What Is The Best Way To Lose 80 Pounds At Home
Its time to start slimming if youve talked to your doctor and he or she has accepted your decision to lose weight. As you may know, weight loss is based on a caloric deficit, which means you should burn more calories than you ingest. A balanced diet and regular exercise can help you achieve it .
So, here are two easy steps to help you lose a few inches while staying healthy:
Is It Still Ok To Exercise While On Intermittent Fasting
You can still do your regular exercise when you are on an IF plan.
But, do consider what type of IF plan you are getting into. If you are not sure which one suits you, get help from your dietician for guidelines.
Depending on your current physical and mental level, a stricter IF plan such as the alternate day plan may not be suitable for beginners as it may lead to dizziness, fatigue and possibly muscles soreness.
The intensity of your exercise should be at a low-medium resistance and try to drink plenty of water during this time to stay hydrated all time.
Just as long your liver has good sufficient storage of glucose to burn energy during this time, it should be safe to exercise moderately.
How Long Does It Take To Lose 80 Pounds
Losing a large amount of weight can seem like an impossibly distant goal. Some people give up halfway through because they have unrealistic expectations and believe they will be unable to lose weight if they do not see rapid results. Its vital to remember that while slimming is a very satisfying process, its also a progressive one that takes a lot of effort and time. Those who want to lose a lot of weight should be determined and patient, as it will not happen overnight. Its fantastic to set higher goals, but before you begin a weight-loss diet and exercise routine, you must first determine how long your slimming process will last. So, while the answer to the question How long to lose 80 pounds? may vary depending on the individual, there is a general time period that is recommended.
Read on to learn what factors influence your weight loss rate, how long it takes to lose 80 pounds, whether losing 80 pounds in four months is safe, how to lose 80 pounds at home, and what foods to avoid when losing 80 pounds.
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What Is Intermittent Fasting And Why Would You Do It
Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesnt change what you eat, it changes when you eat.
Why is it worthwhile to change when youre eating?
Well, most notably, its a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.
With all that said, the main reason people try intermittent fasting is to lose fat. We’ll talk about how intermittent fasting leads to fat loss in a moment.
Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference.
Lessons Learned From 1 Year Of Intermittent Fasting
1. The biggest barrier is your own mind.
Implementing this diet is pretty simple, you just don’t eat when you wake up. Then you eat and lunch and go about your day. At least, that’s how I do it.
But there is a mental barrier to get over. If I don’t eat will I not be able to think? Will I faint? Will I feel sick? What will it be like? These are all thoughts that went through my mind before I started.
What ended up happening? Nothing. Life went on just fine.
Thinking you need to eat every 3 hours or six meals a day or always have breakfast or whatever it is that youre convinced you have to do to survive is all mental. You believe it because you were told it, not because you actually tried it.
If there’s one thing I’ve noticed that separates successful people from unsuccessful ones in life it’s not just the ability to think differently, but the ability to act differently as well.
2. Losing weight is easy.
When you eat less frequently you tend to eat less overall. As a result, most people who try intermittent fasting end up cutting weight. You might plan big meals, but consistently eating them is difficult in practice.
Most people lose weight while intermittent fasting because when they cut out meals, they don’t make up for it with bigger meal sizes.
3. Building muscle is quite possible .
I have managed to gain weight while intermittent fasting , but only because I have focused on eating a lot during my feeding period.
5. For best results, cycle what you eat.
Also Check: What Is Alternate Day Fasting
How Do Fasting Diets Work To Help Rev Weight Loss
The idea behind intermittent fasting is that it increases your metabolic rate, which helps you burn more calories. And by restricting the time periods during the day when you eat, you take in fewer calories each day.
Going into diet change, I knew there was only early evidence that fasting can lead to temporary weight loss, and that more research is needed especially on the potential long-term health effects of this diet. As it stands, experts warn that fasting may not be safe, or smart, for everyone. Fasting is not recommended for some groups, such as pregnant or lactating women, some people with diabetes, people dealing with eating disorders or issues such as low blood sugar, according to the Mayo Clinic. Thats why experts stress that its important to consult your healthcare team before trying any type of fast.
Despite the lack of comprehensive research on intermittent fasting, this eating style has helped me lose weight, regain my energy, and become more mindful about my eating choices.
Be Prepared For The After
It’s imperative you understand that there will be some weight gain right after the fast. The first few days after breaking your fast, water weight returns as the body rehydrates and begins holding more water to compensate for the salt intake in our normal foods.
This can create a huge emotional let-down to those not expecting it, and in a worst-case scenario lead straight back into over eating.
The figures above for typical fasting weight loss, do reflect the water weight gain that occurs right after the fast. Sustained weight loss being approximately one pound per day of fasting.
Instead of focusing on any discouraging feelings that come up during this weight increase, keep in touch with that feeling of empowerment that can linger after a fast. If you’re looking for it, that clarity and inner knowingness can last for days afterward.
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My Conclusion: What Is The Best Intermittent Fasting Weight Loss Plan
Overall, I would say that intermittent fasting is a natural concept to practice if you are following the guidelines correctly. However, this popular diet plan may or may not be suitable for everyone.
Basically, you need a daily stable and sufficient calories level in your body in order to see good progress with this diet plan.
IF diet plan could be a lifestyle change as it does offers a wide range of health benefits such as a leaner body, sharper mind and memory, and possibly longer lifespan . It is beneficial for your health or weight loss success.
Importantly, when eating your food during the IF feasting window, all the food and beverage riches in nutrients must be taken in your meal to ensure to reap the maximum health benefits. Eating here should be effortless and easy for you, not like a craving state to eat like crazy.
Please speak with your healthcare expert again if you are experiencing dizziness, headaches, dehydration, nausea, feeling tired and other symptoms after intermittent fasting.
Leave me a comment below if you have and I will speed back within 24 hours.
To Your Healthy Home Workout Success!
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You’re Eating Too Many Calories
Restricting the time you get to eat doesn’t always cut back calories as much as you might think, if you over-consume during your eating window.
What’s over-consuming? Do a reality check on how many calories your body needs to maintain its current weight. This can be done using a formula or the body weight planner by the National Institute of Health.
Track everything you eat in a given week using FitDay.com,Lose It!, or MyFitnessPal, and see if you’re eating more calories than your body needs, even though you’re restricting the timing of those calories. If you are, you know what to do.
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How Does An Intermittent Fast Burn Fat
Assuming youve never gone on an intermittent fast before, you may be fascinated with how this works. How does the body burn fat while fasting? Is it simply by calorie restriction alone?
Actually, no. To understand how your body torches fat, we first have to talk about the bodys energy source.
From the moment you wake up until when you go to sleep , your body needs energy. This is what allows you to get up, go about your daily routine, and enjoy your life rather than feel like youre dragging through it.
This energy comes from glycogen, a polysaccharide of glucose. Bacteria, fungi, animals, and humans alike all rely on glycogen to fuel our daily activities. When our systems receive glucose, a simple sugar, we can synthesize it to glycogen for energy through glycogenesis.
Where does glucose come from? Mostly in the foods we eat. The foods with the highest quantities of glucose are fats, proteins, and carbohydrates. Thus, if you eat a diet rich with olive oil, avocados, peanut butter, cheese, meat, fish, dairy, fruits and vegetables, pasta, rice, and bread, you get plenty of glucose.
If your body has more glucose than it needs, it holds onto it for later. This can increase your insulin, meaning your body will always burn glucose, even if given the chance to burn fat instead. Should you develop an insulin resistance and this becomes chronic, your body increases insulin production when youre full.
Is It Ok To Skip Breakfast
Yes, Varady said. The notion that omitting a morning meal is bad for your waistline likely began with studies sponsored by cereal companies, and most of that research looked at the effects of breakfast skipping on cognition in children, she noted: Im not sure how that all got translated to body weight.
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Maybe Youre Still Eating Too Much
Ultimately, any problem with weight loss goes back to the principle of energy balance.
As Ive already explained, the science behind how intermittent fasting works is that it supposedly makes it easier for you to eat less food.
Now, if you still ate the same amount of calories as you did and youre not burning more calories throughout the day, youd still be stuck with the same weight because youre not in a state of caloric deficiency .
The fix? Consider counting your calories.
Its probably not very doable long-term because, lets face it: while keeping track of whatever you eat and drink isnt too big a deal, its still more work than not doing it at all.
However, I do believe counting calories helps you get a handle on how much food you have to consume to lose weight. Once youve got that down, feel free to stop calorie-counting and just stick to good ol portion control.
Under Armours MyFitnessPal is what Ive been using sporadically whenever I go on a diet, so you might want to try it out, too. This isnt a plug or anything. Its free , has a built-in calorie tracker, and a food diary to make counting calories so much easier than it already is.
My Intermittent Fasting Lifestyle: How I Dropped 50 Pounds
- This guide has now passed 2,000,000 views! Big thank you to everyone who continues to share it
- Ive now lost 64 lbs to-date! to see my day-to-day journey with Intermittent Fasting & get tips/advice.
- Interested in fasting with me? Join my 30-day Starter Challenge or 8-week Lifestyle Challenge & optional private Facebook group. Over 3,000 people have completed it! Next kickoff is on Monday, learn more:
- I was interviewed by Megyn Kelly live on The TODAY Show about my Intermittent Fasting Journey. Its one of the most-watched videos on YouTube on the topic with over 3,000,000 views. You can watch it here!
Hi there My name is Sumaya and thanks to Intermittent Fasting , in 7.5 months Ive dropped 50 pounds, 10.5% in body fat and 40 inches around my body.These results are entirely as a result of IF as I was unable to exercise for the first several months due to a fractured foot.
After college, I spent at least 5+ years in the overweight category before spending another 5+ years in the obese category . Im now officially in the normal weight category .
I tried everything from Jenny Craig/Weight Watchers to going to the gym 45x a week to weekly meal prep. While I did see some results, I eventually couldnt keep up with it and then yo-yod. IF has been the simplest and most manageable way I have found to improve my health .
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/8 Intermittent Fasting Method
There are so many different ways to intermittently fast, but the most common method is called the 16 to 8 split. Or, some may call it a 16/8 fasting method for simplicity.
In this fasting plan, you fast for 16 hours straight in a day and eat in the remaining 8-hour window.
It may feel really hard at first to go without food for a prolonged period of time, but its something you can get used to.
And if you allocate the 16 hours wisely, it gets even less difficult to manage the fasted period.
For example, if you include 8 hours of sleep time into your 16-hour fasting, thats already half of the fasting.
And typically speaking, theres also a lot of downtime between dinner and bedtime. So that gives extra 3-4 hours.
To make up the rest, you fast in the morning till lunch for about 4 hours while hydrating yourself with water.
Now, you have 16 straight hours of a fasted period from about 7 pm to 11 am the next morning.
There is the 16 hours you need for your 16/8 method.
No doubt, there will be a time of adjustments in the beginning. But be patient with yourself.
Youll find your body adjusting to this new eating schedule in no time.
All in all, intermittent fasting is a simple way to fast, so your body can boost metabolism and burn fat. Its also an easy hack to avoid unnecessary snacks and late-night meals that add calories.
All these help generate a great weight loss for many who adapt to this IF diet.
How Long Does It Take For 16/8 Intermittent Fasting To Work
According to dietician experts, it normally takes around 8 -10 weeks to see some positive results.
You may see an average of about 8 10 pounds lost during the IF fasting periods although it varies from individual to individual. It can be a longer period as it also depends on each individual metabolic health.
There is also a possibility that you are doing the wrong way in terms of calories intake if you do get the waistline down faster than usual.
Note: Get advice from your dietician or healthcare expert if you are planning to approach 24,36 or longer hours of fasting periods with the 16/8 IF plan. This could be dangerous for some individuals, both men and women, and might even end more fat storage inside your body due to extreme starvation.
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Males Intermittent Fasting Results After 1 Month
Ive noticed with men who use Intermittent Fasting for 30 days end up losing a little more weight than women. Of course, this is going to depend on how much weight they have to lose in the first place.
Most men result in losing 10-20+ pounds of weight and excess fat after their first month of Intermittent Fasting.
If youre watching your carb intake and keep track of your calories then your weight loss will most likely be on the farther end of the scale. Many men who use Intermittent Fasting says it helped to change their life for the better.
If youre a man then youll also notice less belly bloat and itll help to flatten out your belly in a few weeks. But make sure you also cut back on your alcohol consumption during your first month of fasting to maximize your results.
Just by cutting out breakfast youll be able to lose much more weight than you would counting calories throughout the day. But some men do find the hunger hard to fight off during their fasting window. This can be eased by drinking more water, a greens supplement, black coffee, and green tea.
Intermittent Fasting Results After 3 Months
Now if youve been fasting for a month or more but havent seen any results then youre most likely eating too much during your feeding window. Start tracking your calories and carbs in combination with Intermittent Fasting. This will help you break through your weight loss plateau.
How much weight can you lose in a month with intermittent fasting?
The Last Word