A Quick Guide to Intermittent Fasting for Losing Weight

a man with dad bod

Many people seem to misunderstand intermittent fasting as a method of dieting. In practice, it is actually a voluntary modification to eating habits. The basic argument was that food sources were never as plentiful as today, and humans adapted and evolved to overcome that condition. It was not until the industrial revolution we began to gain access to abundant sustenance. Although it is supposed to be good news, we all now are faced with a relatively new health phenomenon in the entire human history: obesity. 

Therefore, why don’t we stop for a while and observe our eating habits? Here is a quick guide to intermittent fasting for weight-loss. 

Start Small

a simple mealThe biggest mistake in practicing intermittent fasting is that many people force themselves too far. If you love eating and have been accustomed to having three meals a day, you can’t expect to live without foods for twelve hours straight. Even if you push yourself, you’ll enter the craving state later and make the whole effort of restricting calorie intake useless. 

Therefore, start with a fasting period that you are most comfortable with. If you can fast only for six hours, it may not look much, but it is a start. Practice it for one or two weeks and step your game up to ten or twelve-hour fasting. 

Don’t Overthink Counting Calories

a glass of water on top of a plateSince intermittent fasting is a radical restriction of eating, you don’t need to overthink counting calories. When the feasting time comes (the period after fasting), you are free to eat what you want, but without overeating. Feel free to have ice cream, steak, or any other treats as long as they are in a small portion. In fact, the longer your fasting period is, the more calories you need to replenish your lost energy. 

However, note that intermittent fasting is effective if you practice it with determination and continuity. If you can fast three days a week, stick with that schedule for years to come. 

Work Out While Fasting

a strong womanIf you’ve never exercised with an empty stomach before, you may need some time to adapt to this. Bear in mind that different people may have a different reaction to this conduct. If you feel unwell, don’t force yourself. Have a small portion of oats or any other carbo meals so that you can feel satiated enough. 

Fasting puts your body in ketosis, a state where it burns fat for energy instead of carbs. The difference here is that you don’t have to bloat yourself with meat-dominated meals. You are free to eat anything that makes you feel healthy. Therefore, if you exercise during fasting, it will boost the fat-burning process in your body. 

Results That You Should Expect

Fasting is not meant to hamper your daily activities. And again, no diets suit everyone. If intermittent fasting does not work on you, although you’ve done everything by the book, then don’t force it. 

If you fast for 18-20 hours a day, you can expect to lose around 1.5 kg per week. If you also practice intense workouts, you may even lose more weight than that.