Is It Worth It
Ive found that intermittent fasting is worth it because of the mental clarity I have in the mornings to do my most important work. To date, it has not affected with my lifestyle and I can continue to exercise at my desired intensity.
Because I stop eating a few hours before bed, I also feel like I sleep better at night. Not going to bed with a full stomach makes me feel relaxed and able to fall asleep faster.
Ways To Do Intermittent Fasting
Many intermittent fasting schedules exit. Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
Each persons experience of intermittent fasting is individual and different styles will suit different people. Choosing regular time periods to eat and fast.
For instance, you might try eating once during an 8 hour period each day and fast the remainder or you might choose to eat one meal a day, two days a week. Several methods exist and some include
1. The 16/8 method: In this method, you can pick a daily approach that restricts daily eating to one 6-8 hour period a day. You may try 16/8 fasting thus eating for 8 hours and fasting for 16 by for instance skipping breakfast, eating your first meal at noon, and your last meal at 8 pm.
2. The 12-hour method: This method is suitable for beginners since the fasting window is relatively small, much of the fasting occurs during sleep and the person can consume the same number of calories each day. For example, A person could choose to fast between 7 pm and 7 am. They would need to finish their dinner before 7 pm and wait until 7 am to eat breakfast but would be asleep for much of the time in between.
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Its Okay To Take Breaks After You Form The Intermittent Fasting Habit
The first month that I was abiding by this eating pattern, I was somewhat religious about it. I believe in forming habits when it comes to any permanent change. So I focus on that and less on the results. For intermittent fasting to stick, I wanted to establish the habit.
I went to Vegas for a wedding my first month of intermittent fasting, and I didnt abide by it in the slightest . There were two additional days in that first month that I took a break. One day, I felt faint, and on another day was depressed and used food as comfort. Despite these two hiccups and one trip, I successfully followed an intermittent fasting schedule 85% of that first month.
Once I had established the habit, I became slightly more lenient. But I still follow this eating pattern most days. And yes, I try to work out while fasted most days!
Consider Various Methods To See And Measure The Weight Loss Results
While the numbers on a scale can be useful, its better to measure fat loss in more than one way. Use a tape measure, take before and after photos, and invest in a smart scale to get the full picture.
The DoFasting Smart Scale is a great option for seeing your body mass index, metabolic levels, body fat percentage, and many more progress markers throughout the process, and is compatible with the DoFasting smartphone app!
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Types Of Intermittent Fasting For Women
Before I dive into which fasting schedule tends to work best for the female body lets first look at the different types of intermittent fasting.
Daily 12 to 16 hours fastsFor a 12 hour fast, you would eat between 8 a.m 8 p.m. A 16-hour fast would have an eating window between 12 p.m and 8 p.m.
24 Hour fastsNo food intake for a full 24 hour period done once or twice a week.
5:2 FastsConsists of 5 days with regular eating and 2 fast days in which calories are reduced to 500-600.
Alternate Day FastingFasting every other day. Some versions allow 500 calories on fast days.
Reduces The Risk Of Diabetes And Heart Disease
As you lose weight and lower your blood pressure, the body necessarily responds with lower risks of diabetes, heart disease, or a related metabolic syndrome.
In fact, studies suggest that intermittent fasting is particularly effective in preventing cardiovascular issues by lowering cholesterol and improving the bodys responses to oxidative stress.
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Simple Ways To Lose Belly Fat Based On Science
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
Youll Likely Feel Hungry
Even an 8- or 12-hour fast might feel like a long time when youre not used to fasting.
You may go to bed hungry several times per week. That may naturally feel unpleasant and unsustainable in the long term .
Plus, at times, it might be necessary to override your natural hunger and fullness cues in order to not break your fast earlier than planned.
This doesnt mean that fasting isnt a schedule you can get used to. Once youve adjusted to intermittent fasting, you might even find it makes you feel less hungry (
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Might Go Against Your Intuition
Intermittent fasting requires discipline, restraint, and planning ahead.
For some people, using those tactics to keep your calorie intake within a designated time frame is no problem, but for others, it might feel unnatural at first. This may be especially true if youre used to relying on your intuition to decide when to eat.
Further, if you prefer not to follow a strict schedule, you might find intermittent fasting frustrating.
Whats more, if your schedule tends to vary from day to day because of work, family, or other obligations, keeping your calorie intake to a designated time frame could be challenging.
Can Be A Sustainable Lifestyle Change
Intermittent fasting might sound complicated and intimidating, but it can be simple at times. In fact, you might even find that fasting helps simplify your day since you need to plan fewer meals.
Whats more, it doesnt typically require calorie counting, watching your macros, eating certain foods that you might not be used to eating, or eliminating certain foods that you otherwise enjoy.
For example, having an early dinner followed by a late breakfast the next day is one way to fast intermittently. If you finish your last meal at 8 p.m. and dont eat until noon the next day, youve technically fasted for 16 hours.
For people who get hungry in the morning and like to eat breakfast, or for those who cant eat until later in the evening due to work schedules and other obligations, this method may be hard to get used to.
However, other people instinctively eat this way already. They may be more prone to trying out an intermittent fasting eating pattern.
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The Three Day Detox Diet Guide:
Unlike the 7 day Detox Diet Week, this plan is the same for all three days. If youre looking for a more gradual move into smoothie heavy days, you may want to start with the 7 day Detox Diet Week.
Day #1- youll have 2 Detox Smoothies, one 500 Calorie Meal and 2 Detox Snacks. Plus detox drinks.
Day #2- youll have 2 Detox Smoothies, one 500 Calorie Meal and 2 Detox Snacks. Plus detox drinks.
Day #3 youll have 2 Detox Smoothies, one 500 Calorie Meal and 2 Detox Snacks. Plus detox drinks.
Heres an example of the Three Day Detox Diet:
Editorial Sources And Fact
- Fothergill E, Guo J, Howard L, et al. Persistent Metabolic Adaptation 6 Years After The Biggest Loser Competition. Obesity. August 2016.
- Varady KA, Cienfuegos S, Ezpeleta M, et al. Cardiometabolic Benefits of Intermittent Fasting. Annual Review of Nutrition. October 2021.
- Gabel K, Hoddy KK, Haggerty N, et al. Effects of 8-Hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study. Nutrition and Healthy Aging. June 2018.
- Catterson JH, Khericha M, Dyson MC, et al. Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension. Current Biology. June 2018.
- De Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal of Medicine. December 26, 2019.
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Consider How Long Your Body Needs To Adjust To A New Routine
Intermittent fasting can be a shock for your body, so you need to start with small fasting windows before increasing to longer fasting periods.
This will prevent your body from going into starvation mode and saving fat stores, making it easier for you to complete successfully, especially depending on how easy your body type loses weight.
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2.Now the second way that intermittent fasting can help certain individuals burnfat faster
Then they would with regular continuous calorie restriction is because it reduces the number of calories that you eat on a daily basis without reducing the size fullness and quality of your meals.
When youre eating 5 or 6 times a day and youre trying to stay in a calorie deficit to burn fat your meals wind up being tiny.
This could lead to a very unsatisfying experience every time you eat.
If your meals start looking like one brown rice cake with half a tablespoon of peanut butter and only 3 almonds its easy to see how eating can quickly
become more of a chore with no satisfaction rather than something that you actually enjoy.
If you hate your diet youre not going to stick to it and it doesnt matter how good the diet looks on paper if you dont stick to it youre not going to lose any inches off your waist.
This is where intermittent fasting presents an Advantage for many people. By only eating once or twice a day you can have much larger and more filling meals
that leave you satisfied and you can choose from a larger selection of options that would normally be unavailable in the continuous calorie restriction model
because those options may contain too many calories to balance out with 5 other meals.
this is highly dependent on personal preference but for a large group of people including myself, it can make dieting much easier.
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Intermittent Fasting: Men Vs Women
Intermittent fasting may not benefit women as men and may affect differently in each case.
According to one study, eight men and eight women were put on the test to study the effects of 3 weeks of alternate-day fasting on glucose tolerance.
As a result, it was found that glucose response was impaired in the case of women, and men had no change in glucose response. Read more Trusted Source.
Note: Women should take extra care before incorporating this fasting pattern for their weight loss.
Ing Thoughts On Intermittent Fasting For Belly Fat Loss
Some people, like myself, have a predisposition to store their fat in their bellies.
I also have some hormonal stuff going on that is great at pumping up testosterone for me. I, therefore, store my fat much like a dude with a beer gut does. I also have a family history of storing fat in the stomach.
Plus, I started getting serious about losing my belly fat at age 35 right when womens metabolism starts to slow down FOR THE REST OF OUR LIVES. I had the cards stacked against me.
However, I believe that when there is a will, there is a way. For me, intermittent fasting is the way. Following this eating style helped me stack the cards more in my favor.
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Who Should Avoid Intermittent Fasting
Intermittent fasting is not for everyone. Particularly, lactating and pregnant women. Individuals with chronic diseases taking medications for diabetes, heart disease, or blood pressure should avoid doing as per some studies.
Diabetes people should take special caution because fasting can lead to dangerously lowering the blood sugar levels.
Note: You should consult an authorized medical expert before incorporating intermittent fasting for your weight loss.
Create A Weight Loss Plan According To Your Bodys Ability To Lose Weight
Body composition necessarily plays a huge role in your overall health, which is why planning a diet according to your body type is essential. Instead of trying to lose weight by crash dieting, step back and use S.M.A.R.T. as a guide to identifying achievable and enjoyable weight loss goals for your body.
That includes goals that are specific, measurable, attainable, relevant, and time-bound.
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