How One Woman Used Intermittent Fasting To Lose 65 Pounds In Six Months
At 337 lbs, health and beauty influencer Janielle Wright was afraid she would die. Her body was in pain and she had trouble breathing at night.
I was going to sleep worried that I wouldnt wake up the next morning, Wright told NBC News BETTER.
She was also afraid that she wouldnt live to see her 3-year-old daughter, Novah, grow up. That was when Wright, 28, realized something had to change.
This is no way to live thinking youre going to die because youre overweight and youre unhealthy, she says.
Intermittent fasting is a time-restricted eating method where you only allow yourself to eat within a certain window of time.
In January, Wright began her weight-loss journey through intermittent fasting. Its a time-restricted eating method where you only allow yourself to eat within a certain window of time. Wright says the method helped her lose 65 pounds so far.
I just prayed and asked that could see me through this journey, and could be consistent and be patient, because I feel that patience is key when it comes to weight loss, recalls Wright.
Intermittent Fasting Can Help Weight Loss
IF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains , are quickly broken down into sugar, which our cells use for energy. If our cells dont use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.
Between meals, as long as we dont snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.
Don’t Exercise For Weight Loss
It’s widely known that exercise and weight loss go hand in hand, right?
So why not do some light exercise to boost your water fasting results, especially if you start feeling that “energy high” after a couple of days?
The problem is, research has shown that if you exercise during a water fast you will destroy your lean body mass at an alarmingly accelerated pace!
And this is true, even if you “only” do light/moderate exercise.
You can find more details in my guide on water fasting ketosis, or more precisely in the part that talks about the consequences of exercising in ketotis).
The bottom line is, you don’t need to lie in bed all day while you’re doing a water fast.
Just do your best to avoid any activities that raise your heart rate, make you start breathing heavily, or require a lot of energy to perform
So things like heavy work, weight lifting, or basically any kind of sports.
And while this wasn’t exactly a tip that can boost your water fasting results, it’s even more important you understand what you’re NOT supposed to do.
Let’s move on to taking a look at what science has to say about how much lean body mass you can lose during water fasting.
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Will I Lose Weight If I Fast One Day A Week
Going a day without eating is generally safe and can be beneficial in several ways, including as a weight-loss tool. Fasting does not help weight loss any more than other conventional approaches and can be harder to stick with over the long term.
Reconnect With Your Satiety Cues
Speaking of mindless eating, you can reprogram your brain for weight loss by tuning back into your bodys natural Im hungry and Im full cues.
Dieting combined with eating on the run or while multitaskingdriving, watching TV, playing with your phonecan really disconnect you from your natural signals of hunger and satiety, says Albertson. Plus, as children, we also learned to clean our plates rather than eat until satisfied. Add the fact that portion sizes have grown significantlyas much as 60% for things like snack foods and the result is consistent overeating.
Instead, try to eat when youre hungry and stop when you are satisfied rather than stuffed, says Albertson. Instead of tracking your food, try tracking how hungry you are before, during and after meals to get back in touch with these signals.
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Why When You Eat Matters According To Scientific Research
In a study published in Obesity Journal, researchers randomized 93 overweight and obese women into two groups who ate the same foods. One group ate half their 1,400 daily calories for breakfast. The other group ate half their calories for dinner. While both groups lost weight, compared with the nighttime calorie group, the morning calorie group lost more weight, reduced their waist circumference by more, and lowered their fasting glucose and insulin levels by more.
Timing is everything when it comes to eating, Peeke says. We now realize that we spent so much time studying how much we eat, we never paid enough attention to when we eat.
Why A 7 Day Water Fast For Weight Loss
If you were to take a before and after picture of your 7-day water fast then youll find you lost at least 10 pounds.
Most people who do a 7-day water fast end up losing anywhere from 10-20 pounds after the week is up.
A lot of it depends on how much weight you have to lose in the first place, where you currently are with your health and other factors such as the efficiency of your metabolism.
But consider the average 7-day weekly weight loss is 1-2 pounds. So youll be getting a 5-10x more weight loss than the norm.
The only thing I have to say is not to take a 7-day water fast lightly as it will be quite difficult. There are going to be times when you breeze right through it and there are going to be other times when youre super hungry.
If you want to ease into a 7-day water fast then try Fasting Every Other Day first.
Keep in mind some of the weight youre going to lose isnt just going to be from fat. Youll also naturally lose some muscle, water and liver glycogen as well.
Heres a study following an overweight man who lost 25.5% of his body weight during a 44 day fast. But they found only about a third of that was from fat and the rest was mainly muscle.
When Should I Exercise
When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.
Eat Big And Lose Weight With Intermittent Fasting
I love to eat. To me, food is one of the greatest pleasures in life.
You see, I grew up in a big Italian family, and every Sunday we would get together for a massive feast. Wed start with a nearly endless array of appetizers which included fresh mozzarella and tomato, stuffed breads, olives, reggiano cheese, mini quiches, roasted peppers, prosciutto, meat pie, rice balls, and a whole lot more.
Then wed move on to the pasta course, stuffing ourselves with whatever colossal bowl of pasta that my mother or grandmother prepared for us. Now for most normal families, this would be the conclusion of an already gluttonous meal, with perhaps some fruit or a slice of cake to finish it off.
But not for us. Oh no. We were just getting started.
After the pasta course was over, wed take about an hour to relax, enjoy each others company, and sometimes pass out on the couch for a little while. The first two courses were just a warm-up, and this hour reprieve from eating was essential in order for us to fully appreciate the feast to come.
When it was time for the main course, despite how many times I had already been through this weekly feasting ritual, I could not help but be amazed by the sheer amount of food on the table.
Rack of lamb persillade. Lobster macaroni and cheese. Lemon roasted chicken. Stuffed artichokes. Mashed potatoes. Roasted asparagus. The list goes on and on.
What Is Fasting And What Types Are The Most Popular
Although weight loss is often associated with diets that restrict the number of calories you consume or limit certain foods, there also are other weight loss methods that can regulate your eating habits. For example, a 30-day fast weight loss. But what exactly is fasting? Fasting is a dietary pattern that is gaining popularity among a growing amount of people. This is a method of restricting food intake and it has several variations. There are two of the most popular types of fasting:
- Water fasting
Below you can check detailed information about these types of fasting and which one is better for your body and weight loss in particular. Read on!
Intermittent Fasting Is A Diet Plan That Allows Dieters To Eat All Their Meals In A 12
Intermittent fasting requires following some diet tips.
Intermittent fasting is a diet plan that allows dieters to eat all their meals in a 12-hour window. Some people fast for longer periods, which can be as long as 14 or 18 hours. Intermittent fasting is said to be a middle ground between prolonged very low calorie diets, which are said to be harmful in the long run, as well as unrestricted eating and unhealthy diets. There are several different types of intermittent fasting and the one described above is known as time restricted feeding. People also practice alternate day fasting where they fast during three days in a week and eat just one meal which meets 25% of their daily calorie requirement, while the rest of the days have no food restrictions. Then there are those who practice whole-day fasts one or two days in a week and don’t fast for the rest of the days of the week. Advocates of intermittent fasting claim that the diet offers a number of benefits, including weight loss, as well as some other positive metabolic changes. It is important to consult a dietitian or nutritionist before attempting this diet.
Although evidence regarding effectiveness of intermittent fasting for weight loss is scanty, a number of people have reported dropping weight by following the regime for several weeks. In fact, there are certain diet tips that if followed while fasting, may help burn fat faster.
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Getting A Good Nights Sleep
Numerous studies have shown that getting less than 56 hours of sleep per night is associated with increased incidence of
Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol , which also prompt fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
Intermittent Fasting For Healthy Weight Loss
As weve said, not all weight loss is the same. Its essential to make sure youre losing weight in a healthy way. Can intermittent fasting help with healthy weight loss?
Here, the data are conflicting.
On one hand, intermittent fasting can help improve metabolic health by reducing blood sugar and blood pressure while also improving blood lipid levels.4
On the other hand, two trials suggested that intermittent fasting may not lead to greater weight loss than usual care, or even worse may lead to greater loss of lean muscle mass than usual care or continuous calorie restriction.5
A healthy weight loss intervention also should be relatively easy to comply with and maintain long-term. Fortunately, intermittent fasting may fit that criteria.
One study reported that working adults found time-restricted eating with an eight-hour eating window easy to comply with and maintain for three months.6
That fits with frequent clinical experience suggesting many people easily adapt to time-restricted eating, especially when they follow a low-carb or high-protein diet that helps improve satiety and reduce appetite.7
So, in terms of convenience and ease in your approach to healthy weight loss, intermittent fasting seems to be a winner.
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How Can I Lose Tummy Fat Fast
20 Effective Tips to Lose Belly Fat Eat plenty of soluble fiber. Avoid foods that contain trans fats. Dont drink too much alcohol. Eat a high protein diet. Reduce your stress levels. Dont eat a lot of sugary foods. Do aerobic exercise Cut back on carbs especially refined carbs.
Six Unsatisfying Small Meals Per Day Really
If youve done any reading in the last decade about eating to build muscle, chances are that youve come across the standard bodybuilding recommendation of eating six small meals per day.
Heres a great example of this kind of advice from Mike Roussell of Mens Fitness:
EAT SIX TIMES A DAY. Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and your metabolism steady and to stimulate the production of new muscle.
Sounds good in theory. But what happens when you try to put a plan like this into practice?
Lets take an average 180 lb guy who needs to eat around 2200 calories per day to lose weight. 2200 divided by 6 is approximately 367 calories per meal. Do you know what you get for 367 calories? A meal that looks like this:
A little bit of chicken, a little bit of fruit, a few veggies. Sure, it looks pretty, but lets be honest: this meal isnt going to get anybody excited. Its small, and you would be done eating it before you know it. And then soon after, youd be hungry again, waiting for the hours to pass until you can have your next small meal.
Then theres the hassle of preparing all of these meals. Most of us have to work every day, and food prep is just not realistically going to fit in to our schedules. Do you have the time to do this?
Dont get me wrong, its perfectly OK to prepare your meals like this. I always admire people who show this level of dedication to their pursuits.
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The Best Part About Intermittent Fasting
No food is “off limits” with IF, you can eat whatever you want during your window.
Gin Stephens is the author of Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle. Those first three words of the book are the key to what makes this WOE worthwhile: You’re not denying yourself anything, you’re merely delaying it. You don’t have to give up, say, pizza because of the carbs or ice cream because of the sugar. You just have to wait until your window opens then you can eat what you want to eat. No, not the entire pizza or a whole pint of ice cream you still have to be reasonable. But there are no exclusions. And that’s incredibly liberating.
Think about nearly every other diet in history: Atkins, South Beach, paleo, keto. They all require you to either cut out certain things entirely or eat an excess of something else . The reason these diets typically fail is they’re not sustainable.
Stephens is fond of this saying: “‘Diets are easy in contemplation and hard in execution. Fasting is hard in contemplation but easy in execution.’ I absolutely love that quote, because it’s so true,” she says. “We’ve all started a new diet and we’re all in. Then, as the days go by, the diet gets harder and harder to stick to. Intermittent fasting is the exact opposite. Instead of getting harder and harder, it gets easier and easier.”
You Are Not Drinking Enough Water
If you are reading, drink some water right now. Intermittent fasting restricts your meal times but places no restrictions on water drinking throughout the day.
Drink enough water to stay hydrated during your fast. You can also take tea or black coffee to replenish your lost fluids without breaking your fast.
Drinking water can keep you full till your next eating period. Therefore it keeps you from snacking and packing on extra calories.
Staying hydrated is important for your overall health. If you are exercising, you ought to drink even more water to replace what you lost through sweat.
You might also need to change your lifestyle to include better sleep if you are thinking of starting intermittent fasting.
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Stay Healthy With Intermittent Fasting
What about the misconception that intermittent fasting isnt great for your health? I had my annual checkup a couple of months ago and did blood work, explains Krystal. Im in perfect health!
Krystal shares her progress with her Instagram followers, who leave encouraging comments such as Amazing!!! Youre so inspiring! and #GOALS! And shes sure to take them on every aspect of her journey, including sharing breaking her fasts, easy ketogenic recipes, and workout fasts which are workouts she completes while fasting.