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How To Lose 20 Lbs With Intermittent Fasting

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Cut Your Caloric Intake

Lose 20 pounds in a month| intermittent fasting

There is no better strategy for losing 20 pounds in 2 weeks without exercisethan reducing the amount of calories you consume. Basically, losing weight is made possible when you burn more calories than you take in. Therefore, it makes perfect sense to begin by reducing the amount of calories you take in. this can only be made possible by cutting back on the amount of food you take in.

A pound of fat equals 3,500 calories. This means that you will need to burn the same amount of calories to lose a pound. An intake of about 500 fewer calories will get you on the way to your weight loss journey because you will be able to cut one pound. Alternatively, eating 1000 fewer calories per day could help you lose 2 pounds per week .

However, since you are looking to lose about 10 pounds in a week, you may be forced to further reduce the caloric intake. Having less than 1000 fewer calories in a week is categorized to be in the crash-dieting territory. This is never recommended because the body may not react well to the change.

Eating Too Much In Your Eating Window

It can be tough to avoid overeating during your eating window.

Feeling famished after fasting, you might be tempted to reach for potato chips or your favorite ice cream.

On the flip side, you dont want to eat too little during non-fasting periods. You still need a balanced diet for your overall health and well-being.

Noom Weight helps you avoid overeating or undereating.

We calculate your daily calorie range based on your age, current weight, and other factors.

Then you log what you eat in the Noom Weight app.

Take the 16:8 fasting method.

Imagine youre coming out of a 16-hour period of fasting. Youve been fantasizing about egg rolls and General Tsos chicken.

Then you check Nooms food logger and realize that meal will blow your entire calorie budget for the day.

All your hard work spent fasting could be undone by one high-fat, carb-heavy meal.

So, you look at some alternatives in your Noom food logger and opt for some equally satisfying, lower-calorie options like steamed dumplings and chicken and broccoli stir fry.

Drink Plenty Of Water

Another duh! advice, you certainly already have heard it almost everywhere else on the web.

But I cant do a whole article on weight loss plateau without mentioning water consumption, because it might not be as obvious as you think.

First, water can help you if youre experiencing cravings. When I started intermittent fasting, I drank so much water. Because I knew it was important, but also because I had bad habits to get rid of and water helped me a lot.

I usually had an orange juice or two in the morning, some type of pastry at 9 am and a few snacks in the afternoon. Water was helping me get through my fasted morning and my non-snacking afternoon.

Every time a craving came, I would gulp on my bottle. I had created a habit of drinking at least 3 liters of water during the day.

And it would not only help reduce cravings I would also feel satiated from all the water I drank, especially when I had sparkling water.

Water will not only help with hunger itll also boost your metabolism for up to 30% for 1.5 hours after drinking it, through water-induced thermogenesis.

In this study, they looked into the effects of having water before a meal on a regular diet. On average, the group consuming water before meals lost 44% more weight than the other group.

Also Check: What Is Prayer And Fasting According To The Bible

How Long Does It Take To Lose 20 Lbs

The question How long does it take to lose 20 lbs? comes up fairly frequently because many people have about 20 lbs to lose. Or 20 lbs seems like an attainable benchmark before moving on to the next one. Today, I am going to give you an idea of how long it will take you to lose 20 lbs depending on how much effort you are willing to put into your weight loss journey, how disciplined you are with maintaining your efforts, and what kind of long term weight loss results you are looking to achieve.

Healthhow One Man Lost 50 Pounds Using The : 2 Intermittent Fasting Diet

lose 20 pounds in 2 weeks meal plan exercise #lose20poundshow ...

Other intermittent fasting diets take a different approach. The 5:2 method, for example, requires you to eat as you normally would for five days a week, but on two nonconsecutive days, you eat just one meal a day. Wright says she spent five months conditioning her body to the 16:8 method. At that point, she says, she switched to the 20:4 method. According to this method, you fast for 20 hours and have a 4-hour eating window.

I wanted a change, says Wright. I wanted to try to boost my weight loss even more.

Wright says you should be cautious about using a more restrictive method like the 20:4. Condition your body on a less restrictive method for an extended period first, she says. Since the window of time for eating on the 20:4 method is small, Wright says you should be careful to space your meals apart and not eat all your calories in one sitting.

Ill maybe take like 30 minutes to digest some of that food, she says, and then Ill go and eat the rest.

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What Are The Side Effects Of Fasting

You might not be very pleasant to talk to for the first few days, but dont worry, youll eventually stop snapping at people.

Theres a one-to-two-week adjustment period for your body to get used to the new eating pattern, says Varady. During that time, people sometimes have headaches, but thats usually because theyre dehydrated. Once they increase their water intake, their headaches go away.

One 2016 study found that young men who did time-restricted fasting for 2 months saw a slight decrease in testosterone levels, but this wasnt enough to cause them any loss in lean muscle mass or strength.

And speaking of muscle mass, you can still exercise safely while youre in a fasted state: People actually have a boost of energy while fasting, says Varady. I think its an evolutionary thing where, if you dont have food, your body will give you energy to go out into your environment and find food. People say that on their fast day, they have way more energy than on their feast day.

Changing What You Eat

  • 1Switch to drinking only water. Water flushes out your system, removing unneeded toxins, making it easier to lose weight. Moreover, water is free of calories, making it a much better choice than sugary drinks. In fact, if you can limit yourself to only water, your odds of losing the weight will increase. If you need something flavored from time to time, choose unsweetened tea.
  • This should be 24/7, apart from right before a workout. Then you can feel free to chug a cup of black coffee . The caffeine blast is reported to give you a kick, making you work out a little bit harder.XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source
  • It turns out drinking water can up your metabolism, too, in addition to making you feel full. Recent studies show that drinking two glasses of cold water can up your metabolism about 40% for 15-20 minutes. Participants in these weight loss studies reportedly lost 15 pounds in three months, largely by drinking only water.XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source
  • 2Cut junk food from your diet. Cut it out completely. Someone following a standard diet can usually afford to fall off the junk food wagon once or twice without suffering major repercussions. For more extreme, short-term weight loss goals , however, junk food must be completely avoided.
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    Do I Need To Eat Anything Specific

    Outside of this span you can drink water or an 8-12oz cup of black coffee or tea, we know a girl has got to have her coffee!

    As for food, if you are a woman, stick to a 1200 calorie intake per day. If you are moderately active, then stick to a 1500 calorie intake per day and if you are extremely active then you can stick to an 1800 calorie intake per day. Here is a link to a guide to see the exact caloric intake per day you should be eating

    Of course, try to eat fresh and healthy food, but it is very important to stick to your daily caloric intake during the 8-hour span you chose.

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    How To Lose 2kg In A Week Without Exercise

    How I Lost 20lbs In 3 Weeks With INTERMITTENT FASTING: Results

    Losing weight can be a tough challenge, especially if youre looking to lose a significant amount of weight in a short period of time. While theres no magic bullet for weight loss, there are certain lifestyle changes you can make that will help you slim down quickly and without having to hit the gym.Here are 5 simple tips to help you lose 2kg in one week:1. Cut out processed foods and eat more whole foodsProcessed foods are loaded with unhealthy ingredients that can sabotage your weight loss efforts. If you want to lose weight quickly, focus on eating whole, unprocessed foods like fruits, vegetables, lean protein and healthy fats. This type of diet will not only help you shed pounds quickly, but it will also improve your overall health.2. Drink plenty of water throughout the dayWater is essential for good health and it can also help promote weight loss. Drinking plenty of water throughout the day will keep you hydrated and feeling full, preventing overeating or snacking on unhealthy foods. Aim to drink at least 8 glasses of water per day for best results.

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    Keep Healthy Snack Foods On Hand

    Unhealthy snacking habits are one of the hardest to break.

    There are many reasons we might be reaching for snacks aside from hunger, including boredom, stress, and habit.

    When we eat with our emotions, we are more likely to choose junk food or carbohydrates such as burgers and fries, white rice, sweets, ice cream, and shakes which can lead to an unhealthy lifestyle.

    Having healthy snacks on hand can help to control your appetite better and improve your chances of weight loss.

    Choose whole foods such as lean meat, sweet potatoes, low-sugar protein bars, apple slices, almonds, peanut butter, and brown rice instead of white rice.

    Choosing a snack rich in protein and/or fiber can help keep you feeling full compared to those high in sugar and fat.

    Having healthy items available limits your chances of reaching for unhealthy foods and boosts your daily nutrients.

    Some healthy snack options include fruit, nuts, seeds, low-fat cheese, Greek yogurt, and veggies.

    These are also easy options to bring on your lunch break at work to avoid visiting vending machines.

    Why Use Noom If Youre Already Intermittent Fasting

    These days, more people than ever are practicing intermittent fasting thanks to its many health benefits, including weight loss.

    But its not necessarily easy to stick with.

    Intermittent fasters face unique challenges, such as:

    • Heightened food cravings

    All of which make intermittent fasting tough to stick with long term.

    Lets look at how Noom Weights color-coded food system, daily lessons, and 1:1 coaching can help you deal with these obstacles and develop new, sustainable habits.

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    Women On 20 Hour Fast

    The calorie restriction seen with 20:4 fasting affects a womens hypothalamus differently mens.

    The hypothalamus is in charge of releasing luteinizing hormone and the follicle-stimulating hormone . Disrupting these two hormones can damage a womans fertility rates, ovary size, and bone health.

    Check out our dedicated intermittent fasting for women article for more details. In the meantime, women who are interested in IF may want to opt for 16/8 or even 12/12 IF instead.

    Calories In Calories Out

    Pin on Intermittent Fasting �

    While its true that other factors will impact your metabolic needs, I am sorry to break the news to you: calories do matter! I dont understand why so many intermittent fasting experts seem to say otherwise . I wonder if its partly to tell people what they want to hear. We would all love to be able to lose 20 lbs within a month without having to feel deprived, but let me be upfront with you: Thats not a realistic expectation!

    Another fact that compounds the issue is that calorie counting is rarely accurate. Not only do most people underestimate how many calories they are consuming, but nutritional information on labels may be off by as much as 20%! Maybe thats another reason why health and fitness experts want to move away from counting calories. Before we determine how long it takes to lose 20 lbs, we will just quickly go over some of the factors that will impact how many calories your body needs.

    The Types of Foods You Eat

    Moreover, it looks like whole foods allow you to expand more energy than processed foods. You may enjoy reading about this experiment that compared the energy expenditure required to digest whole foods vs. processed foods.

    I find that for me, a good balance is about 20% protein, 35% carbs, and 35% fat. This varies over time, and I dont track my macros. This estimate comes from my experience doing modified fasts and the keto diet. Each of us is different and you will also need to experiment.

    Hormonal Health

    Muscle Mass

    Age and Gender

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    Follow A Sleep Schedule

    While theres no doubt that switching up your diet and exercise routine are the two important steps to losing 20 pounds quickly and safely, the amount you sleep you get may also play a role.

    In a 2022 trial, researchers looked at sleeps effect on energy levels and weight loss. They concluded that improving sleep hygiene has a positive effect on preventing obesity and supporting weight loss .

    Just as getting enough sleep can set you up for success, sleep deprivation may also cause weight gain over time (

    Some tips to improve your sleep hygiene include:

    • getting 7 to 8 hours of sleep each night
    • practicing a calming bedtime ritual before bed, such as reading or taking a relaxing shower
    • going to bed and waking up at the same time each day, even on weekends
    • limiting screen time before bed
    • minimizing your intake of caffeine and large meals before bed
    • reducing sources of light and noise
    • keeping the room where you sleep at a cool temperature

    Summary

    Getting enough sleep and improving your sleep quality may support weight loss. You can take several steps to improve your sleep hygiene by making the environment cool, limiting light sources, and reducing noise as much as possible.

    How Long Does It Take To Lose 2 Kg With Intermittent Fasting

    If you want to lose 2 kg with intermittent fasting, it will take approximately two weeks if you are doing a 16 hour fast. This means that you will only be consuming food during an 8 hour window each day. Intermittent fasting is a great way to lose weight because it helps to increase your metabolism and burn more fat.

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    Is 20 Pounds Overweight A Lot

    In 2010 we are looking at a healthy weight range and now know that an extra 10 to 20 pounds is not considered obese by doctors. Obesity is different. The medical establishment states that anyone who is more than 100 pounds overweight or who has a BMI greater than 40 kg/m2 is considered morbidly obese.

    Up Your Activity Level

    Intermittent fasting = lose 20 kgs in 45 days| how lockdown helped me

    Increase your activity level to lose 20 pounds in a month.

    Rather than increasing your long-run miles on a treadmill, create an active lifestyle.

    In fact, too much exercise can be detrimental to weight loss. Yet, in the end, the ultimate goal is to burn more calories than you intake.

    Best way to do this? Up your daily activity level!

    Meaning, prioritizing household chores, playing games with children, walking more, and taking every opportunity to naturally move more.

    There is no single right way to adopt an active lifestyle. Take a look at your daily activities and find ways to keep you physically moving.

    Consistently doing these simple daily tasks has even been shown to reduce the risk of obesity and improve heart health.

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    Health Benefits Of : 4 Warrior Diet

    The Warrior Diet is a form of intermittent fasting. However, its important to note, the 20:4 isnt backed by any research. The diet was created by Ori Hofmekler and is based on his own observations and experiences during his time in the Israeli Special Forces.

    There is no evidence directly linking a 20:4 fast with any of the benefits of intermittent fasting. Although there is some preliminary evidence that fasting on a 20-hour cycle or 24-hour fast may result in body fat loss and reduced risk of cardiovascular disease.

    In some rats and mice studies, alternate day fasting for 24-hours did result in up to 30% overall calorie reductions, however, the results were mixed and the health benefits insignificant. The research was also not conducted using the Warrior Diet which is a daily regime.

    Eat More Lean Protein Foods

    Following a higher protein diet can make a big difference in your hunger levels and has even been shown to help boost metabolism.

    Choose lean protein sources during meals and snacks such as turkey, chicken, fish, shrimp, eggs, nuts, seeds, legumes, and low-fat dairy products.

    Avoid eating a lot of fatty cuts of beef or foods such as burgers unless its the occasional family bbq and you want to indulge.

    Its important to still leave some room for those foods we love in moderation.

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