Health

Lose weight with intermittent fasting: this is how you can do it

Who does not know it, as soon as the cold winter days are just around the corner, the human body gets a lot of appetite for various foods, our stomach feels inflated and full? These symptoms can be a sign of an irregular metabolism that usually protects us from gaining weight.

In this post we explain how intermittent fasting works exactly and whether we can lose weight with intermittent fasting. Finally, we will give you valuable tips and tricks on how you can support your body in the long term.

The Essentials In Brief

  • Intermittent fasting is the name for a form of nutrition in which, in a certain rhythm, one alternates between times of normal food intake and fasting.
  •  Intermittent fasting frees our body from viruses, bacteria and other pathogens. As a result, we get sick less, stay healthy and we feel much more comfortable in our own body.
  • However, the best remedy for healthy weight loss with intermittent fasting is a holistic approach. This includes a healthy diet, exercise, sleep and little to no stress.

Lose weight with intermittent fasting: what you should know

Every day we are exposed to millions of bacteria, viruses or even delicious fatty fast food with a lot of calories. So that we are protected from this and keep our body healthy, our body has the strength to successfully lose weight with intermittent fasting.

Simply put, intermittent fasting is a type of diet that protects us from illness and weight gain. However, if this defence is weakened and no longer functions properly, we become sick and weight gain.

How does intermittent fasting work?

In general, fasting means giving up something for a period of time. With intermittent fasting, this happens in intervals that are spread over the day. By giving up food for a certain period of time, the body goes to the fat reserves. This stimulates the metabolism and the body begins to lose weight.

Intermittent fasting means that the body does not go hungry, and no calories are counted, which can be distinguished from other diets in the first point. Intermittent fasting just looks at the time, in a certain period of time in which you are allowed to eat and in which you then stop eating. From then on, the fasting begins. You can design the period yourself.

Who shouldn’t start intermittent fasting?

Intermittent fasting benefits most people, but some people with preexisting conditions should avoid it. It is advisable to speak to a doctor and seek advice before starting. In the case of illnesses such as low blood pressure, metabolic diseases, chronic illnesses, cancer and old age, it is not advisable to start intermittent fasting.

It is also not suitable for pregnancy and breastfeeding, for eating disorders such as anorexia or bulimia and for underweight. Children or adolescents who are still growing should not start intermittent fasting.

For whom is intermittent fasting useful for losing weight?

For people who do not have any previous illnesses and want to reduce their body weight, it makes sense to take advantage of intermittent fasting. The method 16/8 below is generally suitable for all people who have set themselves the goal of losing weight without giving up much of their everyday life.

However, this method is also advantageous for people who are satisfied with themselves and would like to keep their weight. Athletes like to use this method as a form of diet, because fasting does not break down muscles.

How long does intermittent fasting last?

It always depends on your own body, because how much and how quickly you can lose weight with intermittent fasting is very different. Of course, it also depends on many other factors, on the one hand how you eat during the eating phases, how you deal with stress. And of course, whether a lot of movement is exercised in everyday life.

Therefore, there is no precise time limit for the fasting method. When the goal is to lose weight and the weight goal has been achieved, intermittent fasting can be stopped. You can also incorporate intermittent fasting into your everyday life and use it as a long-term form of nutrition.

What should you watch out for when you start intermittent fasting?

You should first decide for yourself what your goal is with intermittent fasting. And find out which method is best for you. To do this, I’ve listed the methods below. Of course, in order to get close to your goal, you should not only eat sweets and fatty foods during the eating phase.

Another thing to keep in mind is that if you have signs of the flu or a cold, then rest is the order of the day. In this state of health, fasting should not be carried out, as this can only weaken the body further.

What methods of intermittent fasting are there?

Depending on how long the intervals last, a distinction is made between different methods of intermittent fasting.

Method Function
16: 8 Eat 8 hours fasting for 16 hours
5: 2 5 days eating normally, 2 days calorie deficit
1: 1 1 day waived 1 day normally
12:12 Eat 12 hours fasting for 12 hours

What are the alternatives to losing weight with intermittent fasting?

Up to this point you have learned a lot about losing weight with intermittent fasting and have thus been able to acquire some background information. In the following we will show you which alternatives there are for losing weight with intermittent fasting.

In addition to strengthening with specific medication or dietary supplements and rehabilitation cures, you cannot avoid a healthy lifestyle in the long term. With a balanced, vitamin-rich diet combined with regular exercise and a few other tips, you can successfully lose weight with intermittent fasting.

Below we show you the most important influencing factors and the corresponding tips.

  • nutrition
  • Drink
  • sleep
  • Sports
  • Stress reduction

Nutrition:

Good nutrition strengthens well-being in the long term and can thus protect us from pathogens. Therefore, you should definitely invest in a healthy and balanced diet.

Often, however, you stand in front of the supermarket shelf and have no idea which foods are true superheroes for our well-being.

To make your next purchase a little easier, we have put together a list of the most important foods below.

  • Nuts such as almonds, walnuts, cashews
  • lenses
  • red meat and chicken, fish
  • whole grain products
  • Vegetables like tomatoes, cauliflower, lemon, broccoli, carrots
  • Fruit like berries, banana, pineapple, orange, pear

These recommended foods should be consumed in appropriate quantities. It is not beneficial to consume too much at once.

Drink:

Drinking is very important during intermittent fasting and with the goal of losing weight. Water is the healthiest drink the body should ingest. The human body consists of 60% water.

The human body loses one and a half to two litres of water per day without further physical exertion, which means that this amount of water must be given back to the body. The human body therefore needs a lot of water, which can be satisfied by drinking a lot in the course of everyday life.

Sleep:

When we suffer from lack of sleep, our metabolism functions significantly worse. But if you don’t get enough sleep, the human body loses the strength it needs for the day. This loss leads to the fact that our body no longer has sufficient protective mechanisms and can therefore not adequately ward off pathogens. The result: We get sick and can no longer lose weight.

You should therefore make sure that you sleep at least 7 hours a night. Sure, the need for sleep varies from person to person. However, you will notice for yourself whether you feel rested and fit for the day in the morning. If not, consider increasing the amount of time you sleep.

Sports:

You have probably heard many times that sufficient exercise is essential for our body. Often, however, we only associate sport with a lean and fit body image. But exercise is also an important factor in losing body weight.

Make sure you move for about 45 minutes three times a week. To increase success, we recommend exercising outdoors. The healthy rule of thumb is to run 10,000 steps a day to keep the body healthy and fit.

Which sport you choose is completely up to you. However, endurance sports such as swimming or jogging have so far proven to be the best.

Stress reduction:

We all know stressful times such as during exams. During this time, the body prepares for unforeseen and “life-threatening” situations. At the same time, it shuts down the specific defence. This allows the body to react much faster to potential damage. However, this short-term stress does not have a bad effect on our weight loss.

It is different when we are exposed to chronic stress. Because with prolonged stress, well-being is throttled. The result is a significantly higher risk of illness, we get sick faster and the healing process slows down. The body falls into a situation where it is difficult to heal again and to save it from further dire consequences. 

Conclusion:

You have learned that losing weight with intermittent fasting is a highly complex system that is influenced by various factors. Fasting food alone is not enough to counteract this in the long term.

For this reason, you should definitely pay attention to a nutrient-rich and balanced diet, combined with plenty of drinking, exercise and sleep. If you are exposed to long-term stress, you should try to shut it down as soon as possible.

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