Intermittent fasting is a popular eating pattern involving alternating fasting and eating periods. This eating pattern has gained much attention in recent years, as many people have reported weight loss and other health benefits from it.
However, weight loss isn’t only about following a diet. You also need to have an active lifestyle to see sustainable results. Working out on an elliptical stepper combo machine can help you stay active and also offer a convenient and effective way to improve cardiovascular health and build strength.
Here, we’ll explore the benefits of intermittent fasting for weight loss and how to incorporate it into your lifestyle. But before we get started…
Understanding the most common Intermittent Fasting methods
There are several different methods of intermittent fasting, but the most common ones are the 16/8 method and the 5:2 method.
The 16/8 method involves fasting for 16 hours each day and consuming all your calories within an 8-hour window. The 5:2 method involves consuming only 500-600 calories for two non-consecutive days each week and eating normally for the remaining days. You can always burn a few extra calories by getting in a good cardio session on an elliptical on the regular eating days.
When starting intermittent fasting, it’s important to listen to your body and adjust the method to suit your individual needs. If you find that you’re too hungry during the fasting period, try adjusting your eating window or consuming more low-calorie foods like vegetables and lean protein. Additionally, it’s important to stay hydrated during fasting periods and to consume enough calories and nutrients during eating periods to support your overall health.
Benefits of Intermittent Fasting
Reduced Calorie Intake
Intermittent fasting works by reducing your overall calorie intake. Limiting the hours you eat makes you naturally consume fewer calories throughout the day. This calorie deficit can lead to weight loss, as your body burns stored fat for energy instead of the calories from the food you consume.
Additionally, since intermittent fasting does not involve restricting the types of foods you eat, it can be easier to adhere to than other diets that involve strict food rules or restrictions.
Improved Insulin Sensitivity
Intermittent fasting has been shown to improve insulin sensitivity, which is the body’s ability to respond to insulin and regulate blood sugar levels. When insulin sensitivity is impaired, it can lead to high blood sugar levels and an increased risk of developing type 2 diabetes.
Intermittent fasting can help prevent these negative health outcomes and promote overall health by improving insulin sensitivity. Getting in at least a 20 minute walk daily on a treadmill has also shown positive effects on diabetes management.
Increased Fat Burning
Intermittent fasting has been shown to increase fat burning and promote weight loss. During periods of fasting, the body switches from using glucose (from food) for energy to using stored fat for energy. This process leads to increased fat-burning and can help you lose weight more effectively.
Reduced Inflammation
Inflammation is a natural response in the body, but chronic inflammation can lead to a host of negative health outcomes. Intermittent fasting has been shown to reduce inflammation in the body, improving overall health and reducing the risk of chronic diseases.
Increased Metabolic Rate
Intermittent fasting can also increase your metabolic rate or the rate at which your body burns calories. This can lead to more efficient weight loss and help you maintain weight loss over time. Additionally, intermittent fasting has been shown to help preserve muscle mass during weight loss, which can help you maintain healthy body composition.
Conclusion
Intermittent fasting is a popular eating pattern that promotes weight loss and improves overall health. However, it’s important to approach intermittent fasting with caution and to listen to your body.
