We’ll wanted to get rid of that stubborn belly fat and I know you have must tried hard to do so.
But we’ll ended empty handed.
So, what’s the solution to it? How much time will it take to reduce it?
Well stubborn belly fat is the most difficult in cutting off from the body as compared to different parts of body.
And in my weight loss journey, I lose 18kg’s of weight but left with having a small but, with bulge of belly fat.
If it connects with you, you must be knowing how it feels.
The main things I follow, it was that focusing on intermittent fasting and engaging it with exercising.
Intermittent fasting or IF is at present the popular ways to lose weight. In this blog post we covering about How intermittent fasting can help you to reduce belly fat? And all its ways.
But before getting in to it, I wanted to inform you that intermittent fasting is not very easy but not that difficult too if you have focused mindset to lose weight.
Not sure how to set your mindset do check out this: 5-ways to shift your mindset for weight loss.
Now, let’s get straight into it and see how you can remove that bulge from your body.
What is intermittent fasting?
Intermittent fasting is a popular type of diet in which you have to follow a fasting pattern, like keeping fast for some hours or for a day or eating for one time a day.
It is known for the excellence power of burning calories and burning belly fat.
That’s why, intermittent fasting is mainly used for changing body composition through loss of fat mass and weight.
Not only it helps you to lose weight but also helps to improve health associated disease such as blood pressure and cholesterol levels.
In intermittent fasting you not have to keep focus on what to eat, rather focus on not to eat anything.
According to a study by Harvard, A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks.
Intermittent Fasting Methods
These are the most common and somewhere easy way of intermittent fasting.
When you are in the fasting days, you should have to keep focus on what not to eat rather than focusing on what to eat.
- Alternate-day fasting—Alternating between days of no food restriction with days that consist of one meal that provides about 25% of daily calorie needs. Example: Mon-Wed-Fri consists of fasting, while alternate days have no food restrictions.
- Whole-day fasting—1-2 days per week of complete fasting or up to 25% of daily calorie needs, with no food restriction on the other days. Example: The 5:2 diet approach advocates no food restriction five days of the week, cycled with a 400-500 calorie diet the other two days of the week.
- Time-restricted feeding—Following a meal plan each day with a designated time frame for fasting. Example: Meals are eaten from 8am-3pm, with fasting during the remaining hours of the day.
Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to.
I also picked 16/8 method during my weight loss journey.
How does intermittent fasting work?
If I breakdown intermittent fasting, it is just fasting for some hours or for a day or eating for one time a day for a week.
Fasting is a traditionally being followed and now has become a universal ritual used for health or spiritual benefit as described in early texts by Socrates, Plato, and religious groups.
The main motive of intermittent fasting (IF) is that when you on a fasting your body increases the level of Insulin to the next level.
Insulin, a hormone that is released when you eat food, causes your liver, muscle and fat cells to store glucose.
When we are in the state of fasting our body blood glucose levels drop, which leads to a decrease in insulin production, signaling your body to start burning stored energy (carbohydrates).
A major question which is trembling in your mind is that Do I have to avoid all food during intermittent fasting?
What can I eat while intermittent fasting?
As we discussed earlier that in Intermittent fasting you should focus on what not to eat rather than what to eat.
But this doesn’t mean this you should avoid everything.
In alternate-day fasting and whole-day fasting you consume a reduced number of calories on fasting days.
While in time-restricted eating, the fasting period generally means consuming no food and only certain kinds of water drinks.
Don’t drink any sugar added food or any drink as it will break your fast. I know this is very tough but to achieve something you have to sacrifice.
You must be wondering that eating almost nothing all day for let say a week can be unhealthy? Let’s find out.
Is intermittent fasting safe?
According to Mayoclinic.org, Intermittent fasting is safe for many people, but it’s not for everyone.
Skipping meals may not be the best way to manage your weight if you’re pregnant or breast-feeding.
If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting.
Not only with this type of diet, consult your doctor before starting any type of health-related action.
Safety and side effects
Adapting to a new lifestyle is very difficult. Likewise, while adapting the intermittent fasting in your diet will be very difficult.
It is because in intermittent fasting you have to be almost hungry all day long, for a week or two. Or it depends on you for how long you can do this.
But with the time you will get used to it.
With that all said intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall.
If you want to lose the stubborn belly fat only with a diet, you can blindly choose to intermittent fasting.
With intermittent fasting you can lose weight in minimum 10 weeks.
Many people consider the 16/8 method the simplest and most sustainable way of intermittent fasting — you might want to try this practice first.
There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.
Experiment with the different approaches and find something that you enjoy and fits your schedule.
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Frequently asked questions (FAQ)
How much time does it take to lose weight with intermittent fasting?
You can lose up to 5-7 kg of weight only with intermittent fasting if done dedicatedly in 10 weeks.
Should you try it?
It totally depends on you. If you like trying different types of diets or able to do fasting for 10 weeks, you can choose it.
But again, I will tell you that all have different types of body composition, like which fits for one is not likely to fit with another.
So, take time and think before doing anything.