One of the best ways to lose weight and keep it off is to start the 16:8 fasting protocol.
Fasting may seem extreme to some and there is an adjustment period. But once you get used to fasting it becomes hard to eat more than two meals a day.
The beauty of 16:8 is that you only have to skip breakfast.
When you simply delay your first meal long term lifestyle changes are easy to manifest.
There are benefits to fasting regardless if you practice it every day
When you’re new to fasting you might think that you have to practice it daily to see results.
In fact, it’s better (especially in the beginning) that you take days off from fasting.
This helps you with long term compliance.
Plus you’ll still see the benefits of weight and body fat loss.
When I first started fasting a few years ago I did it five days a week. On the weekends I didn’t practice fasting but still ate a healthy diet.
This did not derail my weight loss efforts. I was still able to lose weight and body fat with ease.
What you do most of the time matters more than what you do some of the time.
In addition to weight loss studies show that fasting helps with:
- Improvement of the biomarkers for disease
- Reduction oxidative stress
- The preservation of memory and learning function
The same study cites another study that was done with overweight adults who had moderate asthma.
In that study, the participants practiced alternate day fasting. This meant that every other day they consumed only 20% of their daily caloric intake.
The participants who stuck with the protocol lost 8% of their body weight in two months.
They also saw:
- Decrease of oxidative stress and inflammation (which contributes to disease)
- An improvement of asthma-related symptoms.
This goes to show that you don’t have to fast every day to see an amazing improvement in your life.
The quality of calories matter more
Often times we get stuck on the number of calories we’re “supposed” to consume. We should concentrate more on the quality of calories.
Our bodies respond differently to a baked potato than eating a bag of chips.
When you eat whole foods that are minimally processed, this provides you with the nutrients you need.
Cravings are reduced. You’ll start to gravitate to foods that help you reach your health goals.
A well-rounded lifestyle keeps you on track during non-fasting days
A high-quality diet is the first step in helping you meet your goals.
Once you get used to fasting consider:
- Going grocery shopping on the same day and time each week.
- Create an exercise routine with activities you actually like doing.
- Develop a spiritual practice ( fasting helps to keep you grounded.)
A well-rounded lifestyle gives you the power to avoid binge eating and other self-destructive activities.
Fasting will serve you for years to come…if you let it. And you don’t even have to do it every day.
Here’s a Guide That’ll Help You with Hunger When You Start Fasting
Download the Stop Hunger While Fasting Guide. Implement the 5 tips suggested. You’ll see a positive change in a short period of time.