There are many different ways that you can lose weight, but one of the most effective is intermittent fasting. There are a few reasons why this may be your best option. First, it’s fairly easy to follow. Intermittent fasting doesn’t require any crazy rules or strict guidelines- instead it’s as simple as not eating for 16 hours of the day and then only eating during an 8 hour window every day. Studies have shown that people who practice intermittent fasting usually eat less than they would otherwise because they’re not constantly snacking throughout the day when their stomachs are empty! There is also plenty of research to show that intermittent fasting has health benefits like reduced risk for heart disease and cancer along with increased longevity!
Other benefits of intermittent fasting include:
- Increased HGH and T3 levels.
- Increased production of brain-derived neurotrophic factor (BDNF).
- Improved cognitive function and memory.
- Reduced inflammation, and protection against the diseases that come with it (such as diabetes and heart disease).
- Improved metabolism and blood sugar control.
- Improved insulin sensitivity.
- Decreased blood pressure and body fat levels.
- Body fat regulation without dieting or exercise.
- Increased life span.
- Increased clarity and focus
- Reduced appetite – hunger and cravings
Intermittent fasting has been shown to reduce appetite, hunger and cravings by mobilizing fat stores for energy.
When we eat normally throughout the day, our bodies spend most of their time using glucose as fuel. If there is not enough available through diet or stored glycogen (the storage form of glucose in skeletal muscle) then the body will use fat stores.
However during periods of intermittent fasting, when glucose is not available for fuel, glycogen depletion forces the body to rely on stored fat for energy instead. The longer one can go without eating like with most traditional forms of fasting-the greater this reliance becomes until it reaches a point where the body is forced to use fat stores for fuel.
This process of using stored fat for energy-sometimes referred to as lipolysis-increases levels of blood circulating ketones (the breakdown products of fatty acids). Elevated ketone bodies suppress appetite by decreasing hunger signals in the brain, which may explain why intermittent fasting has been shown to reduce both food intake and appetite.
When you allow yourself to eat again after periods of fasting, the body will also be more sensitive at this time-referred to as post prandial (post meal) sensitivity-to insulin than normal which further enhances the process of using fat stores for energy instead of glucose. If your cells are sensitive to insulin, the body will preferentially use glucose for fuel instead of storing it as fat.
Post prandial sensitivity is not only beneficial when attempting to reduce appetite and food intake but also if you are trying to lose weight by losing excess adipose (fat) tissue. If your cells can’t uptake blood sugar in response to insulin, the body will have no choice but to use fat stores for energy instead.
This is why people who are insulin resistant often put on weight-because they preferentially store glucose in their bodies as glycogen and then fat rather than using it, which leads them to gain excess adipose tissue over time resulting in obesity. Intermittent fasting can improve insulin sensitivity and help you lose excess adipose tissue, as well as reduce appetite and food intake.
It is important to note that some people respond better than others when it comes to intermittent fasting for reducing weight-especially those who are already lean or on a low calorie diet due to the fact that they have less fat stores available for energy. This is because the further someone has to go from being overweight or obese, the more likely they are already using fat stores for energy.
Intermittent fasting can also help you lose weight by increasing your metabolic rate and improving leptin sensitivity which improves appetite control-which combined with reduced food intake will lead to a faster reduction in adipose tissue.
Another way that intermittent fasting increases your metabolic rate is by stimulating autophagy which can help you live longer. Autophagy literally means “self eating” and refers to the processes by which cells break down damaged components of themselves as well as pathogens, this happens on a continual basis but becomes more apparent when fasting due to the large amounts of stress that cells are under. The net result is a cell which has been cleansed and renewed, leading to improved health and longevity.
These are various types of exercise to do while Intermittent Fasting…
- Interval Training – This is considered high-intensity training, and it can burn more calories than other forms of exercising. A good example would be alternating between walking at medium pace for one minute, and sprinting for one minute. This can be repeated several times throughout your workout session.
- Low-Impact Exercises – These types of exercises keep your heart rate lower, and they are less likely to make you tired. A good example would be biking or walking.
- Yoga for weight loss – Yoga is a great way to reduce stress and strengthen your muscles, but it has also been shown that people who practice yoga tend to lose weight.
- Zumba – This is a great workout because it makes you feel like you are dancing! It’s also really fun, and not as intense as other workouts.
- Dancing for weight loss – Dancing is a fun way to get some exercise, but it can also be an effective form of burning fat.
- Stretching – Stretching for weight loss isn’t the most popular choice when trying to lose weight or burn calories, however stretching has been shown to improve your flexibility and increase blood flow. This increases your metabolism temporarily!
There are many benefits of Intermittent Fasting, but some people may find it difficult not eating for periods. Fortunately there is an easier way – Phentermine (an appetite suppressant medication) can be prescribed by your weight loss doctor at our Philadelphia Medical Weight Loss Center which will help reduce cravings and make practicing intermittent fasting much easier!
In fact about 8 years ago, I developed Diabetes and my journey to better health and weight loss included intermittent fasting. I tried Intermittent Fasting on my own at first but it was difficult for me. The appetite suppressant medication Phentermine made it so much easier for me to follow the Intermittent Fasting Plan. It literally took away my appetite and I was easily able to lose 80 lbs and I have kept it off all these years.
If you are like me and need help losing weight and improving your health and wellness call us at 215-821-7336 and schedule your free weight loss consultation.