Avoid Staying Up Late At Night
We wouldnt survive without sleep. That is a fact. Sleep deprivation can lead you to significant weight gain and even obesity. That is also a fact.
As discussed in the previous sections, a lack of sleep may cause an imbalance of appetite hormones. This imbalance can make you feel hungry when youre not by causing intense food cravings.
You can maintain a balance of ghrelin and leptin hormones by getting enough sleep. There really isnt an ideal time for everyone to sleep. Everyone is different and has their own individual needs. Set a sleeping schedule and focus on consistency instead go to sleep and wake up at the same time every day.
What Are The Different Intermittent Fasting Patterns
Intermittent fasting involves consuming all of your calories within a short period of time. There are many intermittent eating patterns, so its important to choose one thats right for your body, your activity level and your lifestyle. Here are two popular options:
The 16:8 DietThe 16:8 diet involves fasting for 16 hours each day and consuming all of your calories during an 8-hour window. Many people who follow this 16-hour fast eat 2 meals between noon and 8 pm, but you can adjust the 8-hour window to suit your lifestyle, exercise habits and work schedule. With this option, however, plan your eating so that the majority of the fast occurs during your normal sleeping hours. This will help you avoid feeling hungry during your waking hours.
The 5:2 DietAnother popular option is the 5:2 diet, which involves 5 days of normal eating and 2 days of eating around 500-600 calories per day. The 5:2 diet gives you the flexibility to choose the 2 fasting days that work best for you, as long as theyre separated by at least one normal eating day.
What Happens To Your Body While Youre Intermittent Fasting
Fasting has been shown to impact the body in several ways.
During a fast, your hormones adjust to begin burning fat as a source of fuel.
In other words, when your body is cut off from food, it will adapt to use body fat as its primary form of energy.
This essentially means that fasting can switch your metabolism into fat-burning mode.
Some of the changes that occur during fasts include:
- Lower insulin levels Insulin is a hormone that is released by the pancreas in response to carbohydrates found in food. Its main role is to help regulate blood glucose levels. Insulin decreases during a fast, which sends signals to your cells to start using fat for energy instead of blood sugar .
- Increased human growth hormone Human growth hormone has been linked to greater fat burn and increases in muscle mass . There is evidence that HGH levels increase while intermittent fasting .
- Boost in norepinephrine levels During a fast, norepinephrine levels rise . Norepinephrine, also known as noradrenaline, is a hormone released by the brain which tells the body to release fatty acids from stored body fat. These free fatty acids can then be used by your cells for energy.
Also Check: What Should My Fasting Glucose Level Be
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How Does Intermittent Fasting Cause Weight Loss
If youre like most people, intermittent fasting probably sounds like a bit of a fad diet. After all, what could be more trendy than depriving yourself of food for prolonged periods of time?
But the truth is that intermittent fasting is much more than just a weight-loss strategy. In fact, it has been used for centuries as a way to improve overall health and well-being.
So, how does intermittent fasting cause weight loss? There are actually a few different mechanisms at play.
First of all, when you fast, your body is forced to break down stored glycogen for energy. This process not only burns calories but also helps to regulate blood sugar levels.
In addition, fasting also causes a slight increase in your metabolism. This is because your body has to work harder to process food when youre not eating it on a regular schedule.
Finally, intermittent fasting can help to reduce inflammation throughout the body. This is important because chronic inflammation is one of the leading causes of weight gain and obesity.
So, as you can see, there are a few different ways that intermittent fasting causes weight loss. But ultimately, it all comes down to the fact that it helps to regulate your hormone levels and metabolism in a way that promotes fat burning and weight loss.
Sticking With It Is The Only Way You Will See Real Change
You have to go into this with 110-percent dedication. Its not easy its hard, and you will struggle on some days. If you dont give it your all, you wont stick with this method very long. It takes all of your willpower and motivation to stay with such a strict routine and schedule.
You cant go into it thinking, This might work for me and then give up after a couple days just because you arent seeing results. It takes time and patience. I suggest you only weigh yourself once a month to keep from getting discouraged. But sticking with it is the only way you will see real change, as it is with any method of weight loss. Trust the process!
When youre fasting, use whatever distractions you need to keep your mind off food, whether its Netflix, going for a walk, reading a book or listening to music. Its key to keep your mind occupied with thoughts other than what you want to eat.
Keep your fluid levels up to keep feeling full, and remember that youve got this!
Recommended Reading: Intermittent Fasting Diet For Beginners
Obesity = Unhealthy Diet = Food Additions
People usually become overweight because theyre eating an unhealthy diet. Unhealthy diets are driven by food addictions. Its that simple. This means that if youre overweight and want to fast to lose the extra pounds, youre going to have to face those addictions: both during the fast itself and afterwards, by eating a healthier diet.
Are you truly ready to face your addictions? I wont lie to you. It wont be easy.
Facing these addictions means experiencing withdrawal symptoms, whether physical or psychological . Truly freeing yourself from the psychological factors underlying such addictions also means opening up on a deeper level. If you allow your deeper self to speak to you, water fasting helps to bring forth and heal the emotional wounds which led to your addiction in the first place.
Are you ready to face these wounds and the pain caused by them? If the answer is no, its going to be very difficult to successfully carry out your water fast and sustain weight loss afterwards.
Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because 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.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
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Your Fasting Window Is Too Short
If you want to notice a difference in your body weight, your eating window during your intermittent fasting diet should be significantly less than normal.
If the difference between your eating window before and during intermittent fasting is only an hour or two, you might barely notice significant weight loss.
A 14-hour fasting window with a 10-hour eating window seems like a great place to start. However, if you find the 14 hours to be too long, you could start with a shorter fasting duration and work your way up.
How Much Weight Can You Lose Fasting
So you want to know how much weight you can lose with fasting? Youll find out everything you need to know here
Intermittent fasting is one of the most popular dieting trends and for a good reason. Fasting might seem new in popularity but its been around since the dawn of mankind . Only in the last couple hundred years or so has food been readily available to the point you can drive to the grocery store for a bag of potato chips.
But throughout the rest of mankind food was a lot harder to come by. So our bodies evolved to go long periods without any food coming in. This process resulted in the burning of fat stores for fuel. And today intermittent fasting means more weight and fat loss for you.
Yet not everybody doing an intermittent or intermediate fasting diet is going to get the best results. A lot of your results are going to depend on a few factors that you should know about to lose the most amount of weight.
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Reduce Your Chances Of Developing Insulin Resistance
When we feed our bodies a constant supply of sugar, carbohydrates, fat, and everything else that goes into us while we mindlessly eat our way through the day, our body doesnt need to create anything for itself.
When we remove food, even just for a little while, we teach our bodies to again rely on itself for the resources it needs.
Some studies show that people who practice intermittent fasting can reduce their blood sugar levels by several percentage points.
How Much You Exercise
Some people lose weight through diet alone, but a combination of healthy eating and exercise can lead to more weight loss. Wed recommend exercising during your non-fasting periods, at least at first. Then you might try fasted cardio or other fasted exercise.
The jury is still out on whether your body burns more fat when you exercise on an empty stomach, but some experts believe that you do. The Journal of Nutrition and Metabolism in a 2016 report writes about a group of participants that fasted for 8 to 12 hours and then exercised. The study suggests that you could burn fat at a high rate of 20 percent.
Even if you dont burn more fat, you do torch calories by exercising, and that will help in your weight loss efforts.
Also Check: How Many Calories Should You Eat During Intermittent Fasting
Useful Tips To Fast For 24 Hours
If you are to experiment it, here are a few tips that will hopefully be helpful during your fast:
- Make sure you drink enough water: a lot of water comes from the food we eat. On your fasting days, make sure you are well hydrated. Great teas or black coffee, without sweeteners, are also good options to add.
- Choose a busy day: when we are bored, one of the biggest tendency is to reach for food. Keeping your mind busy with several activities or commitments will help to shift your focus to something else than eating. Make sure your physical activity level is not too high though , especially if you are first experimenting, so you let your body adapt progressively.
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Why I Chose To Try Time
The definition of intermittent fasting is pretty basic. Its really just a period of eating, followed by a period of not eating, says Krista Varady, PhD, an associate professor in the department of kinesiology and nutrition at the University of Illinois in Chicago. For over a decade, Dr. Varady has researched the effects of intermittent fasting. Intermittent fasting is kind of an umbrella term, but there are three major types of intermittent fasting. Theres alternate-day fasting, which means that you would eat fewer than 500 calories every other day and eat however many calories you want on the remaining days of the week. Theres also whats called the 5:2 approach to intermittent fasting, which means you would eat fewer than 500 calories for two days per week and however many you want on the other days. And then theres whats called time-restricted eating, which means you can eat within a certain window of time each day, like between 10 a.m. and 6 p.m., says Varady.
Given that I was becoming more active through exercise, I wasnt sure that taking in only 500 calories a day would be the best idea for maintaining my energy levels. With that in mind, I decided to try time-restricted eating instead.
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Fasting Improves Cellular Repair
We accumulate a great deal of waste in our bodies as our organs work to keep us alive.
Kidneys, liver, and our intestines all work overtime to remove harmful waste in our bodies.
But not every ounce of waste is removed. Some waste builds up over time and can cause a great deal of harm, become tumors, or create blockages in vital passageways in our systems.
When we practice intermittent fasting, studies have found that we are rerouting our bodies energy into areas that could use some attention.
While our body is busy breaking down new food and new substances and new waste, the old waste is left behind. Give your body time to break down old waste.
If you want to learn more about intermittent fasting, and howto utilize exercise to improve your overall health and body function, I highly recommend you check out Ben Greenfields longevity blueprint course.
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How Long Does Intermittent Fasting Take To Show Results
You might begin to first notice a difference in your body about 10 days after you begin intermittent fasting. It could take between 2-10 weeks for you to lose significant weight. You might lose up to a pound each week.
Usually, the first sign you will notice that your intermittent fasting is working is less bloating. Your midsection might look trimmer just over your first week of intermittent fasting.
Observing weight loss will take a little longer as your body needs some time to adjust to this new diet.
At about the second week is when most people first notice that they have dropped their first few pounds. If you have still not lost any weight by week two, stay consistent for about four or five more weeks and your results should come in soon enough.
Can You Lose 10 Pounds In 3 Days
If you eat fewer than 910 calories per day, you will most likely lose weight on any diet. However, reducing 10 pounds in three days is both unrealistic and harmful. To shed one pound of body fat, you must cut your daily caloric intake by 500 calories each day for a week. Alternatively, you can burn 500 calories by taking a walk or doing some other form of physical activity.
Taking in less than 910 calories per day allows you to lose weight faster but also puts you at risk of obesity and health problems related to eating too few calories. It is best not to try to lose weight quickly by eating too few calories – it is not a good idea!
Some people claim they can lose 10 pounds in 3 days by following extreme diets such as the One Day Diet or the Three Week Diet. But these types of diets are not suitable for normal people. Not only are they extremely restrictive, but also difficult to maintain long-term.
If you do decide to reduce your daily calorie intake by approximately 10 percent in just 3 days, there are certain precautions you should take. First of all, make sure that all the food you eat comes from this reduced calorie list. This means avoiding anything that is high in fat or sugar. Also, be careful not to go to 0 calories because then you’re left eating nothing at all for those 3 days. That could be problematic since we all need some form of nutrition to survive.
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