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Intermittent Fasting for Weight Loss – Beginners

 

Intermittent fasting for weight loss isn’t a diet, but it’s close.  Anyone who has ever gone on a diet knows that the key to success is finding a plan that works for them. For some people, that means counting calories or cutting out carbs. But for others, intermittent fasting may be the key to weight loss success because they can still eat the foods that they enjoy. Intermittent fasting has been shown to be an incredibly effective way to lose weight, and while some people find that intermittent fasting helps them to naturally eat fewer calories overall, others simply enjoy the flexibility it offers.

 

One Size Does Not Fit All

One of the most important things to know before starting intermittent fasting for weight loss is that there is no one-size-fits-all approach. What works for one person may not work for another, so it’s important to find what works best for you. Next, be patient. Whatever weight loss plan you follow, effective weight loss takes time. Don’t expect to see results overnight. It is important to be consistent. Intermittent fasting isn’t a magic bullet; it only works if you stick with it.

This is Not For You

Before explaining how intermittent fasting can be used for weight loss, it is important to mention those who should not follow this regime. The sectors of the population who should not follow fasting of any sort are those with eating disorders such as anorexia or bulimia; children up to the age of 14; and pregnant or breast-feeding women should not consider intermittent fasting.

 

Mechanics of Intermittent Fasting

With all that said, let’s dive in. Intermittent fasting is a way of eating that alternates between phases of eating and not eating, known as fasting. It is more about ‘when’ you eat rather than ‘what’ you eat. This is one of the main reasons it is a popular weight loss strategy. However, if you are fasting to lose weight, it will boost your results if you stick to healthy foods.

To further increase the weight loss benefits of fasting, reduce the number of calories that you are eating. To lose one pound of fat, you need to reduce your calorie intake by 500, or burn 500 calories doing exercise per day. Reducing calories and fasting together is the most effective way to lose weight.

IF Schedules

There are many different types of intermittent fasting, but the most common is the 16:8 method, which involves fasting for sixteen hours and eating during an eight hour time span. Another method is the 5:2 diet. This consists of eating 500 calories two days a week and eating normally the other five days. Whether fasting every day or twice a week, these methods can both be tweaked to fit into your lifestyle. For instance, you can start by not eating food for twelve hours; then, once you are used to fasting, increase it by one hour at a time. In addition, you could eat 500 calories for three days instead of two. It is best to keep these fasting days separate.

Why Does IF Work?

The reason intermittent fasting works for weight loss is that when there is no food for the body to use for energy, it has a ready store of fat it can call upon. The best bit is that the more you fast, the more your body gets used to using your fat stores and the more efficient at fat burning it becomes. And the quicker your waistline shrinks.

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If you want to boost your fat burning and hence, fat loss further, you could introduce a full twenty four hours of fasting once a week. The best way to do this is to eat an evening meal and then to eat at the same time the next day. This is known as OMAD fasting, which means one meal a day. To maximize the effect, make sure that the meal is a balanced, healthy meal. Ideally, lean meat or fish and piles of vegetables. As long as you are getting a full range of nutrients, vitamins and minerals in that one meal, there is no reason why you cannot do this several times a week. The longer you fast, the more likely your body will go into fat-burning mode.

And remember, if at any point you feel like you’re not tolerating intermittent fasting well, it’s always OK to take a break or adjust your approach.

 

Keep Your Food Healthy

One point worth mentioning with regard to what food you eat is that it is best to avoid processed foods. Not only do these foods tend to be of poor nutritional quality but they can also cause inflammation. So what? You may say. Well, first of all inflammation can develop into many diseases, some of which are life threatening. More importantly, with regard to weight management, inflammation can make it harder to drop those pounds. In addition, following an intermittent fasting plan has been proven to reduce inflammation, so it would make no sense at all to undo the benefits of your hard work, by eating poor quality food.

 

Keep Motivated or IF Won’t Work

While intermittent fasting can be a great way to lose weight, it’s not always easy. One of the main reasons people give up on intermittent fasting is because they get too hungry. It’s hard to go without food for long periods of time, and the hunger can be intense. It’s important to have the right mind set and motivation when using intermittent fasting to lose weight. Otherwise, it’s all too easy to give in to hunger and give up on your fasting goals.

Keep a Journal

There are a few things you can do to help make sure you stay motivated while intermittent fasting. First, keep a journal and track your progress. Seeing the results of your hard work can be a great motivator. It is also a good idea to write out why you want to lose weight. Then when hunger hits, you can read your journal and remind yourself why you are following this way of eating.

Family Support and Accountability

Another way to stay motivated when intermittent fasting is to tell your friends and family about your goals. This means that they can support you and provide accountability. In addition, if everyone around you knows that you are intermittent fasting to lose weight, they will understand when you don’t want to eat when you are fasting and when you don’t want to eat fattening foods. If they say something like, “Oh it won’t hurt just once,” be firm and tell them that you would really appreciate it if they could respect your wishes.

With that said, don’t be too hard on yourself. If you do have a slip-up, everyone makes mistakes. Just remember why you’re doing this and keep going. With the right mind set and motivation, intermittent fasting can help you reach your weight loss goals.

 

Next Steps

You now know that you can lose weight with intermittent fasting. It is a great way to drop those pounds without feeling deprived of your favorite foods. You just need to eat them in a smaller time frame than usual. Remember to start off slowly and gradually embed the habit of fasting into your life.

Intermittent fasting is a tool to help you achieve your health goals, whether that’s losing weight, reducing inflammation, or improving your relationship with food. Keep your motivation in mind, and remind yourself that you can do it! Intermittent fasting is not a punishment; it’s a way to help you achieve your goals. With the right mind set, you can succeed at intermittent fasting.

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