Intermittent Fasting Tips for Beginners

Intermittent fasting is still a popular way to eat lately. Because this diet not only helps you lose weight, it also helps to support a healthier body metabolism and can even extend your life. This diet method allows you to eat normal portions of healthy food after the fasting period. 

You are also welcome to drink water or other calorie-free beverages during intermittent fasting. Several studies show that this diet offers benefits such as fat loss, better health and longer life. 

Intermittent fasting continues to be a popular way to eat. Because this diet not only helps you lose weight, it also helps support a healthier body metabolism and may even extend your life.  

In fact, the intermittent fasting  diet focuses on eating habits that vary between meals and fasts. Thus, the focus is not on which foods can be eaten and which cannot be eaten, but on limiting the time of eating.  

How to do an intermittent fasting  diet   

There is not just one, but several ways to do an intermittent fasting diet that you can choose from. In general, this method of dieting differs from periods of eating and fasting, namely:  

Fast for 12 hours a day  

The first option is to fast every day for 12 hours, then you can eat normally. This method is not really different from what you usually do during Ramadan and is the most suitable option for beginners.  

Because the fasting period is usually faster and the daily calories do not differ from day to day. Several studies say that fasting for about 10 to 16 hours can cause the body to convert fat stores into energy. In addition, the body also releases ketones into the bloodstream. This causes weight loss.  

Fast 16 hours a day  

In addition to the 12-hour fast, you can also follow an intermittent fasting diet, fasting for 16 hours a day and eating for about 8 hours. This method also has a 16:8 name.  

During a diet, men fast for about 16 hours, while women fast for 14 hours. This method may seem effective if you have tried the 12-hour fasting method, but it does not produce optimal results. With this diet method, people usually finish dinner at 8:00 PM and skip breakfast the next morning. Later, they return to eat lunch.  

Fast 2 days a week  

This intermittent fasting diet method is called 5:2. People who use this method eat healthy foods in regular portions for about 5 days and then reduce their calorie intake for the remaining two days.  During the two fasts, men can usually consume only 600 calories, while women can consume only 500 calories. Not only does this help lower insulin levels, but this method can also increase insulin sensitivity.

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Exercises Suitable for Diet Programs

Exercises suitable for 20-30 programs when following a diet program, exercises suitable for diets for beginners are very important in order to lose weight more effectively. To get the most nutrition, you need to exercise regularly.

There are two things you need to do to get a slim body. First, change your diet by controlling how much you eat and switching to healthier foods. Second, exercising as part of a special diet will help your body burn more calories. 

So if you want to get a slim and healthy body, diet alone is clearly not enough. For maximum and long-lasting results, dietary changes must be accompanied by physical activity. 

Walking 

Walking is a sport that you can easily do as part of your diet. The reason is that you don't need any exercise equipment and you can do it anywhere. For example, periodically he can walk for 30 minutes around the facility. The process of losing weight will be more effective if done consistently every day. 

Jogging 

According to Harvard University Health Publishing, jogging for 30 minutes at a speed of 8 miles per hour can burn 288 calories. This exercise is also effective in burning visceral fat in the stomach. This type of fat covers internal organs and is closely associated with chronic diseases. For maximum results, perform this exercise for 20 to 20 minutes, 3 to 4 times a week.

Strength Training

This exercise is very popular with people who want to build muscle while losing weight. Thirty minutes of strength training can burn at least 180 calories. Additionally, research shows that your body continues to burn calories for hours after strength training. 

Swimming 

Swimming is a fun way to lose weight and get in shape. This type of exercise can burn 216 calories for every 30 minutes of swimming. Research shows that breaststroke, butterfly, backstroke, and freestyle burn more calories than other styles. This sport is also suitable for people with injuries and joint pain. 

Plank 

The plank not only shapes and tones your abdominal muscles, but also builds strength in your front thighs, arms, and shoulders. This exercise can be performed with your body straight toward the floor, your arms at your sides, and your elbows bent. 

Next, tighten your abdominal muscles and lift yourself up by leaning on your toes and forearms. Make sure your back, head, and heels are in a straight line. Hold this position for 20-30 seconds. 

Pilates 

Like yoga, Pilates helps you lose weight and make your body look slimmer. Practicing Pilates for just 30 minutes burns 108 calories. Although it doesn't burn as many calories as aerobic exercise, most people enjoy it because it feels good. 

Pilates can not only help you lose weight, but also relieve lower back pain, improve strength, balance, flexibility, endurance, and improve physical fitness. For maximum results, combine Pilates with a healthy diet and other exercises such as strength training and aerobic exercise.

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