Are You Tired of Gaining Weight? Do These Two Things to Permanently Lose Weight
Thousands of people have succeeded in doing it. It doesn’t involve any substances, it’s healthy and safe, even athletes do it.
This Article is a 10 Minute Read, But I Promised You, It’s Totally Worth It!
- Intermittent Fasting
Look, we all have been there. We tried our best to keep our desired weight, but it just kept fluctuating to the point where we got depressed and desperate to lose the weight. I bet a 100 thousand Rupiah, that you try cutting calories and exercising so hard that you bathe in your own sweat because of it.
Well, what if I told you that you don’t have to do those tiring things to lose weight? If you’re interested, I suggest you keep reading, because who knows, the information that I will give you on this article will be life changing for you.
Now, before I tell you the three things that will help you lose weight, I will tell you what Intermittent Fasting is first. You might heard of it somewhere before and if you are a muslim, the word ‘fasting’ may sound awfully familiar to you.
Well, Intermittent Fasting is the same as regular fasting that muslims do, or as we call it, Dry Fasting if you will, since the muslims are not allowed to drink water for a certain time period. What differentiate Intermittent Fasting with Dry Fasting is the fact that you can still drink water in Intermittent Fasting.
Now you might ask the question, What’s so great about Intermittent Fasting? Well, for starters, it will help you lose weight indefinitely. Now, you might ask another question, what makes it different from other ways of losing weight? Well, by doing Intermittent Fasting, you will lose your weight permanently.
You see, the thing about Intermittent Fasting is, it will help you lose weight using your own body metabolism. What does it mean, you might ask? Well, it means that you will lose your weight effortlessly. Yes, that’s right. Of course when I write effortlessly, you need to put in the work in order to achieve your desired weight.
How does Intermittent Fasting help you lose weight? In order for it to help you, you need to remember that Intermittent Fasting is a way of life, it’s not a one-time diet, it is a commitment. Another thing that you should take note of is, losing weight with this method will take time. It is not an instant solution to a weight gain problem.
Now let’s get straight to things that you need to remember in Intermittent Fasting. The first thing that you need to remember is, the minimum effective time to do Intermittent Fasting is 16 hours of fasting and 6 hours of eating. This number might come as a shock to you, but let’s break down why you should fast for 16 hours, and what happens if you do.
1.1. The First 3 Hours
In the first 3 hours your blood sugar level will rise, well this is quite a no brainer since this mentioned period of time is after you have eaten something. The ingested carbohydrates were then transformed into glucose or sugar, this caused your blood sugar to rise up.
The body then started to produce insulin, now you may have heard of this hormone at least in one point of your lifetime. The hormone has two uses in your body, the first one is, it stimulates the absorption of blood sugar or glucose into your body tissue. This process helps you to give your body a quick supply of energy.
The second use of the insulin hormone is, it stores energy, now usually, the body itself does not need to use the energy right away and that’s why the body turns glucose into its stored form, which is glycogen.
Now, this particular glucose form is stored in your liver and muscles, and glycogen will be released when your body needs energy and when the glycogen stores are full, the excess glycogen will be stored in your fatty tissue, in the form of, you guessed it, fat.
1.2. 3 Hours After Your Last Meal
3 hours after your last meal, insulin transports the glucose in the blood to your cells and tissues. The result of this process will help your blood sugar level drop. Now, while the insulin hormone is in your blood, your cells absorb energy and during this time, fat is not used as your body’s primary source of energy.
The reason for this particular phenomenon in your body is simply because your body still stored glycogen in muscles and body tissues. Your body will switch its source of energy from glycogen to fat once the glucose in your blood and the glycogen in your body has been used up.
1.3. 9 Hours After Your Last Meal
The food in your body has been fully digested, your own body will stop producing insulin, but this process does not last long. Why? You might ask, well it’s because your body will still need energy and after this process ends, a wild glucagon appears (pun intended).
The glucagon’s job is to release the stored glycogen in your muscles into your bloodstream and with the help of glucagon, your blood sugar level will remain constant and your energy will not disappear.
1.4. 11 Hours After Your Last Meal
In this period of fasting, your body runs out of glycogen and now it is the time and the moment that you have all been waiting for, yep, it’s fat burning time. Fun fact, an average adult will have fat reserves that amounted to a whopping 80.000 calories.
So don’t worry about you not having energy when it comes to fasting, but that is not all, your body will start producing fat-burning hormones. Yep, just like what I just mentioned before, your body will do the fat burning, for you. Now for the list of the fat-burning hormones are listed below:
- Growth Hormone, more commonly known as Human Growth Hormone or HGH.
- IGF-1 or Insulin-Like Growth Factor, yes, your body is able to produce it naturally.
- Glucagon. Yes, this guy again.
- Testosterone, the hormone that both men and women need.
- Adrenaline, sweet, sweet adrenaline.
- T3 or triiodothyronine, with its rich benefits.
1.5. 14-16 Hours After Your Last Meal
After fat burning, I now have the honor to introduce to you, the one, the only, ketosis. This amazing and wonderful process is what happens when ketones get produced in the liver. This happens because of, you guessed it, fat burning. This process will increase its intensity as well, depending on how long you fast.
You may still wonder, but, what are ketones? Ketones are fatty acid molecules in your body, now these chubby little guys formed when fat cells are broken down. These guys are known to provide energy to your heart, brain, and other vital organs.
Ketones activate your nerve cells, and not only that, it strengthens your intellectual capacity and your body is able to develop new cells, from where? From your brain’s stem cells. This is one of the reasons why you may feel more focused and productive during this period of fasting.
This is why you need a minimally 16 hour fasting and 8 hour eating window in order to reach its efficacy. Now, after reading this far, do you still doubt the benefits of Intermittent Fasting? If you still do, don’t worry, but at least try it for a few days, I promise you that you will feel a lot better if you do.
Now just like I promise in the sub title, many athletes have changed their life and of course, their health as well, with Intermittent Fasting. Famous American golfer named Phil Mickelson who has won six major championships, has told Golf.com that he is now no longer addicted to food. He even said that he felt better when he ate less. He made it a habit to do a 36 hour fast a week and a three-day fast every few months to reset his immune system.
Then there is another famous athlete named George St Pierre who has won three UFC welterweight championships, he said that he got into fasting in order to manage his ulcerative colitis symptoms. Not only that, he said that he finds that he performs better in training when he fasted. He even told CQ Sports, that he has noticed a reduction in inflammation in his body and also the disappearance of his colitis cramps. He also said that his physical body, in terms of muscle, looks better compared to when he was still young.
1.6. The DOs and Don’ts in Intermittent Fasting
Now, the reason I put this section in the first place is because I don’t want any of you guys to mistake the idea of Intermittent Fasting or doing it inefficiently.
- Do Not Overeat in Your Eating Window
This is actually the thing that dietitians worry about. It is because there are people out there who gain weight because they do Intermittent Fasting. The reason for this phenomenon to happen is because they tend to use their eating window to eat whatever they want. This may sound harmless, but trust me, it will lead to weight gain.
- Be Mindful with What You Eat
This one is still somewhat related to the first point, look you can fast for 24 hours everyday, but if you are eating junk food or unhealthy food everyday, you won’t lose any weight. In fact, like the first point, you will probably gain weight.
- Start Slow
This point is the most important one, you need to start slowly. If you are not used to fasting, don’t start with 16 hours fast. Start with 12 hour fast and work your way up to 16 hours, and every few weeks, try 20 hours fast or OMAD. I have to emphasize, Intermittent fasting is a lifestyle choice, not just a one time diet.
- Don’t Overdo It
This point is still related to the third one, the reason why it is called Intermittent Fasting is it’s because well, you do it intermittently and even a good thing will turn bad if you overdo it. Good news for women, there’s research that resulted in the fact that women will only need to fast 3 times a week, in order to get its minimum efficacy.
- Use a Reminder
The best reminder is the reminder that does the reminding for you, now I dare you to say that three times fast. For my recommendation, I recommend the Fastic app.
No, this is not a promotion, although I wish they would sponsor me hehe and don’t
worry most of the features of the app are free.
- Your Weight is Not Everything
Look Dietitians believe that even BMI is not an effective determinant, when it comes to if you’re healthy or not. Instead of looking at your weight to look for any changes, try to consider these changes:
- Changes in energy level. Do you have more energy and less fatigue?
- Fit of Clothes. Are you able to fit in the clothes that you always wanted to wear?
- Sleep Quality. Are you getting those good and restful sleep?
- The width of your body. Try buying a body circumference measurement tool and measure your body every month. Are there any changes?
The factors above are actually more relevant and of course will be more
significant in your life compared to just simply measuring your weight.
- Good Sleep
This might come as an obvious thing, but do you have any idea how significant a good amount of sleep is to weight loss? Even for adults, the recommended sleeping period is 7-9 hours and for children and teenagers, the period is even longer.
Lack of sleep will lead to increased risk of obesity and it may even lead to the increase of the main stress hormone, cortisol. Now if your cortisol level is high, you will be vulnerable to weight gain and that is the last thing that you want.
Now, how to have a good period of sleep and good sleep quality? It is actually quite easy, of course this statement can be an exception for people who have sleeping problems, but for an average person, all you need to do is to sleep early.
If sleeping early doesn’t work, tired yourself by doing healthy exercises, such as walking in the morning while bathing yourself in sunlight and doing resistance training. By tiring yourself, it will be easier for you to fall asleep early and fix your circadian rhythm.
These are the two things that will definitely help you to lose weight, so what are you waiting for, apply these two tips into your daily life and you will be shocked with the result.