PT Health Life – How to fast to lose weight effectively is a concern of many people who want to lose weight quickly. In fact, many people are fasting incorrectly, affecting their health and physical health.
To lose weight , in addition to daily exercise , you need to ensure that the amount of calories consumed is lower than the amount of calories consumed.
Therefore, many methods of cutting calories by fasting are being applied by many people.
1. Popular forms of intermittent fasting today
Currently, there are many different weight loss methods, including the 3 most popular intermittent fasting methods:
- 16:8 intermittent fasting method Fast for 16 hours and only eat for 8 hours. This is a method that is considered suitable for many different subjects, safe and effective.
- 5:2 intermittent fasting For five days per week eat normally. Then, on the remaining two days, reduce calories to one-quarter of the daily requirement (equivalent to about 500 calories per day for women and 600 for men).
- Alternate fasting With this method, you fast every other day and can eat normally on non-fasting days. When you first start, because your body is not used to the new diet, you can eat 500 calories on fasting days with protein-rich foods and low-calorie vegetables.
2. Is intermittent fasting really effective for weight loss?
Intermittent fasting is considered an effective “assistant” chosen by many people to lose weight. Intermittent fasting contributes to a reduction in insulin levels which facilitates the process of burning fat and maintaining muscle mass effectively.
By limiting the time you eat, the amount of calories your body takes in will also naturally decrease. So intermittent fasting is an effective tool for losing weight and visceral fat – this is the result of many studies published on Healthline and Medical News Today.
3. Notes on safe fasting to lose weight
3.1 Drink enough water to increase metabolism
When dehydrated, the body will have reactions such as fatigue, dry mouth, thirst, headaches… Therefore, people using intermittent fasting should pay attention to adding enough water to avoid dehydration. You should choose non-calorie drinks such as filtered water, herbal tea …
3.2 Do not eat too much after fasting
Try to eat normally during non-fasting periods, not too much to make up for the calories you missed while fasting.
3.3 Choose nutrient-rich foods after the fasting
Eating foods rich in fiber , vitamins, minerals, and other nutrients helps keep blood sugar levels stable and prevent nutrient deficiencies.
In addition, to limit muscle loss during the weight loss process, you should pay attention to choosing protein-rich foods such as lean meat, nuts, yogurt, eggs… to fully load protein into your muscles. can.
3.4 Listen to your body, stop fasting if you feel unwell
If after a long period of fasting your body is still in a state of fatigue, lack of vitality, and weakness, then you should stop fasting immediately.
3.5 Rest and exercise appropriately
Exercise helps promote weight loss and maintain a toned and supple body. However, you need to avoid strenuous activities on fasting days to avoid too large a calorie deficit, which is harmful to your health.
Once you get used to the intermittent fasting regimen, you can increase your exercise intensity based on your physical condition.
