Need to Lose a Few Pounds? Try Intermittent Fasting
Need to lose a few pounds? You're not alone. An estimated 70 percent of all adults are overweight or obese, according to the Centers for Disease Control and Prevention.
If you've tried crash diets, highly restrictive eating plans, or a lot of exercise to lose weight, you've probably had mixed results. A lot of people lose weight this way. But this style of dieting isn't sustainable for the long-term, and people frequently gain the weight back.
Is there a more sustainable way to lose weight and keep it off?
Yes. It's called intermittent fasting. Here's how it works.
First, you follow a calorie-controlled diet and exercise plan to achieve a small calorie deficit. That's going to help you tip the scale in the right direction.
Second, after five days, cut back calories by up to 75 percent. For two days, you'll eat a lot less. These are your fasting days.
Third, When those two days are over, boost your original calorie intake by 25 percent, and dig into eating more healthy food.
Your intermittent fasting plan might looks like this:2,000 calories for 5 days
500 calories for two days
2500 calories for 5 days
Does it work? In a recent study published in the journal Cell Research, researchers found that intermittent fasting can help:
- Reduce oxidative stress and inflammation
- Improve insulin sensitivity
- Prevent cell damage
- Lower the risk for age-related diseases
- Support circulation
- Prevent fat storage
- Boost metabolism
- Promote weight loss
Instead of crash dieting, you're still eating a sensible diet and a variety of foods with intermittent fasting. You only cut back significantly on calories for two days. And when the fasting days are over, you go back to eating plenty of healthy food. It's a more sustainable way to lose weight and keep it off than typical crash diets or highly restrictive diets.
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