What are the Best Ways to Lose Weight?
In terms of medicine, health, or physical fitness, weight loss refers to a decrease in total body mass caused by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). In general, weight loss is defined as the reduction in body mass and body fat.
There are dozens, maybe hundreds, of ways to lose weight. But for me, Intermittent fasting (IF), often known as intermittent fasting, is the best to lose weight. If other diets focus more on what you eat, the intermittent fasting diet focuses more on when you eat.
What is IF?
IF is a diet by regulates food patterns. It's like fasting, the only difference is that it's only for a certain period. However, this diet allows you to drink water throughout the fasting period to avoid dehydration. This diet not only helps to reduce the amount of food intake but also regulates the time to eat and the period of 'fasting'.
It is a type of diet method that organizes nutrition according to a schedule that alternates between meal times and times for you to fast. Through this method, you will only enjoy food at certain times. Apart from those meal times, you will fast.
How IF Helps to Lose Weight?
Below are the facts that IF could help you to lose weight.
- The food we eat will be broken down by enzymes in the stomach and end up as small molecules in the bloodstream.
- Then, all these molecules will be broken down into sugar and converted into energy to be used throughout the day.
- However, if this sugar is not used, it will be stored in the body as fat. But, to be stored as fat, the body needs the hormone insulin to bring those sugar molecules to be stored.
- If we do not eat any food for a long period, the level of insulin in the body will decrease. Because of this, fat cells will begin to release stored sugar to be used as energy.
- When insulin levels remain low, more fat can be burned by the body. This process is repeated and will cause weight loss.
Why IF?
Studies by several scientific and health bodies have proven that:
- The best way to lose body fat without destroying muscle.
- Proven to improve health to an optimal level.
- Those who practiced IF found their body fat loss much faster than any dieting technique they had practiced before, even without regular exercise.
- A fasting plan that is easy to follow in addition to being able to enjoy a variety of food options without the need for strict calorie control
- A fasting plan that is very flexible and easy to follow, as well as enjoy the long-term benefits of the body's physiological recovery, such as optimal body weight, clear and sharp mental health, and more disease resistance.
- Reduces the risk of cancer
- Improve heart health
- Reduces appetite and promotes weight loss
- Improves blood sugar content
- Improve cognitive function
Causes of IF diet program failure:
Some mistakes can cause this diet to be ineffective as below:
- The wrong way of dieting
- Too hasty to want impact
- Wrong food selection
- Take too much sugary water / sugary food
- Consuming too many carbohydrates
IF Risks
This type of diet is not suitable for everyone, especially:
1. Uncontrolled Diabetes Patients.
2. Those in the 'malnourished' category such as cancer patients, underweight, and eating disorders.
3. Mother is pregnant and breastfeeding
4. Those who have fertility problems and are planning to have offspring.
5. Low blood pressure
6. It is necessary to take medicine with/after taking food
Each individual needs to make an assessment of himself or whether it is suitable or not because to maintain a healthy weight in the long term, we need to practice a healthy, balanced, varied, and most importantly easy to practice diet.
If you still struggling to lose weight no matter how much you diet or exercise, please click here.
Thank you
