- IF involves regular short-term fasts and eating within a shorter time window during the day.
- Common methods include:
- Alternate Day Fasting (ADF): Fast every other day and eat a typical diet on non-fasting days.
- The 5:2 Diet: Fast on 2 out of every 7 days, consuming 500–600 calories on fasting days.
- The 16/8 Method: Fast for 16 hours and eat only during an 8-hour window.
- Research shows that intermittent fasting can be as effective as daily low-calorie diets for weight loss.
- Keep a journal or use an online food tracker to log what you eat and drink.
- Consistent tracking promotes behavior changes and increases motivation.
- Even a simple pedometer can be a useful weight-loss tool.
- Pay attention to how and where you eat.
- Enjoy your food and savor each bite.
- Mindful eating may promote weight loss by preventing overeating.
- Prioritize protein, healthy fats, and vegetables.
- Include whole grains, lean proteins, and fiber-rich foods.
- Limit processed foods, sugary snacks, and high-calorie beverages.
- Cardio exercises (like walking, jogging, or cycling) burn calories.
- Strength training builds muscle, which boosts metabolism.
- A balanced approach is essential for sustainable weight loss.
- Break down your weight loss into smaller milestones.
- Celebrate small victories along the way.
- Consistency is key—stick to your healthy habits.
