How to fast to lose weight – 4 rules for success

Yes, before you start, you must first learn how to fast in order to lose weight on your stomach, thighs, buttocks... in short, everywhere where it is an absolute necessity. 

You know why ?

Because contrary to what many still believe, simply abstaining from food for varying periods of time is not enough. Otherwise, all those who do Lent or Ramadan would be thin... and this is not the case.

On the other hand, when used properly, intermittent fasting can work wonders, much more so than the best slimming diet. 

I'll start by telling you about the benefits of this practice, and then explain the rules you need to follow so that you really learn how to fast to lose weight.

And above all, I implore you, don't assume that fasting is not for you (or fasting for the hipsters). 

I made this mistake for a long time, even though it is a very easy way to lose your bellyeven when other techniques have failed.

The health benefits of fasting

Intermittent fasting is known for its many benefits, ranging from weight loss to improved digestion to reduced bloating. 

And guess what, you can also use it to lose your belly fat

As you've probably noticed, the belly is pretty stubborn when it comes to losing fat. That's exactly why a method like intermittent fasting can be very helpful.

"It can be tricky to lose abdominal fat because this area contains more alpha-2 receptors that tend to prevent fat loss, as opposed to beta-2 receptors that promote it," says Dr. Daryl Gioffre, a noted nutritionist and longevity expert. 

Intermittent fasting lowers insulin levels, "which activates your beta-2 receptors and stops your alpha-2 receptors, allowing you to eliminate fat in your abdominal area by destocking triglycerides.”

Leslie Langevin, a dietitian working at Whole Health Nutrition, also points out that intermittent fasting "takes your body out of storage mode and taps into fat for energy." So, that means that in the absence of a constant source of food, your body will dip into fat stores to produce energy.

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This is something your body cannot do when it is constantly functioning in "full mode", i.e. when you provide it with food at least every 6 hours.

In other words, intermittent fasting will be a great ally in your fight against belly fat, the one nobody wants! 

Here are 4 extremely important tips to help you achieve your weight loss goals while fasting...

How to fast to lose weight: 4 rules to achieve this

How to fast to lose weight

1. Create a caloric deficit

You've made it, you've fasted for 16 hours and you think it's finally time to stuff your face?

It is necessary to be in a position to calorie deficit (accumulate fewer calories than you burn) to be able to lose weight quickly and especially lose your belly. 

Count your macros if you have to - that is, the amount of carbs, fat and protein you consume. To help you do this, you can download a free application like FatSecret.

Be aware that increasing protein intake is a simple and natural way to eat less.

And choose a healthy eatingThe following rule applies:

2. Eat whole foods

Choose healthy and complete products that will make you lose belly faster. 

While you are eating, choose a diet that includes red fruits, leafy greens, lean protein, almonds, and oatmeal.

They will help you detoxify your body and burn more fat over the long term than industrial foods ever could.

You will quickly notice that you are less hungry, especially because you will no longer have insulin spikes. Yes, a good diet is the first line of defense against type 2 diabetes. 

"What about my chips?!" Well, you still have to make choices in life, folks!

If you are tired of yo-yo dieting and are serious about losing weight without gaining it back, find out more about the method that will make you lose 2 kilos per week.


3. Do weight training and HIIT

One of the big advantages of intermittent fasting is that it increases the levels of growth hormone in the body, which will make it easier for you to gain muscle. 

Take advantage of this and work out regularly, it will help you gain muscle mass. 

More muscle will also mean easier to burn caloriesand therefore even faster results (a bit like the principle of communicating vessels).

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Also, do HIIT (high intensity interval training) regularly as it is also an effective way to lose belly. Prefer this to monotonous cardio like jogging.

4. Relax and get plenty of sleep

Yes, you read that right. You are exceptionally allowed to sleep in. 

Your body needs more sleep to adjust to your new eating routine. Also, the more you sleep, the more you lower your cortisol (the stress hormone), and the more likely you are to lose belly fat

It's a beautiful virtuous circle, isn't it?

Your eating routine is just as important as how you handle stress. 

So take the time to take some time to think, read some books, go for a walk in the countryside, etc. This way, you won't feel overwhelmed by everything that's going on in your life.

In the end, how to fast to lose weight

There are many ways to follow the intermittent fasting technique. Don't assume that only one way is effective. 

The duration of the fasting must really be adapted to your capacity to not deprive yourself. Because deprivation invariably leads to failure, unless you have a mind of steel.

In reality, whatever answer you give to the question "How to fast to lose weight?", the most important thing is to follow the 4 rules that you have just read.

And don't forget that it's good for your physique. So, are you ready to try?

I would love to hear your feedback on this topic:

  • What questions do you have about intermittent fasting?  
  • Have you ever tried it?
  • Were you able to meet your goals for losing weight ?
  • What additional advice would you give for success?

Thank you in advance for your comments! 

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