As I flip through some weight loss materials, I see this term that jumps out at me… “weight loss resistance.” WOW! In fact, there is a term that perfectly describes my current situation, and there must be others like me. I am struggling to try to lose 15 more pounds, but my previous diets and exercises are no longer effective.
I need a new approach. Maybe I need to try intermittent fasting for weight loss, but I need to do some serious research.
What is intermittent fasting?
I’m a cautious person and I don’t jump into something different without having some knowledge about the idea. Intermittent fasting for weight loss involves eating for a certain period of time and then not eating for a specific period of time.
According to registered dietitian Leslie Langevin of Whole Health Nutrition, the method works by causing your body to stop storing fat and use stored fat for energy.
This is the reasoning that explains the success of losing weight with fasting. Of particular interest is the insight that the dreaded word “diet” is not in any of the sources I read. Instead, intermittent fasting is a lifestyle change.
How does intermittent fasting help with unwanted weight?
Research indicates that intermittent fasting is an effective weight loss strategy. There are several ways that eating and fasting help you lose unwanted weight quickly.
1. There are different role models
You are free from a single restrictive plan that some diets use. Find the model that works for you. This is not a starvation plan. Calories for consumption are available each day. You decide which days you want fewer calories, or you choose how many hours you want to fast between meals. The most popular options are:
- The 5/2 Plan (2-day fast).
- The 18/6 Method (fasting 18 hours each day).
- Alternate day fasting (fasting every other day for 24 hours).
- The 20/4 Plan (only eat during a period of 4 hours).
More options are available at the link above. Choose the eating and fasting windows that fit your lifestyle. How long you go without eating is entirely up to you.
2. It facilitates the reduction of calories
In general, you consume fewer calories. Less eating produces fewer calories. It is important not to overdo it during feeding periods. The only calories you need to count are those you consume on fasting days. Caloric intake recommendations on fasting days are 500 calories for women and 600 for men.
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3. The body burns fat faster and more efficiently
By fasting lose weight, reduce body fat percentages and improve your overall health.
4. Allows insulin levels to drop
Insulin increases after eating. During fasting, insulin decreases. According to Dr. Naiman, after 18 to 24 hours of fasting, insulin is at its lowest and this is the best time to burn fat and repair cells.
5. Lowers cholesterol
One of the benefits of weight loss is cholesterol reduction.
6. Increases hormone levels
Fasting triggers the production of human growth hormone. The increase in HGH promotes faster weight loss and more energy.
7. Natural pattern of our body
Based on our ancestors’ eating patterns, we only need to eat when food is available. This approach increases the time our bodies use stored energy. When your body uses stored energy, you lose weight.
8. You learn the difference between when you need to eat and when you want to eat
Being aware of when it is necessary to eat helps reduce these unhealthy eating habits:
- Grazing all day
- Pointless snack before bed
- Emotional eating
Studies show that when your body adjusts to this new pattern, it doesn’t lead to any type of binge eating.
9. Increases metabolism
Some people may tell you that fasting slows down your metabolism because it feels sluggish. This is simply not true. Fasting increases metabolism because your body relies on stored energy. A study of 11 healthy men shows that a 3-day fast increased their metabolism by 14%.
10. Less likely to cheat
Since intermittent fasting for weight loss is so easy to follow, it reduces the chances of participants cheating. It has no dietary restrictions to make us cringe. You can enjoy a meal and not feel guilty.
11. Easy-to-follow plan
All you have to do is eat, don’t eat and eat. There is no need to stress about good or bad food. It is not necessary to measure the food. You simply eat sensibly and then stop eating for whatever period of time is best for you.
This weight loss method requires no membership fees or purchase of special meals. You should actually see a decrease in your grocery bill because you’re eating less food.
The success of the intermittent weight loss plan depends on a few factors:
- Do not eat in excess
- Do not eat less
- Find the right model
Intermittent fasting for weight loss has many positive aspects, the biggest one being that it brings success in weight loss. In the future, we may hear more about fasting and its anti-aging and disease prevention capabilities.