Obesity has emerged as a gross problem among Americans, with statistics showing that one out of three people are obese and two out of three are struggling with weight woes. The numbers become even more alarming because they indicate a looming public health disaster. After all, obesity elevates the risk of serious medical conditions.
Fortunately, Americans realize the gravity of the situation and want to do their bit to deal with it. According to a CDC report, 17 percent of the participants said they were on diets. While there are several diet plans and options out there, everything boils down to choosing the right one and following it religiously.
Intermittent fasting is one of the most popular diet plans, with 24 percent of US adults claiming they have tried it for weight management. With this diet, you control your consumption timelines and eat only during certain times of the day. A review validates its efficacy, indicating an average loss of 7-11 pounds over ten weeks.
But the number is just an average, and the results depend on how well you adhere to the plan. You can get better and faster outcomes from intermittent fasting by following some tips.
Here are some tried and tested ones recommended by experts:
Although intermittent fasting weight loss delivers real results, they depend on individual goals, challenges and physiology. You may be disappointed when a friend loses pounds in weeks, but the scales fail to budge for you. A personalized approach is the key to maximizing the results within the shortest time span.
A diet expert can help you understand your needs and design a program accordingly. But not everyone has the time and resources to see a specialist for personalized recommendations. Why not use an app to get some daily recommendations and insights in a few clicks? Simple Life’s App has a personalized intermittent fasting plan for weight watchers on the go. It has tools to tailor your program, get food feedback and track your progress.
According to Simple, a science-backed nutrition program is always better than random choices when it comes to the food part. Also, measuring the results in real-time is crucial as it keeps you motivated and going. If something does not seem to work, you can quickly make small changes to accelerate the outcomes.
Pick the Right Timelines
Besides personalizing your food choices, you must also pick the right timelines to make the most of an intermittent fasting program. Remember that longer is only sometimes better because it may end up taking you on the wrong path. Extended gaps between meals can be problematic as you fail to fit in the daily nutrient needs. Conversely, short gaps defeat the purpose of the diet plan altogether.
Once again, it would be best to consider your needs and goals to create the best timelines. There are several options in intermittent fasting schedules, from the 16:8 Rule to alternate day fasting, eat-and-stop diet and the warrior diet. Why not do some hit-and-trial and see what works for you? The key is to pick your timeline!
Choosing the right timelines and schedules is a good start for speeding up the outcomes of intermittent fasting. But you can get some brownie points for eating earlier.
That’s right. A 10 am-6 pm consumption window is far better than 12 pm-8 pm. The idea is to ensure the last meal isn’t too close to bedtime. Earlier breakfasts are also better from a weight-loss perspective.
The best way to get your timing right is by shifting your consumption window earlier in the day. Perfecting your routine may take some practice, but it is worthwhile because you will likely see the results sooner than later. Remember to stay on top of hydration throughout the day because it can keep you going during the fasting hours.
Burn Some Calories
No diet plan can give quick and sustainable results in isolation. You need to supplement it with a workout routine to boost the calorie-burning process. Exercise doubles down the perks of healthy eating by using fat as fuel. It also lowers the cortisol level, giving you additional weight loss benefits. Workouts release endorphins that keep you happy and motivated. It is a win-win!
But you must choose your activities wisely because intense workouts aren’t the best choice during fasting hours. Brisk walking and slow jogging pair perfectly with intermittent fasting. Resistance training is a good option because it promotes fat loss and muscle building. Besides choosing the right workouts, take a break when you need one.
Listen to Your Body
Eating right, timing the meals and exercising are the cornerstones of healthy weight loss with intermittent fasting. But you shouldn’t push yourself too much. Listen to your body and pay attention to symptoms like fatigue, weakness, irritation, anxiety, and lack of concentration. You may experience them as a beginner until you nail a fasting routine.
These symptoms could mean that your body is undernourished or you need to modify your schedule for better results. Although these signs may be a natural reaction to fasting, beware if they persist for longer than a few weeks. Seeking expert opinion is the best bet in this case.
Maintain the Momentum
According to research, adherence to diets declines within 1-4 months on average. It means you may end up losing your momentum within a few months after starting an intermittent fasting diet. Overcoming the temptation to miss out on your plan and schedule is an essential aspect of getting quick, effective and sustainable results.
Maintaining momentum is about staying motivated throughout the journey. But it is easier said than done, especially when results aren’t visible soon. You can start a food journal to gauge progress and vent out negative emotions. Finding a diet buddy is a good way to keep your motivation levels up with healthy competition.
A Final Word
Intermittent fasting offers excellent results for quick and sustainable weight loss, provided you do it right. Start with realistic expectations, understand your needs, and pick a personalized plan. Following these tips can take you the extra mile with weight loss. Most importantly, stick with the plan to keep the pounds and inches off for the long haul.