What is intermittent fasting?
Why is intermittent fasting so popular?
Is intermittent fasting safe?
Does intermittent fasting mean not eating at all?
How to lose weight by intermittent fasting?
Are there many ways to implement intermittent fasting?
The above questions are all about intermittent fasting (IF), which has gained much attention in recent years because it has become a popular and healthy way to lose weight and keep fit. Through IF, you just change the time you eat, not what you eat. Additionally, there are at least six ways to limit your food consumption, ranging from skipping one meal each day to going without eating for a whole 24 hours. And since IF is recognized as a safe and healthy way to lose weight, let’s discuss more!
Why can’t you lose weight all the time?
Why can’t you lose weight all the time? This question must break many people’s hearts. Why does the phrase “eat less and move more” sound good in theory but is humiliating to those who KNOW this, do everything they can to lose weight, and still have no gain? And that’s what we’re searching for: the real reason why losing weight is so difficult for those like YOU.
Despite your best efforts, the scale won’t budge. It’s natural for people to wonder when those extra pounds will disappear. But hold off on raising the white flag and abandoning your diet just yet. Check to see whether one of these cunning things is undermining your efforts to lose weight.
Is it because of your gender?
It might have an impact on how you shed pounds. According to a study published online in the journal Diabetes, Obesity and Metabolism, over 2,000 prediabetic, overweight adults from Europe, Australia, and New Zealand were followed by the researchers. And it shows that men dropped an average of 26 lbs. (11. 8 kilos) during the course of the eight weeks, whereas women lost an average of 22 lbs. (10. 2 kg). But women typically experience greater success with sustained efforts. Where you shed pounds can also vary. Men remove abdominal fat first, while women may have more difficulty in that area.
Is it because of your genes?
Maybe. Simply put, some bodies burn fat more efficiently than others. It’s something your parents or grandparents gave you. You might need to exert a little more effort to burn calories and reduce weight because you have no control over the genes that were passed on to you.
Is it because of your metabolism?
Possibly. Your metabolism—the chemical processes that keep your body healthy—determines how quickly you burn them. Your genes might be to blame if you have a slow metabolism. Or perhaps your level of lean muscle is insufficient. Lean, muscular people burn more calories than persons with higher body fat percentages do. Other variables that may impact calorie burning include age. Every ten years, your metabolism slows down by 2% to 8%. That might be due to diminished muscular mass.
Is it because of your eating habits?
Quite possible! A lot of people who struggle with weight loss just consume too many calories. Even though you might not think this applies to you, studies regularly demonstrate that people significantly underestimate how many calories they consume. In addition, binge eating is also an important factor leading to weight gain, which is consuming a lot of food quickly, frequently far more than what your body requires. For many people trying to lose weight, this can be a serious issue. Others may binge on reasonably nutritious items like almonds, nut butter, dark chocolate, cheese, etc. while some people may binge on highly processed foods. Even if something is considered “healthy,” it still has calories.
Never Too Late to Lose Weight.
As is known to everybody, obesity maybe causes some psychological problems, so it is necessary to keep a healthy lifestyle for weight loss! However, body image is not the only reason you should start a weight-loss journey. Yes, your weight may affect how you feel about yourself and even how others perceive you. But more importantly, in addition to helping you look amazing in your new attire, losing weight has numerous health benefits for those who are overweight or obese obesity can really bring some severe diseases like type 2 diabetes, coronary heart disease, sleep apnea syndrome, high blood pressure and sugar, and even cancer. You may have heard that as you age, it becomes difficult, if not impossible, to see significant weight loss. Perhaps you’ve given up after trying. In that case, here is some good news for you. Obese persons over 60 are just as capable of shedding weight as their younger counterparts, according to experts at the University of Warwick in the UK.
Obesity increases the risk of diseases.
Obesity, a large part of it in the world, is not just a change in body image but is more regarded as a kind of disease. By 2016, the American College of Endocrinologists (AACE) and the American College of Cardiology (ACE) formally defined obesity as a disease.
Obesity actually has several major damages:
The metabolic damage: Obesity produces various chronic metabolic diseases, such as hypertension, diabetes, coronary heart disease, and fatty liver.
The mechanical damage: Because being too fat will cause various compressions to the body, such compression is manifested in the knee joint, ankle joint, and intervertebral disc herniation. Moreover, because there is too much fat in the front, the intervertebral disc is in a state of compression, so it is easy to protrude backward.
There is also a pressure injury called sleep apnea syndrome, which manifests in snoring. In the process of sleeping, many people snored loudly for a while, quieted down for a while, and snored intermittently, all because of the influence of being overweight.
The fatal damage: Malignant-dominant lesions.
The emotional damage: In modern society, it is based on the concept of thinness as beauty, and obesity will have a great impact on social interaction.
An unhealthy lifestyle is an important factor leading to obesity.
Before talking about the factor of obesity, you have to know the two main factors contributing to obesity: genetic factors and environmental factors. And the genetic factor includes two situations. The first kind of inheritance is true genetic inheritance, which accounts for about 30%-60%. The other is the inheritance of lifestyle. For example, if your parents like to eat salty food and cook salty food, your eating habits will be salty since you were a child. If your parents like to eat high-fat and high-sugar foods, then you have had such a living habit since you were a child, and you may have such habits in your life in the future. As for the second factor, bad living habits have a greater impact, accounting for about 40%-70%. Generally speaking, it takes more than 30 years to realize a simple genetic change, but it only takes three days to change the living habits. Many people like to eat because they have cultivated such a lifestyle since childhood.
Intermittent fasting is a healthy way to lose weight.
Fasting is currently internationally defined as “intermittent fasting”, which is a lifestyle eating pattern with many methods. Its principle is very simple, and it is acceptable physiologically. It is also called the “metabolic braking” method, which means that the body functions are always in a high-speed operation state, and the brakes take a break for a while, and then start to work after a complete rest. The most popular methods mainly include:
- The 16:8 method
- The 5:2 diet
- Eat Stop Eat
- Alternate-day fasting (ADF)
Take the 5:2 diet for an example, you eat regularly and don’t restrict calories five days a week. Then, on the other two days of the week, you consume only one-fourth of your daily requirements in calories. This would entail cutting back on one day per week to just 500 calories for someone who typically consumes 2,000 calories per day. This also has a recommended diet for three meals. For breakfast, add an egg to a bag of milk, or add an egg to a cup of yogurt. There is no staple food, but the protein intake is actually sufficient. If you are busy at noon and don’t have time to eat, you can eat fruit and some vegetables or cucumber in the afternoon. For dinner, it is advisable to eat one tael of whole grains, one tael of lean meat and half a catty of vegetables, just eat less than usual.
How does Intermittent Fasting Help You Lose Weight?
Because it encourages you to eat fewer calories, intermittent fasting is most effective for weight loss. You won’t be taking in as many calories unless you make up for it by eating more throughout the mealtimes. A 2014 research found that over the course of 3–24 weeks, intermittent fasting decreased body weight by 3-8%.
Does Intermittent Fasting Require Long-term Adherence or Short-term Use for Weight Loss?
It depends on your weight loss goals. For example, I feel like I have gained a kilogram recently, and I can lose it with a two-week intermittent fast. After that, I will eat normally again, and if I gain weight again, I will lose it again, so that I can maintain it all the time, and the weight will not go up and down.
Because people are lazy by nature and do not want to exercise, it is easy to accumulate fat. You have to fight it and keep managing your weight, that’s the right way to maintain your weight.