{"id":69083,"date":"2022-06-22T07:11:00","date_gmt":"2022-06-22T11:11:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=69083"},"modified":"2022-06-22T10:23:32","modified_gmt":"2022-06-22T14:23:32","slug":"intermittent-fasting-tips","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/intermittent-fasting-tips\/","title":{"rendered":"Intermittent Fasting: Tips for Successful Weight Loss"},"content":{"rendered":"\n<p>Does intermittent fasting really work for weight loss? How long does it take to start seeing results? <\/p>\n\n\n\n<p>Intermittent fasting is a proven weight loss strategy. Unlike traditional dieting, intermittent fasting doesn&#8217;t require you to obsess over counting calories\u2014you simply don&#8217;t eat for a certain period of time. However, you won&#8217;t start seeing immediate results\u2014it takes a while for the body to adapt to the IF schedule. <\/p>\n\n\n\n<p>Here are some intermittent fasting tips for successful weight loss. <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-use-if-to-lose-weight\">How to Use IF to Lose Weight <\/h2>\n\n\n\n<p>In her book <em>Fast. Feast. Repeat.<\/em>, Gin Stephens delves into the science, best practices, and intermittent fasting tips. The first thing to note, according to Stephens, is that you will not experience <em>rapid<\/em> weight loss with IF. Instead, expect that your body will take time to adjust and know that weight loss will ramp up over time. In addition, intermittent fasting doesn\u2019t produce <em>linear<\/em> weight loss due to body recomposition. You\u2019ll lose fat and gain muscle due to increased human growth hormone. Because muscle weighs more than fat by volume, you\u2019ll drop sizes while remaining heavier than you expected.<\/p>\n\n\n\n<p>(Shortform note: <a href=\"https:\/\/us.macmillan.com\/books\/9781250255198\"><em>Intuitive Eating<\/em><\/a> recommends putting weight loss on hold and first reclaiming a healthy <a href=\"https:\/\/www.shortform.com\/blog\/relationship-with-food\/\">relationship with food<\/a>. If you lose weight as a consequence of eating more intuitively, that\u2019s wonderful. But if you focus on weight loss rather than getting back in tune with your body\u2019s natural signals, you aren\u2019t truly losing a dieting mindset.)<\/p>\n\n\n\n<p>Use at least one of the following measurement tactics to <a href=\"https:\/\/www.shortform.com\/blog\/track-your-progress\/\">track your progress<\/a>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Tactic #1: Calculate your <\/strong><strong><em>average<\/em><\/strong><strong> weight loss. <\/strong>If fat loss is your main goal, track it by calculating your weekly average drop in weight. This shows you the trend of your weight loss\u2014it\u2019ll go steadily downward, even if daily numbers fluctuate. If weighing stresses you out, Stephens says you can drop the scale altogether and rely on other measurements.<\/li><li><strong>Tactic #2: Use \u201cgoal\u201d clothing. <\/strong>Buy a pair of pants that you\u2019d like to fit into\u2014a size or two down\u2014and check each week to see how they fit.<strong> <\/strong>Once they fit, you know you\u2019ve made progress, and you can aim to drop another size or two.<\/li><li><strong>Tactic #3: Take regular photos. <\/strong>Wearing the same clothes each time, take weekly pictures from the front, back, and sides. By comparing these, you\u2019ll see clearly the progress you\u2019ve made.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Weight Loss Isn\u2019t Everything<\/strong><br><br>While many people come to intermittent fasting for weight loss, <a href=\"https:\/\/naafa.org\/community-voices\/history-of-haes-intro\">others argue that you can be \u201chealthy at every size\u201d (HAES)<\/a>. The basic premise of HAES is that you can have healthy lifestyle habits, such as exercise or practicing <a href=\"https:\/\/www.shortform.com\/blog\/affirmation-and-visualization-7-habits\/\">affirmations<\/a> for self-esteem, at any size.&nbsp;<br><br>That is, being heavier doesn\u2019t mean you can\u2019t love yourself, build skills, or lead a satisfying life. Rather, HAES proponents contend that it\u2019s the negative stigma against fatness that causes heavier people to feel discontented with themselves.<br><br>Taking this as the case, you might still benefit from intermittent fasting. While Stephens\u2019s above measurement techniques would no longer apply, you might still reap other benefits\u2014such as the positive effects of autophagy and insulin reduction.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-overcome-plateaus-by-adjusting\">Overcome Plateaus by Adjusting<\/h3>\n\n\n\n<p>Stephens explains that as you lose weight, your body might settle into a new set point\u2014a default weight that your body wants to maintain\u2014and resist further weight loss. When this occurs, the solution is usually to adjust your <em>fasting<\/em> or your <em>feasting<\/em>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Adjust your fasting.<\/strong> First, make sure you\u2019re fasting cleanly. Second, switch up your fasting rhythms: Try going from TRE to ADF, changing the length of your fasting window, or adjusting when you fast and when you feast.<\/li><li><strong>Adjust your feasting. <\/strong>Recognize if you\u2019re overeating or eating too many ultra-processed foods, and try delaying these foods for a month or two. In addition, try switching up your eating style by getting more whole foods or adjusting your macronutrient intake.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Do Gut Bacteria Affect Your Weight?<\/strong><br><br>If you\u2019re having trouble losing weight and Stephens\u2019s adjustments don\u2019t work for you, consider the health of your gut microbiome. In recent years, research on the link between gut bacteria and everything from mood and personality to obesity and appetite hormones has expanded.&nbsp;<br><br>In one study, <a href=\"https:\/\/www.scientificamerican.com\/article\/how-gut-bacteria-help-make-us-fat-and-thin\/\">researchers implanted mice with bacteria from the guts of lean or obese women<\/a>, and the mice that received the obese women\u2019s bacteria became obese. Conversely, the lean-bacteria mice remained lean. When the mice were allowed to mix, those that had received the obesity-causing bacteria remained lean\u2014likely because they acquired additional bacteria from close contact with the lean mice. The researchers speculate that the gut microbiomes of the obese mice lacked the diversity of bacteria types to fill every role in a well-functioning digestive system.<br><br>Lastly, diet plays a large role in keeping your gut healthy. In <a href=\"https:\/\/shortform.com\/app\/book\/gut\"><em>Gut<\/em><\/a>, Enders <a href=\"https:\/\/shortform.com\/app\/book\/gut#developing-and-maintaining-your-microbiome\">recommends taking probiotics and prebiotics<\/a>, which fill your gut with healthy bacteria and feed them, respectively. She also advises against taking antibiotics unless strictly necessary, since they kill off both good and bad bacteria and can cause antibiotic resistance.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-maintain-your-weight\">Maintain Your Weight<\/h3>\n\n\n\n<p>Once you\u2019ve approached your goal weight, Stephens recommends choosing a \u201cgoal body\u201d to maintain.<strong> Your weight will naturally fluctuate a bit, so stressing about maintaining an exact number isn\u2019t helpful.<\/strong> Instead, trust that your body will reach a healthy weight and stay there.<\/p>\n\n\n\n<p>To maintain your goal body, keep up with good IF habits. If you gain weight, check your eating habits and adjust them a bit to settle back down. If you lose too much, eat a bit more. It\u2019s okay to enjoy a bit more food from time to time, and it\u2019s okay to eat less when you need to.&nbsp;<\/p>\n\n\n\n<p>You can also use your \u201cgoal\u201d clothing to keep perspective. If you still fit in your goal pants, you\u2019re doing fine. If you feel a little tight in them, that\u2019s a gentle signal to ease back a bit on the feasting.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Does intermittent fasting really work for weight loss? How long does it take to start seeing results? Intermittent fasting is a proven weight loss strategy. Unlike traditional dieting, intermittent fasting doesn&#8217;t require you to obsess over counting calories\u2014you simply don&#8217;t eat for a certain period of time. However, you won&#8217;t start seeing immediate results\u2014it takes a while for the body to adapt to the IF schedule. Here are some intermittent fasting tips for successful weight loss.<\/p>\n","protected":false},"author":7,"featured_media":67333,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,7],"tags":[646],"class_list":["post-69083","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-lifestyle","tag-fast-feast-repeat","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermittent Fasting: Tips for Successful Weight Loss - Shortform Books<\/title>\n<meta name=\"description\" content=\"Intermittent fasting is a proven weight loss strategy. 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