You want to lose some weight but are not up for rigorous exercise. Or maybe your schedule is tight these days and you can’t commit to going to the gym or even workout at home daily. You don’t want to use slimming tea and you’re afraid of the side effects as well. Losing weight can be an uphill task and sometimes frustrating. It's not a day’s job to lose weight gained over time. And it can be frustrating when you have religiously followed weight loss prescriptions but the results are not there.
Worst still are situations where people go to the extent of endangering their health to lose weight and some of these approaches can be unsustainable as well.
While it is not advisable to rule out exercise completely because of its inherent importance to the body (especially at this time when we sit more than we move around). Intermittent fasting has proven to be another healthy option to get rid of the extra body fat. A scientific inquiry discovered that intermittent fasting is effective for weight loss of 7-11 pounds over 10 weeks.
Research has also discovered that with Intermittent Fasting (IF) you don't lose weight only. Still, your brain also benefits from it as well as other health benefits. And if followed through can be inculcated as a healthy lifestyle.
What is Intermittent Fasting (IF)
Intermittent Fasting (IF) is a healthy way of losing weight that involves measurably or fully abstaining from eating for an extended period before eating normally again. Unlike dieting you’re not restricted from eating what you want but with a reduced portion at a specific time.
Fasting for hours a day and sticking to the eating window to eat whatever you want to eat can help you burn body fat.
So you are not just losing weight but the body fat stored in your body is burned up during the fasting stage.
Some experts said our bodies are wired to go longer periods without food and this is shown in ancient humans that have limited access to food. They engage in hunting and some other activities (that are energy-consuming) for an extended time before they can have access to food.
I just want you to know that it's possible to stay away from food for hours to help you lose weight. Imagine you have 24/7 access to fast food, I mean all you need to do is go down to a grocery store and you have varieties of food to choose from. You go to work and sit almost all day or maybe you work from home- your ability to move around is significantly reduced. So how do you want your body to reduce the build-up of calories if you can’t go to the gym or work out regularly?
You guessed it right- intermittent fasting. When you take breaks from eating, your body will tap in from the fat stored in your body as energy to keep you moving or thriving or going about your business. As a beginner you need to start small which is the right thing to do because it is going to take a little time to get used to it. You will reap the amazing rewards thereof and your beautiful body will thank you for it.
For a starter, you can start immediately with these schedules 12:12 (hours of fasting: eating window) 14:10, and 16:8. These are the shortest periods that you can start your new journey with and adjust accordingly afterward depending on your flow or capacity. Some gurus can go with one meal a day or two days for the entire week. But you don’t need that right now.
Benefits of Intermittent Fasting
Using Intermittent as a healthy way to lose weight, its a good option and you’ll end up not just losing weight but reaping other health benefits.
Mark Mattson, a neuroscientist who studied intermittent fasting for 25 years has this to say about the benefits of IF
“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease, and many cancers,”
Research also revealed the following health benefits of intermittent fasting apart from losing weight.
- Enhance mental clarity- Studies done on intermittent fasting show that it helps to boost human memory.
- Higher level of energy- You will lose fat while maintaining muscle mass.
- Keeps your heart in shape- Intermittent fasting strengthens blood pressure and normal heart rates as well as other heart-related measurements.
- Improved sleep quality- This is one thing that can help you sleep better at night.
- Wards off Type 2 diabetes and obesity. Studies have proved that Intermittent fasting prevents obesity. In six brief studies, obese adults lost weight through intermittent fasting.
Tips to Help You Succeed In Your Weight Loss Journey Using Intermittent Fasting (IF)
- Hug yourself and love yourself just the way you are, taking it one day at a time. You don’t rush the process.
- Stick with the schedule that is suitable for you.
- Embrace how you feel especially during the fasting hours, don’t fight it.
- Drink lots of water, lots of water. You’ll need it, especially when hunger pangs hit. It will help you stay hydrated and energized. You can spice up your water by adding lemon, ginger, cucumber, etc.
- Snack on fruits or take smoothies if you need to eat something during the fasting hours.
- Eat wholesome meals after fasting, feast on wholesome balanced meals but try not to overeat. Resist the urge to eat junk or soft drinks to get better results.
- Track your progress. You can check your weight occasionally and measure your waistline. When you see the result, you will be motivated to keep moving.
- If you fail the 1st time, 2nd time, 3rd time, or multiples times, please don't be hard on yourself or even fall back. You go again the next day. Give yourself grace. Habits are formed with small actions taken consistently.
This is an easy way but not an easy way to lose weight. You might feel tired, headache, or hunger (but if you’re sick or you need to fuel your body, then take care of your body) in the first week of intermittent fasting but this is your body trying to adjust to the new lifestyle. If you can power through this phase you will be well on your way to losing weight.
I know it’s not easy to adjust to a new lifestyle but we need that summer body and most importantly our body needs to be healthy to function optimally.
Have you tried intermittent fasting or was this helpful?
Let me know in the comment
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