With the rise in obesity, weight loss has become increasingly urgent. Today, we'll recommend one of the most popular weight loss methods: intermittent fasting. This involves choosing one or two days each week to partially fast, cleansing the body of toxins and naturally making you look lighter and more beautiful. Next, we'll introduce some important points and techniques to consider when implementing intermittent fasting!
1. Before starting intermittent fasting, be sure to calculate your body's BMI.
What is BMI? BMI stands for Body Mass Index. It's calculated by squared your height (in meters) and then dividing that square by your weight (in kilograms). A healthy person's BMI is generally between 18 and 22. If it's higher, it's time to start planning your body shaping! Even if your weight is normal, you can still benefit from intermittent fasting, which can regulate your endocrine system, mood, and immunity – you'll be pleasantly surprised!
In short, it's essential to calculate your MI (minimum activity level) accurately. Once you start intermittent fasting, you should recalculate it weekly. Having a plan will prevent you from failing.
2. Compare the effects of intermittent fasting with several people.
Successful intermittent fasting doesn't actually require any special equipment, but having an encouraging friend can be a winning formula. Experts suggest that the effects are doubled if close friends, lovers, or spouses fast together.
3. Special meals for intermittent fasting days must be prepared in advance.
On the two intermittent fasting days of the week, you need to reduce your food intake to one-quarter of your usual amount and skip lunch. Therefore, it's best to prepare your food for the fasting days a day in advance. For example, a great breakfast option on a fasting day would be a slice of whole-wheat toast and two hard-boiled eggs, followed by a light vegetable salad and an orange for dinner!
4. Wait a moment before eating.
On a typical intermittent fasting day, what if you're very hungry and can't wait to eat? Experts suggest that if you're hungry, wait 10 minutes before eating. Just 10 minutes, and then you can eat. Often, you'll find that you're no longer hungry after only 5 minutes. Eat until you feel satisfied, but don't eat until you're full. Because fullness is a psychological desire, and you'll want more endlessly—I can relate to that!
5. Stay busy on the day of your intermittent fast.
It's best to find something to do between meals. Fill your days, but don't fill your stomach. You can do what you want to do to distract yourself from food, and you'll soon be able to enjoy the wonderful benefits of intermittent fasting.
6. Don't deliberately avoid your favorite foods.
When you're fasting, the more you try to avoid thinking about your favorite foods, the hungrier you'll feel. It's important to remember that the essence of fasting is to reconnect with nature and re-evaluate your diet. We should treat food as a friend, not an enemy.
7. Drink plenty of water
When fasting, it's essential to drink plenty of water. Black tea, green tea, herbal tea, and black coffee are all recommended choices. However, plain water is always the best beverage. Drinking water can also help you discover that when you think you're hungry, you're actually just thirsty. Water is the source of life and is extremely important for the body.
8. Never give up on yourself just because your weight isn't decreasing every day.
Don't assume that intermittent fasting will make you lose weight every day. Most weight loss methods that promise daily weight loss are harmful to both your physical and mental health. Normal weight loss takes time; please be patient and wait for your body to change. Remember, intermittent fasting isn't just about weight loss or rapid slimming; its most important benefits are its health-promoting effects and mental purification.
9. If you feel something is wrong, you should stop immediately.
The biggest advantage of intermittent fasting is its flexibility and tolerance. If you don't feel well today, don't force it; you can fast again tomorrow. Nobody wants to live a gloomy life constantly trying to lose weight. Go have fun! Actually, everything else is secondary; just be happy!
10. Congratulate yourself
Praise yourself after each intermittent fasting day! Why do this? It's actually giving yourself a positive self-affirmation! It lets your mind know that a day has passed.
