6 evidence proved ways to lose weight

These are methods that are supposed to be evidence proved backed up by science. So, of course, I want to publish it here. It’s always good when it’s based on facts and not myths and fairy tales.

Avoid sugar and sweetened drinks.

Number 1 advice. Sugar is terrible for your health. Especially if you want to lose weight. The problem is sugar is half glucose and half fructose.

Only the liver can metabolize fructose in massive amounts. So when the liver is overloaded with fructose because of vast amounts of added sugar, it has to turn it into belly fat.

In the past, they claimed carbohydrates like sugar couldn’t be transformed into fat. But it seems clear that it can.

It can cause fatty liver and insulin resistance leading to type 2 diabetes. Liquid sugar is even worse. Because the brain can’t “see” the calories in the same way as substantial calories.

So cut down sugar intake or even better to altogether avoid it. That goes for fruit juice too. It’s loaded with sugar in the form of fruit sugar. But for the body, there is no difference. Sugar is sugar.

But continue to eat whole fruits. They do contain sugar, but they are loaded with vitamins, minerals, and fibers too. So it has nothing to do with empty calories.

But please be aware the acid in the fruit can harm your tenths. But you can avoid that easily just by drinking a glass of water after.

Eating more protein

Yes, studies show protein has a significant impact when you want to lose weight. It seems to be exceptionally efficient against belly fat. Protein builds muscles, organs, and living tissue. But too much protein will be converted to energy instead.

It can boost your metabolism by 80-100 calories per day and make you eat up to 400 fewer calories per day. It is the most effective change in diet to lose bodyweight.

There is protein in other food than meat. For example, vegetables contain more and less protein. Especially oatmeal contains large amounts of protein unknown to many.

It’s an excellent idea to get enough protein for every meal during the day.

If we try to list protein foods, it should be something like whole eggs, fish, seafood, chicken, and dairy products.

Studies show 25-30 percent of daily intake seems to be most effective.

Cut carbohydrates from the diet

Studies show it’s useful to cut carbs from the diet making the body burning belly fat instead. Some years ago, it was a popular trend to only eat protein and vegetables.

I’m not sure it’s a good idea to eradicate carbs. But at least try to reduce intake and use full grain instead of, for example, pasta, white rice, and white bread. It should be enough to avoid refined carbs like sugar, white bread, candy, and so on.

As a result, appetite should go down, and people lose weight. Studies show it’s the most effective way to lose fat around the belly and waist.

Diet rich in fiber

Some carbs are made of fiber that can’t be digested. But the body will try anyway. That’s an exercise for the digestive system, so to speak. Gives a healthy stomach and digestion.

The Best fibers bind water and create a thick gel that stays a long time in the system and gives a longtime sense of fullness. Studies show 14 grams of fibers per day can give a weight loss of 2 kg in 4 months. That’s very good indeed.

Exercise

You don’t have to start with exercise right away. It’s easier to eat 100 calories less than to exercise them away. But training is a very efficient way to lose weight and done correctly, it can be fun at the same time.

You don’t have to be a professional athlete or train for the Olympics. But just to move the body some more can have an effect. Just cleaning or household can be the way to do it.

But exercise means the whole body. You can’t just target single parts of the body. For example, you can’t reduce belly fat only by doing sit-ups.

If you are very obese and never tried training before, please be careful. Don’t try to run a marathon on the very first day. Start slowly. Daily walks can be excellent. It’s better than nothing.

Calorie control

It’s actually simple. You are obese because you eat more calories than you burn. But the reasons why you are doing that can be very complicated. Many of us are eating for comfort, and temptations are everywhere.

But the calculation itself is simple. If you eat less than you burn, then you will lose weight. For example: If my daily need is 2800 Kcl per day, but I only eat 2300 Kcl.

Now my body is missing 500 Kcl. It will have to use from the fat supplies stored, and I will lose weight. Exactly what I wanted.

Of course, the body will try to avoid it by slowing down the burning. That’s where exercise can be an excellent help to prevent that.

It could also try to encourage me to eat more. So be careful. It doesn’t take many large meals to ruin the calculation.

A well-known method is the plate model. That means use your plate. Make sure most of it is vegetables, and less of it is protein and carbs.

You can also use smaller plates. Smaller portions simply.

Beware of the BMR (Basic Metabolic Rate) That’s the basic metabolism. That’s what you need just to keep your body going. Usually, it’s about 2000 Kcl.

Your daily need depends on your weight, height, gender, age, and physical activity. But you don’t have to calculate all that yourself. There’s plenty of websites and apps that would be happy to do it for you, and many of them are working really well.

There are many sites where you can get information about food. What you can eat and what to avoid. You will be surprised to know how many calories there are in your favorite donuts.

The Most Caloric Fruits

 

Maybe the title is a little misleading. The fruit is very healthy for you. But some fruits contain many more calories than others. So if you want to lose weight, you should limit your intake of them. Remember: Fruit can`t provide a weightloss by itself – But only if it replaces junk food and other food items with much more calories.

 

Nuts – 600 kcal per 100 grams

For example, nuts. They are rich in lipids and proteins. So they have a high energy intake (600 kcal on average).

Pecans contain 700 calories per 100 grams and cashew nuts 600. Walnuts and hazelnuts contain 500.

It’s healthy to eat nuts regularly, Nuts contain omega-3 fatty acids, vitamin E, magnesium, iron, calcium, and fiber. Maybe you want to avoid meat and need a good protein source?

 

Dried fruits – 300 calories per 100 grams

 

Dried fruits are made of things like prunes, apricots, bananas, dates, or figs. There are 300 calories per 100 grams.

They can lose their vitamin C while drying, but dried fruits have preserved their nutrients, minerals, and trace elements. Rich in fiber, they help the intestinal transit and fight against cholesterol. They could be an excellent alternative for candy.

Dates – 300 kcal per 100 grams

Dates contain about 300 calories per 100 grams and are very sweet indeed. They are very good fruits for sportsmen, but less so for people who want to lose weight.

They are a good source of dietary fiber and contain a high concentration of antioxidants.

Avocados – 220 kcal per 100 grams

It is a delicious fruit that’s very caloric because half of the one contains 220 kcal and 15 g of fat.

The avocado is packed with omega 3, vitamins, and minerals.

Just be careful how much you consume every time.

Coconuts – 360 kcal per 100 grams

This holiday fruit is full of nutrients but very caloric. Rich in fatty acids, potassium, and carbohydrates

The coconut contains a vast amount of dietary fiber.

 

Bananas – 90 kcal per 100 grams

100 grams of bananas contain about 90 calories. The banana is the most consumed tropical fruit in the world, a very caloric one as well. People think bananas are very fat. But that’s completely misunderstood. It’s only their structure of starch and water that make them look like that.

Bananas have a lot of vitamins, potassium, magnesium, and fiber.

Easy to handle and take anywhere, it’s a perfect snack and a great breakfast.

 

Grapes – 75 kcal for 100 grams

Source of many vitamins and minerals, grapes are an excellent fruit for your health.

With 75 calories per 100 grams, it is also moderately caloric.

 

Cherries – 65 kcal per 100 grams

The cherry is rich in vitamin C, potassium, provitamin A, vitamin B, zinc, iron, calcium…

It is excellent for your health. It also contains 65 calories per 100 grams.

 

Persimmons – 66 kcal per 100 grams

The persimmon is a fruit with potent antioxidant potential. Because it contains polyphenols, carotenoids, vitamins, and tannins.

The persimmon is a moderately caloric fruit with 66 calories per 100 grams. It’s almost exclusively carbohydrates that the persimmon contains in the form of fructose, the fruit sugar.

 

Mangos – 63 kcal per 100 grams

There are 63 calories in 100 grams of mango. That makes it a moderate-calorie fruit, therefore.

It contains a lot of potassium, vitamin C, and fiber, it would be wrong to deprive yourself of all its virtues!

Highly healthy alternatives for anyone who wants to lose weight. Just be a little careful with the calorie intake. But its nothing compared to other food items loaded with calories.

 

 

 

 

Why Eat Fish? 8 good reasons!

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We all know fish is healthy. But do you eat it? No? What a shame! Why try to avoid it? Fish is a good source of protein, and for us who want to lose weight, it’s of great interest. Because of its low in calories. Its Real superfood.

So maybe we should try to eat more fish. Instead of just the usual canned fish in tomato sauce. Despite its a great source of fish too.

So for a start, here are 8 excellent reasons to eat fish. But if you want to add more, feel free to.

1. There is a large variety of fish

There are many species of fish. The sea and ocean are rich. Cod, salmon, tuna, trout, sardines, mackerels. There’s enough for everyone. This is one of the significant strengths of this food. You can make several fish meals a week without eating the same thing. No wonder every country has fish on the menu. This diversity is also reflected in the prices. Seasonal fish are cheaper, and those can be offered as canned food.

2. Fish improves memory

You become wise of eating fish. It’s good for the mind. It is because the fish is very rich in phosphorus and omega-3. Phosphorus is present in the membranes of the brain. So it’s perfect for your mind. Omega-3s provide essential fatty acids to nerve cells. From an early age, fish helps with intellectual development. Over the years, it can be very effective against Alzheimer’s disease.

3. They are excellent for the cardiovascular system

If the fish is beneficial to our veins, arteries, and heart, it is once again because it is rich in omega-3. These essential fatty acids promote good cholesterol and reduce bad cholesterol. So it almost lubricates you from inside, and the risk of succumbing to cardiovascular disease is halved!

4. They keep you forever young

Fish is rich in zinc and selenium. These trace elements ensure the renewal of your cells. So it’s excellent for your skin. It even delays aging. At the same time, the vitamin E present in some fish allows you to look good, and the vitamin B ensures a good blood circulation.

5. Fish is good for your mood.

Thanks to the essential fatty acids that compose it, fish is excellent for keeping the spirit up. It reduces stress, anxiety, and the risk of depression. Thanks to omega-3s, which ensure the correct functioning of the cardiovascular system and better diffusion of the hormones secreted.

6. Fish gives strong bones.

Because of its excellent source of vitamin D., This allows the body, and your bones, to better absorb the calcium consumed. Also, fish contains phosphorus, a mineral as good for the brain as for the bones and teeth.

7. Fish helps to cure tiredness

If you always are tired and low on energy. Fish is rich in vitamins, minerals, and trace elements:  it is complete! Eating fish at least twice a week gives you more power and stamina. Because it is also very rich in iron. Its always good to eat food that increases your strength.

8. Fish is right for your figure

If you want to look more beautiful. Fish is a slimming ally. It is rich in proteins, the benefits of which are many: they strengthen the immune defenses, promote the renewal of tissues, and guarantee the proper functioning of the body. As I have mentioned. Fish is low in calories and very tasty. So it’s perfect for replacing pork and other kinds of meat several times a week, and you have much better chances to reach an average weight.

Eat fish at least twice a week if you want to optimize your health, body, and mind. And in your quest to lose weight, it’s ideal. So give seafood a chance.

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3 Techniques to Create Ketosis and Make You Lean

In this article, we’re going to look at a few ways you can employ the ketogenic diet to help you lose weight. It’s important to note that most people will find that they’ll have to go through a period where the body tries to adapt to the diet.

Most of us get a significant chunk of our calories from carbs and protein. With the keto diet, most of your calories will come from fat. Because of this, you may experience carb withdrawal symptoms such as mood swings, nausea, drowsiness, lethargy, etc.

In industry terms. This is known as the ‘keto flu’ and is par for the course because your body is adapting. Stick with the keto diet, and in 2 weeks, you’ll be just fine.

1. Fat fast

One of the best techniques for seeing fat loss will be to eat natural high-fat foods for 1 week. No carbs, no sugar. The key is to eat mindfully. You must be attuned to your body. Eat only when you’re hungry and stop when you aren’t.

For this fat fasting protocol to work, you MUST be very strict. The smallest deviation will thwart your attempts to reach ketosis. This is an extreme method that requires total adherence and dedication. Even a small sip of soda can undo the entire process. It’s that sensitive.

The rewards for all this effort are fantastic. You’ll be able to see 8 to 10 pounds of weight loss in a week. While a lot of it will be water weight, you’ll lose fat too. From here on, you can get started on the keto diet, because your body would have adapted.

2. Normal fasting

Even if you’re not on the ketogenic diet, fasting can still help you reach a state of ketosis. That’s why intermittent fasting is so potent. It gets the body to produce ketones too.

Fasting for 16 hours a day will create a state of ketosis that will help your body to burn fat for fuel instead of carbs. If you can fast for 20 to 24 hours, that will be even better. When you’re first starting off, you may wish to start with a 10 hour fast and slowly work your way up.

3. 5/6 small meals a day

Another way to reach ketosis will be to consume 5 or 6 small meals spread throughout the day. This is like ‘grazing’… and it’s different from gorging on 3 large meals.

The 5 or 6 small meals you have will contain no more than 200 calories each. Ideally, you should be getting most of your calories from natural fats and a tiny amount from protein. It’s best to avoid carbs totally.

The beauty of the ketogenic diet or achieving a state of ketosis is the fact that it focuses on fat loss and not weight loss. Losing weight is not the goal. You can lose weight and still be skinny fat. Always remember that your goal should be to reduce your body fat percentage and not just the numbers on the scale.

*Other considerations

Do note that if you wish to lose weight, exercise is still important to boost your metabolic rate and burn more calories. You’ll also need to be at a caloric deficit. It’s tricky to be on a ketogenic diet because 1 gram of fat contains 9 calories.

So, it’ll be easy to overconsume calories if you’re not careful. Pay close attention to your caloric consumption. You should have a daily deficit of about 500 calories, and most of your calories should come from fat.

If you can balance both these objectives, your body will enter a state of ketosis, and the fat will melt off faster than you ever thought possible.

Can You Spot Reduce?

A very common mistake that so many people make when trying to get a flat belly is they do tons of crunches and ab exercises. While these are great, they’re only effective if you have a low body fat percentage.

Herein lies the misconception – people think that crunches and ab training will make their fat belly lean. That’s NOT how it works.

There is only one way to get a lean and trim belly. You MUST shed the excess fat… and you can only do that by being at a daily caloric deficit of about 500 to 700 calories. You must consume fewer calories than you expend.

Then and only then will your body tap into its fat stores for fuel. It has no other choice. If you’re not at a caloric deficit and only do ab exercises, you’ll get a stronger stomach, but it will not be flat.

Even when you’re at a caloric deficit, your body will decide when and where to burn the fat from. It all depends on your genes. If the first place you gain weight on is your thighs, when losing weight, that’s the first place that will see a reduction in size.

This is one fact that trips many people on their fat loss journey. People are so focused on the belly because it’s the most visible area that they miss out on the positive changes in the other areas.

For example. The man who is trying to lose weight on his belly may see no visible difference and throw in the towel because he thinks he’s not making progress. However, he may not realize that he lost weight on his face, back, and some off his love handle. He doesn’t see those changes because he’s focused on the belly.

If he quits, the fat in the other areas will return over time. If he keeps going, once the body has burned the fat from the other areas, it will start burning the fat off the belly. Rest assured that as long as you’re at a caloric deficit, your body will burn the excess fat.

Sooner or later, it will come for the stubborn fat on your belly. You only need to stay the course and keep going. Never quit because you do not see results fast enough. Weight loss is a slow process.

While you can’t spot reduce any one part on your body, there are a few tricks that you can employ to ensure that you burn the most amount of fat in any given period.

• HIIT

Train using high-intensity interval training two or three times a week. You’ll burn more calories overall and boost your metabolism. This is one of the best ways to accelerate your fat loss.

• Adopt intermittent fasting

By having eating and a fasting window, you’ll ensure that your insulin levels are stable, and your body is primed for fat burning.

• Do an ab workout after your cardio.

The best time to do a quick 5 or 6-minute ab workout is after your training session when your blood is flowing, and your body is pumped. The ab workout will draw blood to your midsection and aid in the fat-burning process.

Belly fat is hard to burn because the circulation in the midsection is poor. You may notice this when you place your hand on your belly, and it feels cooler than other parts of your body.

• Stay hydrated

Your body needs water to metabolize the fat. Drink sufficient quantities of water throughout the day.

If you follow the tips in this article and focus on fat loss as a whole, you’ll see your belly get flattered in a couple of months. That’s how you get a toned and lean midsection that turns heads.

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Is There a Link between Obesity and Heart Disease?

Obesity has been linked to many severe and nasty diseases such as diabetes, cancer, high blood pressure, gout, osteoarthritis, etc. These are just the tip of the iceberg. But the question many people have is – “Does being obese mean that I’ll get heart disease?”

The answer is… Obesity increases your risk of getting heart disease. While not all overweight people will get heart disease, many do. The rest may get other diseases like type 2 diabetes or gout.

There’s just no way to escape the fact that obesity (which is an epidemic now) leads to serious health problems. People who have a lot of fat in their bodies are more prone to getting blood clots in their arteries.

They also have higher levels of C-reactive protein as compared to people at an average weight. The more C-reactive protein in your body, the higher your chances of getting a heart attack.

It’s even worse if most of the fat is located in your midsection. Most men store their excess fat in the abdominal region. Having a big belly increases your cardiac risk considerably. The beer belly and ‘dad bods’ that many men laugh about is really not a joke.

Being at an ideal weight is one of the best things that you can do to reduce your risk of heart disease. It really isn’t that complicated. All you need to do is switch to a clean diet, be at a caloric deficit, and exercise 4 to 5 times a week. That’s really all you need to do.

Over 3 to 4 months, if you stay on track, you’ll lose so much weight that you won’t believe it. The problem here is that while losing weight is simple in concept, it’s not easy. Making the switch to a clean diet is a Herculean task that must be done gradually.

Aim to switch 1 or 2 unhealthy foods to healthier options every week. Do not try to make a massive change immediately. Slow and steady wins the race. The same applies to exercise. Go at your own pace.

There’s no need to torture yourself and be a sweaty heap of breathlessness after each session. Overly torturous workouts will make you dread exercise, and you’ll probably quit.

You should also note that weight loss doesn’t happen overnight. This is the MOST aggravating thing. We want results fast, and when we don’t see them, we lose hope and give up.

What you need to understand is that you MUST stay the course for at least 90 days. You’ll be stunned at how much fat you’d have lost. Weight loss is an undertaking that requires time.

An excellent way to measure your ideal weight will be to calculate your body mass index (BMI). You can calculate your BMI here: http://www.calculator.net/bmi-calculator.html

If you’re in the range of 19 to 24.9, that’s excellent. You’re at your ideal weight.
If you’re at 25 to 29.9, you’re overweight, but in a month or two, with a proper diet and training program, you should reach your ideal weight.

If you’re at 30 to 39.9, you’re obese and should make immediate changes to your lifestyle. It may take you anywhere from 3 to 5 months to reach your ideal weight, but it is possible.

If you’re 40 and above, you’re severely obese. As disheartening as it may seem, rest assured that you CAN get to your ideal weight. It may take you 5 to 7 months, but it can be done if you do what you need to.

The durations for weight loss mentioned above are an estimate. Some people may reach their ideal weight sooner, while some may take longer. What really matters is that you do your best to get to your perfect weight.

Carrying too much weight on your body opens you up to many potential health problems that you really do not want to deal with. Prevention is better than cure. Start today, and in a few months, you’ll be amazed at how much progress you’ve made. You can do it.

“The best time to plant a tree was 20 years ago. The second best time is now.” – Chinese proverb

Which Type of Intermittent Fasting is Best for Fat Loss?

It’s an established fact that intermittent fasting (IF) works. It has many benefits besides weight loss. Reducing the risk of cancer, lowers blood pressure levels, reduces oxidative stress, lowers harmful cholesterol levels, and so much more.

No matter which type of intermittent fasting protocol you decide to go with, you can expect to enjoy some of the benefits of this fantastic method of eating. As for weight loss, choosing which style you go with is a very personal one.

You need to understand the fundamentals of IF. The shorter your eating window, generally, the more fat you’ll burn. This is because your body is in a fasted state for a more extended period.

Secondly, you’ll still need to be at a caloric deficit to see weight loss. While intermittent fasting is more forgiving, and you’ll again lose weight even if you consume carbs, you still have to be at a caloric deficit of about 500 calories to see weight loss.

Now, let’s look at the common types of intermittent fasting.

• 16/8

This is the most common type of IF. The fasting window is 16 hours, and the eating window is 8 hours. This is probably the most comfortable style to adopt and has lots of benefits.

This style of fasting will require you to cycle your carbs. In other words, you can only eat carbohydrates on days when you’re working out… and the carbs should be consumed after your workouts. Other times, you’ll be required to be on a high protein diet that has BCAA supplements.

If this seems too strict, you can still follow it and consume your usual carbs, as long as you stay at a caloric deficit and not eat during the fasting window.

• Warrior

This is a compelling style of IF and complicated to do. However, it has the highest fat-burning benefits. The eating window is 4 hours long, and the fasting window is 20 hours long.

You’ll need to consume all your calories for the day within 4 hours. If you thought the fast was difficult, absorbing all the daily calories within such a short window can be just as tricky. Nevertheless, if you master it, your fat will melt off faster than you ever thought possible.

• Eat Stop Eat

This style of IF was popularized by Brad Pilon in his book Eat Stop Eat. The concept is simple enough, but applying it can be very tough. With this method, you’ll fast for 24 hours once or twice a week. Some of you reading this may already be gasping and rolling your eyes.

No food for an entire day? Yup… So, that’s a challenge. If fasting for a whole day is manageable for you, you can do this twice a week, and on the remaining days, you can eat as usual (at a caloric deficit).

These 3 methods are the most popular methods of IF out there. Other variations involve fasting on alternate days, etc. But if you’re trying to lose weight, the 3 mentioned above are the best.

Pick one that you can manage. That’s the most crucial point. Don’t pick the hardest one so that you can see quick results. You’ll probably end up frustrated and quit. So, choose a style that you can handle reasonably well, and stick to it.

In 2 to 3 weeks, your body will adapt to the IF, and within a month, you’ll be amazed at how much fat you’ve lost. You have to try intermittent fasting to believe it. It’s that good.

Is Intermittent Fasting Dangerous?

Intermittent fasting (IF) is perfectly natural and mimics the lifestyle our ancestors had in the past. During Neanderthal times, it was either feast or famine. There were times when their hunting or foraging for food would yield no fruit.

During times like these, it was a ‘fasting’ period… and on those times they did have a good hunt or a bounty of fruit/crop, it was ‘feasting’ time.

Intermittent fasting resembles their lifestyle with its fasting and feasting windows. So, you’re not doing anything unnatural. You’re doing what you’re supposed to do. We were evolved to go through periods of feasting and fasting.

We just went haywire and ended up gorging on food all the time, which explains the obesity epidemic and why diseases are more prevalent now than ever before. It all boils down to the foods you eat and how often you eat.

That said, it’s best to speak to your doctor before embarking on intermittent fasting. Some people may have gastric issues or diabetes or other health issues that prevent them from following the IF protocol. So, your doctor will be the best person to advise you here.

• Is fasting safe?

This is the biggest concern most people have. After all, the thought of not eating for 16 to 20 hours can strike fear into the hearts of most people who are used to putting something in their mouth every 2 hours.

The answer is a resounding YES! Fasting is not only safe. It is highly beneficial. It stabilizes your insulin levels, and people with diabetes will be able to reverse their symptoms and gain control of their disease.

People trying to lose weight will notice that the weight comes off more quickly because their blood sugar levels are more stable.

IF also boosts your energy levels and stimulates growth hormone. That translates to better workouts at the gym, and you’ll be able to retain and grow muscle more efficiently. Many people who adopt intermittent fasting have reported having better moods and increased mental clarity.

We live in a very stressful word. IF will give you mental clarity and detoxify your body, this will reduce stress in your body and leave you feeling better. It also prevents diseases like Alzheimer’s and lowers your blood pressure levels and bad cholesterol.

As you can see IF is immensely beneficial. By addressing all these other issues such as reducing inflammation in the body, reducing hunger pangs and putting an end to sugar addiction (if you’re unknowingly addicted to it), IF indirectly accelerates your weight loss.

It’s setting the right stage for you to progress faster than you normally would. Your body will struggle to lose weight when it’s inflamed. It won’t be able to lose fat easily if you keep consuming sugary foods and spiking your blood sugar levels. L

It will not be as difficult for you to stick to your diet and be on a caloric deficit because you no longer have severe hunger pangs or sudden irresistible cravings for foods that don’t support your cause.

You’ll find it easier to stay on your weight-loss track and will reach your goal faster and easier than you thought possible. Intermittent fasting is safe, and in fact, it’s something that you really should try if you wish to become a fat-burning furnace and attain the body of your dreams in record time.

Are you trying to Lose Weight with Intermittent Fasting?

Intermittent fasting (IF) is a highly useful tool for weight loss. However, like all tools, you have to use it absolutely if you wish to get the job done quickly and correctly. In this article, we’ll look at 5 pointers that will show you how to get the best out of your IF.

• Ease into it

This is probably the most crucial point of the lot. Intermittent fasting is a style of eating that most people just aren’t accustomed too. We are creatures of habit who snack throughout the day with nary a thought about whether we are hungry or not.

Food is treated as therapy instead of fuel. We eat because we’re bored instead of because we’re hungry. When you adopt the IF way, you’ll only be allowed to eat during the eating windows.

16 hours of fasting can be tough. So, you’ll need to ease into it slowly. When you’re starting off, your eating window maybe 10 hours long. As you get accustomed to it, you can shorten the window till you reach 8 hours which is the recommended duration.

• Choose a method that suits you.

There are different types of intermittent fasting. The 16/8 style requires you to fast for 16 hours, while the Warrior style requires you to fast for 20 hours and so on. There are different methods of IF, but the principle is the same. You fast for more extended periods than you eat.

Choose a method that agrees with you and tailor it to suit your lifestyle. If you’re a late sleeper, you may wish to start your eating window later in the day. If you start too early, by the time it reaches nightfall, you’ll be feeling famished and have hunger cravings that you struggle to battle. So, be aware of your daily habits and fit the IF protocol accordingly.

• Hydrate often

This goes without saying. You need to drink water often to accelerate the fat loss process. Skip the energy drinks, coffee, tea, etc. and stick to water for the duration of your fat loss journey. Your body only needs water. Every other fluid you consume is optional.

• Maintain a caloric deficit

Even with intermittent fasting, you need to be at a caloric deficit to see weight loss. To calculate how many calories you need to consume a day, you can use this online calorie calculator: https://www.freedieting.com/tools/calorie_calculator.htm

Intermittent fasting gives you more flexibility, and you’ll be allowed to consume more carbs because the insulin spikes will be limited to the eating window and your blood sugar levels will be stable throughout the fasting period.

However, you still need to be consuming fewer calories than you expend, if you wish to see progress in your weight loss journey.

• Cheat days follow the windows too!

Some people have cheat meals. Others have cheat days. Whichever way you decide to go, always remember that you’ll still follow the eating and fasting windows even on your cheat days.

This will prevent your body’s blood sugar levels from spiking wildly. So, eat and have fun and enjoy the foods you love, but just do it within your eating window.

Observe these 5 pointers and your weight loss will be smoother with intermittent fasting. You’ll also avoid the pitfalls that trip most other people up. If its a vehicle that will get you to your destination much faster on this uphill weight loss journey. Use it.

What to Do When Your Best Efforts Yield No Results

One of the most disappointing experiences is when you’ve been watching your diet and exercising and doing your best, but after a week, you see that there is no change on the weighing scale.

There could be many reasons why this happens. One reason could be that your body is adapting to the new stress placed upon it. If you’ve led a sedentary lifestyle for years, by suddenly being more active you’d be putting a stressor on your body.

It will take your body a while to adapt to the new challenge. During this time, you might not see any weight loss. The tough part about this is that the weight loss plateau where you see no change in your weight could happen at the beginning or anywhere in the middle or even at the end of your weight loss journey.

This is perfectly normal. The only way to overcome this issue is to keep going. After your body adapts, it will resume burning fat. The biggest mistake people make when trying to lose weight is giving up the moment they hit the plateau.

They feel like their efforts are not producing results, and they throw in the towel. They fail to realize that to produce external results, the body needs to make internal changes first. These may not be visible, but your body is laying the groundwork to burn the stubborn fat.

Another reason people see no results is because they take things to extremes. They want fast fat loss. To do that, they make overnight changes to their diets. They suddenly go from being inactive to spending two hours in the gym daily.

This idea of “no pain, no gain” doesn’t work with your body. You gained the weight slowly, and you will lose it gradually. You can speed it up a little, but trying to see results overnight is counterproductive.

When your body is overly stressed, fatigue will set in, and weight loss will have to take a backseat because your body is doing, it’s best to recover. What you need to do is rest for a few days. It may seem counterproductive, but music is the space between the notes.

The short break will help your central nervous system to recover, and your body will get down to the business of fat burning. As long as you’re at a caloric deficit, you can take a break from your workouts for 3 to 4 days and still lose weight.

Speaking of caloric deficits, your diet will also determine your weight loss progress. You want to be at a caloric deficit of about 500 to 600 calories. If you’re going to be a little aggressive, you can aim for about 700 calories for a few days.

However, severely reducing your calorie intake by 1000 or more calories will shock your body. It will go into ‘starvation mode,’ which is a method of self-preservation. Your body believes that you’re in a situation where you don’t have access to much food.

So, it will stubbornly cling on to its fat stores for future needs. This is ironic because you’re trying to lose fat, but your body is clinging on to it. You can rest assured that your body will win here, and your weight loss will slow down to a snail’s pace.

The best way to see consistent results from your efforts will be to approach your weight loss gradually and sensibly. Aim for a caloric deficit of about 500 calories and make sure that while your training program is challenging, it is not burning you out.

Finally, maintain a positive outlook and have patience. If your diet and training are dialed in, you will lose weight sooner or later. At the end of the day, always remember that it’s a slow process… and you’ll only make it slower by quitting. Keep on keeping on.

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