Intermittent Fasting & Weight Loss, Can It Help?

Intermittent fasting for weight loss is a hot topic in the wellness world. What people, especially women, need to be careful of is doing it correctly. We already naturally fast from dinner to breakfast, but the intentional use of intermittent fasting for women can be really useful for weight loss. But again, there is an art and science behind achieving the intermittent fasting benefits you’re after, so let’s discuss how to make it possible for you.

Today, I’ll cover how to fast, intermittent fasting benefits, and how to use intermittent fasting for weight loss goals.

What Is Intermittent Fasting?

Intermittent fasting is a style of food cycling where you strategically alternate between eating and fasting (not eating). Unlike a diet, intermittent fasting focuses on the time you eat, rather than what you eat. Of course, choosing nutritious, whole foods will improve the effects of intermittent fasting. 

As mentioned, we naturally fast each night when we sleep. The difference between that, which is normally about 12 hours of fasting, and intentional intermittent fasting is that it ranges from 16 to 24 hours of not eating. 

Disclaimer: If you have a history of eating disorders, it is best to consult your doctor before experimenting with intermittent fasting.

Can Intermittent Fasting Help Me Lose Weight?

The way that fasting works is that it sends the body into a state of ketosis. When fasting, you’re not eating. Food provides the body with energy, so without energy the body starts to seek other sources to consume, such as stored fat. In short, intermittent fasting can lead to ketosis, which is an efficient form of fat burning. 

Weight loss isn’t the only positive outcome of intermittent fasting, though. Several studies have shown correlations between fasting and reduced insulin resistance. [1] A great overall health benefit to fasting is that it may also help reduce inflammation, which is a precursor to many known issues men and women face. [2] Lastly, intermittent fasting was studied for its neuroprotective properties, meaning it has brain-healthy effects, too! [3]

Even if your goal isn’t to try intermittent fasting for weight loss or to burn fat, testing out small bouts of fasting can have a positive effect on overall health, mood, and cognitive function.

How To Intermittent Fast

Being told not to eat for 16 hours may sound straightforward, but there are definitely some tips and tricks to the trade that can make it easier to handle. Here are mine:

1. Time Your Fast

Intermittent fasting for women can be difficult. Our hormones need energy to function properly, so timing your fast right is key. For starters, I like to just increase the overnight fast. In other words, if you eat three hours before bed, try to eat four hours before bed. Then, instead of eating as soon as you wake up, wait a few hours until you break your fast. The schedule may look at little something like this:

• Eat at 6 PM
• Fall asleep at 10:30 PM
• Wake up at 6:30 AM
• Eat at 10 AM 

2. Support Yourself

Fasting isn’t as easy as it sounds. Your body is going to be sending you signals to feed it. Our bodies are creatures of habit, so if you always feed it at a certain time, it’s going to expect food at that time. Instead of chugging water to try and simulate fullness, try a fasting-approved supplement, like Snack Attack. It’s a cravings-busting supplement that helps you feel fuller for longer, which can make fasting a lot easier. It contains B12, apple cider vinegar, cayenne, and other ingredients that support a healthy metabolism, increased energy, and guaranteed satisfaction without the snacking!

3. Fast With A Friend

Just like exercising, fasting is easier with an accountability partner. Ask your friend or spouse to join you for the first time you fast to make it a little easier. Even if you still get pangs of hunger, having someone endure it with you can lessen the blow! If you don’t have anyone that’s interested in joining you, ask someone you trust to check in with you. Have them motivate you through it and empower you to keep going! It will make all the difference.