Most people wish they had their ideal weight. Maybe you’re too heavy; maybe you’re too light. Maybe you want to put on some muscle mass to feel stronger and healthier. Or maybe you simply wish that your favorite outfits would fit your frame a lot better. None of these reasons are anything to feel ashamed about as everyone is a work in progress. However, whether you like it or not, these seemingly superficial concerns can actually make or break a person’s confidence.
This is why more and more people have turned to the Internet, friends, and family for ideas on how to properly and efficiently lose those few extra pounds. In 2016, 49.1% of the population tried their best to actively lose weight. While women made up most of that statistic, the numbers weren’t too far off. Everyone’s got a stake in the fitness game.
What are the Best Ways to Lose Weight?
Some weight loss methods have continuously made the rounds. Here are the ones that have been proven to be effective:
Getting Enough Sleep
Getting a sufficient amount of sleep can help you in more ways than one. Not only will you have more energy the following day by resting, but you will also be able to prevent unnecessary weight gain. As such, make sure you’re set by the end of the day and try to be in bed by 10PM if possible. Your body will thank you later.
More often than not, our regular diets are overflowing with added sugar. In 2019, it was discovered that people consume an average of 17 teaspoons of sugar everyday through food and drink – which is way too much. The excess glucose from sugar actually promotes fat storage in the adipose tissue, which contributes to weight gain. So, the next time you’re craving an extra scoop of ice cream, you might want to think twice.
Consuming More Fiber
Increasing your intake of fiber will create a feeling of fullness, which can prevent you from consuming more than you need and help you steer clear from weight gain. Another provision of this principle (and the previous one) is to stay away from processed food if you can. Instead, eat more whole-grain breakfast cereals, peas, beans, nuts, fruits, and vegetables. Not only will this keep you slim and fit, but it will also give you a much easier time in the bathroom.
Eating mindfully simply means being more careful about what you put in your mouth. This practice ensures that you get just the right amount of food and that you will truly be able to enjoy it. To eat mindfully, avoid distractions (like watching TV or browsing through your phone) during mealtime. You can also eat slowly. Thoroughly chew and savor your food to signal your brain that you’re getting full quicker. In the long run, this will lead to less intake and even weight loss.
Intermittent fasting (IF) involves an eating pattern that maintains short-term fasts and consuming meals within a shorter time period during the day.
The most popular IF method is 16:8, where you can eat anything you want during an 8-hour window and avoid eating completely for the remaining 16 hours of the day. Most people choose to eat between noon and 8PM, but this should really depend on what works for your schedule. A study on intermittent fasting shows that eating during a restricted period results in the consumption of fewer calories and, as a direct result, weight loss.
What are the Benefits of Intermittent Fasting?
Losing weight aside, intermittent fasting can also provide numerous advantages for your overall health. Here are some observed IF benefits backed by research:
Boosted Memory and Brain Function
Intermittent fasting can improve different brain functions, such as your autophagy activation, which is essentially the body eating itself. This may sound terrifying, but it is actually one of the best things you can train your body to do, as it is the body’s natural way of cleaning itself from the inside out. A study also found that the time you eat affects your cognitive health in that restricting your eating window can increase your brain’s ability to form neural connections, which aids in memory retention and thought processing.
Better Physical Performance
Intermittent fasting is said to have profound effects on a person’s metabolism. By efficiently and regularly depleting the body of carbohydrates and sugar, your cells will be forced to utilize fats and protein instead, in turn maximizing your metabolism. So, in the process of losing weight, you can also retain muscle mass and work on your physical performance to effectively become stronger and more resistant to sickness. Your reaction times and endurance will increase, and your energy levels overall will remain high.
Lower Risk of High Blood Pressure
Intermittent fasting without calorie counting can also significantly reduce your systolic blood pressure and cholesterol. Cardiologist and endocrinologist Dennis Bruemmer says that four of the major risks that can lead to heart disease are high blood pressure, cholesterol, diabetes, and weight. “So, there’s a secondary impact,” he concluded. “If we reduce those, we can reduce the risk of heart disease.”
Better Tissue Health and Recovery
Tissues and organs are repaired more rapidly during intermittent fasting. In the cycle of a fast, your body undergoes internal renovation, where new structures are built or replaced, and the redistribution of nutritive material is observed. Other organic changes that occur during a fast can reverse the overall aging of your body and rejuvenate your cells. Your skin, for instance, will be revitalized and this will be evident in the lack of blemishes and fine lines. As such, intermittent fasting can result in a renewed and youthful appearance, brighter eyes, and improved skin tone.
Longer, Healthier Life
From the aforementioned benefits, it can be concluded that intermittent fasting may altogether lengthen your lifespan. Studies on humans and animals alike suggest that alternating between times of fasting and eating supports cellular growth and regrowth, possibly by triggering an age-old survival instinct that we have adapted during periods of food scarcity: metabolic switching. This switch occurs when your cells use up their stores of accessible sugar-based fuel and begin converting your fat reserves into energy – the same process that heightens our metabolism.
What is DoFasting?
Interested in trying intermittent fasting? There are a number of ways to do so efficiently and actually succeed at it. DoFasting is an app that allows you to choose a fasting method that best fits your lifestyle. Learn to prepare healthy meals to support your diet, and implement simple, doable workouts into your existing daily routine through the app, as well.
DoFasting ensures that you don’t fall prey to an excessively strict diet that you might not even see through, instead offering healthy food that actually tastes amazing and workouts that you won’t have trouble doing. It may even be fun for you! The company believes in achieving sustainable results and providing tools that allow you to achieve them without sacrificing your current lifestyle.
What are the Benefits of DoFasting?
The DoFasting app provides a number of benefits that can help you reach your weight loss and fitness goals. It offers daily motivation boosts that supplement the time it takes to get used to the overwhelming idea of an intermittent fast. To guarantee success and to help you on your journey, the app aims to be there for you through the toughest days of fasting with motivational messages and friendly reminders.
If you’re up for a challenge, on the other hand, the app also has a mode that provides a set daily agenda with fasting hours, as well as plenty of useful advice on healthy nutrition, habit formations, and exercises. You will be able to join challenges, test your limits, and even shift to a more advanced mode.
The app also includes access to a meal database, which will allow you to select and save your favorite meals, keep up with your recommended calorie intake, and make intermittent fasting even more effective. All the recipes you can find through the app are chosen by DoFasting’s professional nutritionists and can be adjusted according to your allergy and dietary specifications.
Why is DoFasting a Great Dietary Choice?
On your DoFasting profile, you can input your starting, current, and target weights to keep yourself motivated all throughout. The app also provides tips and tricks through informational articles to help you maximize your chosen fitness plan. Your regular routine will consist of 30 minutes of workout at most and is intended to improve your posture, aid you in gaining lean muscle, reduce your weight, and improve your overall body health.
Start your fitness journey today with the help of DoFasting – your own personal intermittent fasting assistant!
* While intermittent fasting can be beneficial for most people, please consult your healthcare professional to make sure that it is suitable for you to undertake.
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