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While reviewing some weight loss materials, I see this term that strikes me ... "weight loss resistance." WOOHOO! In fact, there is one term that perfectly describes my current situation, and there must be others like me. I am struggling to try to reduce my weight by 7 kg. more, but my previous diets and exercises are no longer effective. I need a new approach. Maybe you should try intermittent fasting to lose weight, but I need to investigate it further.
What is intermittent fasting?
I am a prudent person, and I do not get 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 Whole Health Nutrition Certified Dietitian Leslie Langevin, the method works by keeping your body from accumulating fat and using stored fat for energy. This is the reasoning behind the success of losing weight with fasting. Of particular interest is the idea 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 helps you lose weight quickly.
1. There are different role models
You are free to choose the restrictive plan that some diets use. Find the model that works for you. This is not a starvation plan. Calories for consumption are available every day. You decide which days you want the fewest calories, or if you choose how many hours you want to fast between meals.
The most popular options are:
The 5/2 plan (fast for 2 days).
The 18/6 method (fast for 18 hours every day).
Alternate day fast (fast every other day for 24 hours).
The 20/4 plan (only eat during a 4 hour period).
There are more options available. Choose the eating and fasting windows that fit your lifestyle. How long you go without eating is entirely up to you
2. Makes it easier to cut calories
In general, you consume fewer calories. Less eating produces fewer calories. It is important not to indulge too much during meal periods. The only calories you need to count are those you eat on fasting days. The recommendations for caloric intake on fasting days are 500 calories for women and 600 for men.
3. The body burns fat faster and more efficiently
Fasting You lose weight, reduce body fat percentages, and improve your overall health.
4. Allow insulin levels to drop
Insulin rises after eating. During fasting, insulin decreases. According to Dr. Naiman, after 18-24 hours of fasting, insulin is at its lowest levels and this is an ideal time for fat burning and cell repair.
5. Lowers cholesterol
One of the benefits of weight loss is lowering cholesterol.
6. Increases hormone levels
Fasting triggers the production of human growth hormone. Increasing HGH promotes faster weight loss and more energy.
7. Natural pattern for our bodies
Based on the eating patterns of our ancient ancestors, 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 you need to eat helps reduce these unhealthy eating habits:
Spending all day.
Mindless snack before bed.
Eating emotionally
Studies show that when your body adjusts to this new pattern, it doesn't lead to bingeing at all.
9. Increase metabolism
Some people may tell you that fasting slows your metabolism because it feels slow. This simply is not true. Fasting increases metabolism because your body depends 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 diet 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, not eat and eat. There is no need to stress about good foods or bad foods. You do not need to measure food. Just eat reasonably and then stop eating for the period of time that is best for you.
12. Affordable
This method of weight loss does not require membership fees or purchase special meals. Actually, you should see a decrease in your grocery bill because you are eating less food.
The success of the intermittent weight loss plan depends on a few factors:
Do not eat in excess.
Not less to eat.
Find the correct model.
Intermittent fasting for weight loss has many positive aspects, the biggest being that it provides weight loss success. In the future, we may hear more about fasting and its anti-aging and disease prevention abilities.
Original article (in English)
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