective in managing body composition and supporting fat loss. Refined carbs can result in insulin resistance and blood sugar spikes, hindering fat burning and promoting fat storage. 

Get plenty of sleep

While sleep itself doesn’t burn fat, it is scientifically linked to fat and weight loss. It regulates the hormones that affect hunger and appetite (leptin and ghrelin), making sure they stay in proper balance. Chronic sleep deprivation can decrease the levels of these hormones, resulting in feeling hungrier before a meal.  

Being chronically sleep deprived, furthermore, has been associated with cravings for higher-calorie foods. It has been found to alter brain activity, increasing the reward centers’ food response and making it difficult to resist tempting foods. Also, a 2022 clinical trial found that increased sleep duration in adults resulted in reduced overall calorie intake by 27 kcal or calories per day on average. 

So, aim for seven to nine hours of sleep each night. Here are a few ways to create healthy sleep habits: 

• Maintain a regular sleep-wake time cycle
• Keep your phone and other electronic devices out of the bedroom
• Keep your room cool, dark, and quiet
• Avoid caffeine later in the day
• Don’t drink or limit alcohol before bed

Combine a reduced-calorie diet with regular physical activity

Reducing calorie intake is all about consuming fewer calories than you burn. This doesn’t mean eating too little or starving yourself, but more about controlling your portion (being mindful of how much you eat) and swapping high-calorie foods with lower-calorie choices. 

Don’t forget to pair it with regular physical activity, particularly strength training. This helps limit muscle loss, which may reduce metabolic changes during long-term calorie restriction. Cardio exercises, including walking, jogging, and swimming, are also important not only for fat and weight loss, but overall health. 

Consider non-invasive body shaping procedures

At Sanctuary by Cutis, we offer several non-invasive body shaping treatments that can support your fitness efforts. These use different modalities that target stubborn areas to reduce fat, sculpt your physique, and define the muscles. These include: 

• ThermoSculpt – uses diathermocontraction (diathermy + faradic muscle contraction) for fat burning, breaking down fat, and toning muscles in the abdomen, arms, thighs, buttocks, and knees. It generates deep dermal heating and stimulates involuntary muscle contraction for total body reinvention.
• CoolSculpting Elite – uses Cryolipolysis or fat freezing to target, freeze, and kill fat cells in 9 different areas, including the belly, thighs, chest, arm, and chin. It has two cooling panels that can treat two areas at the same time with 18% more skin coverage, allowing for reduced treatment time and fewer treatments overall.
• Vanquish ME – this uses contactless radiofrequency heating to target, and kill fat cells. It is US FDA-cleared for circumferential reduction of the abdomen area, but can also help you lose inches off your thighs, hips, and lower back. Vanquish ME features a large spot size coverage that can treat flank to flank in a single session.
• Acoustic shockwave therapy – uses targeted vibrations and wave pulses to break down fat that causes cellulite. It can also tighten skin, help stimulate collagen production, and improve the appearance of scars, cellulite, and stretch marks. It can be used alongside non-invasive fat reduction, like fat freezing.

These and other non-invasive body treatments are also available in our Sanctuary by Cutis Gym. This offers a subscription-based approach to non-invasive body shaping procedures, allowing you to combine treatments and work out different trouble zones. Other benefits include: 

• Wide range of US FDA-cleared and CE-marked body shaping devices
• Combination treatments instead of locked in a package
• Work out different body areas for consistent results
• Membership/subscription plans for people of different ages and fitness levels
• Improve your fitness levels and self-confidence

Take charge of your overall health with daily good habits. Know that there is no magic pill or one-size-fits-all solution for fat/weight loss, so focus on things that you can do consistently for the long term. Also, don’t hesitate to consider non-invasive body shaping procedures to support what you’re already doing. 

Ready to kickstart your body contouring journey? WhatsApp Sanctuary by Cutis today at +65 9780 2079 to learn more or schedule an appointment.