In 2018, about 50% of American adults reported having tried intermittent fasting. If that number sounds like a lot, it’s because it is – a whopping 70% who have attempted it themselves. What makes people more likely to try intermittent fasting? Their desire to lose weight and live healthier lives, both in terms of their physical health and mental well-being. They may feel compelled by circumstances like job pressure or other financial pressures that make them want to eat less to cut down on stress. Or maybe they just like experimenting with some new foods and enjoy eating while watching TV – all factors can be motivating for people trying intermittent fasting. However, there may be another factor that you and others may not consider: it has been shown to help with weight loss and even boost metabolism. Intermittent fasting or “IF” as it’s sometimes called is a way of eating that intentionally switches between periods of time of eating and non-eating (not eating all day). It can be a helpful tool for losing weight, but a healthy lifestyle won’t happen overnight. Here’s what you need to know about getting started on a diet and why it may help your goals.
What Is Intermittent Fasting
IF is different than other forms of “dieting” – such as “diets” and “quick fixes”. This form of fasting involves intentional eating times followed by periods of rest. During these rest periods, you purposely avoid eating foods that are high in calories in order to maintain a calorie deficit. For example, you might do this by avoiding white bread and sugars to consume fewer calories. A third or fourth meal should be eaten every two days, though eating regularly throughout the week will allow your body to burn fat at its fastest rate. By doing so, you’re going to burn most of the extra calories that you have stored for later use. One reason why an IF program may appeal to those looking to lose weight may be due to its effectiveness at helping you to stay within a targeted calorie deficit. The problem with this approach is that it’s difficult for everyone to become consistent in it. Eating consistently is essential for maintaining a lean body mass (BMI) as well as burning excess calories. An individual needs to be mindful of when they eat and what types of food to avoid during each eating period. When you first begin an IF program, you shouldn’t expect rapid results right away and instead need to stick with it long enough to see some progress. Research shows that many individuals find IF beneficial. Others fail to understand how they can follow a strict approach to lose weight effectively and make the transition to IF be as easy as possible. Understanding IF isn’t always easy, but it doesn’t have to be frustrating if you put in some effort. It’s important to note that anyone undertaking an IF program isn’t giving up, rather your ability to create a caloric deficit can be influenced by genetics, how much you exercise, and current levels of activity.
09 Reasons Why People Should Try Intermittent Fasting
Benefits Of Intermittent Fasting And Losing Weight Share on Pinterest Many studies have explored the relationship between diets and weight loss. In addition to being effective for weight loss, IF is considered one of the best options in terms of improving overall health.
1. Improved sleep quality Due to restricting your eating window to 3–5 hours per day, it can improve sleep quality and duration.
2. Less stress According to research, IF can give those trying to reduce their weight relief more energy to pursue their fitness goals.
3. Better mood, lower anxiety Levels of cortisol that increase as a result of prolonged IF can help reduce feelings of depression which can lead to improved sleep and better emotions.
4. Heightened self-worth After completing the initial steps to creating an IF routine, you’ll have increased confidence, motivation, and the ability to handle challenging situations.
5. Stronger bones As a strategy for increasing intake of calcium, researchers are seeing evidence that this type of dietary intervention is associated with reduced risk for osteoporosis.
Other Benefits Along with a lowered risk of disease, these benefits may include improved sex drive and enhanced sleep quality. Those interested in gaining more muscle mass can see improvements with higher resistance training and weight training.
6. Reduced heart health While no specific study has come out with conclusive proof, researchers are noticing that IF may not only help to combat obesity, but may also decrease blood cholesterol levels which may contribute to cardiovascular diseases.
7. Increased performance during workouts Studies have found that individuals with normal body weight can see similar gains in strength when comparing to those who aren’t.
8. Lower mortality rates Though there haven’t been any direct links, some studies have noted decreased mortality rates after adopting an IF program.
9. Long term changes Overall, following an IF program can help improve not only mental health, but also physical health. Improvements in the quality of life should eventually translate into better health outcomes.
How To Start Intermittent Fasting
Whether you’re interested in adding intermittent fasting to your daily schedule or ready to try a short diet, here’s how to get started: Get in touch with a registered nutritionist. Registered nutritionists specialize in offering personalized nutrition plans designed to meet your unique nutritional needs and support your optimal wellbeing. Ask questions and learn more about how IF, in particular, works. Review the details of your plan with your healthcare provider and work together to set realistic expectations. Once you determine what type of meals you can eat and avoid, start consuming them slowly to start a small diet. Keep track of your eating habits throughout the day so that you can establish a baseline number of calories you need to achieve a calorie deficit. At first, aim to eat less during fasted intervals as opposed to making your bed or taking lunch to eliminate distractions when you’re busy. Focus on enjoying fruits and vegetables, whole grains, proteins like chicken or fish, and fiber-rich foods. Consume smaller amounts and gradually build a regular intake over time. Be sure to take time off from activities that could interfere with your IF plan. Don’t change anything else within a 12-week timeframe! Remember that no matter where you fall on the spectrum of health, it’s key to maintain a balanced way of living. Plan ahead and don’t wait until you hit your goal to adjust. Don’t reach for breakfast before waking up every morning or eat dinner when you’re stressed. Instead, choose to spend 20 minutes a day thinking about whether you’ve exercised in the past 24 hours. Set a reminder on your phone that reminds you to prioritize your health every day! If working out is something that interests you, contact an instructor to join a gym. Take a brisk walk outside. Go swimming or go hiking if you’re a swimmer. Get moving every day by walking around the neighborhood every day. Consider joining a sport, sports club, or playing organized sports. If you’re interested in yoga, try attending a class once or twice a week, depending on your level of fitness. Join a volunteer activity in your community. If you’re feeling motivated, check out local events like Stem.org for fun ways to connect with others in a friendly environment. Participate in charity events instead of donating cash. Make a donation to nonprofits that help children and families in your area. Volunteer for a cause close to home. Work toward achieving personal and professional goals. Find opportunities to do things that make you happy instead of focusing on how they affect your weight. Build your own reward system. Create new habits that reinforce positive behaviors, such as journaling or journaling again when you complete your desired activity and set aside a space in your calendar for everything you want to accomplish. Look to someone else for inspiration. Give a compliment, send a text message, or reach out to someone via social media. Reward yourself once you finish your workout or a run. If you want to get creative, you can try crafting a special surprise snack for yourself!
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