Being overweight or suffering with obesity usually interferes with quality of life, physical health, and happiness. For this reason, some people attempt to lose weight by fasting, especially when traditional diets have failed. They believe that if they just stop eating altogether they will successfully lose weight.
Although it is possible to lose weight by fasting, it is important to understand that fasting could lead to other health problems if not done correctly. Before starting a fast, get a physical check-up, and meet with a registered dietician to discuss the best type of fast for your needs. Some fasts require participants to abstain from all food and beverages with the exception of water. Other fasts consists of consuming liquids and avoiding solid food. So, What’s the best way to start a fast?
How to start a weight loss fast. It is best to start preparing for your fast a week in advance. First,
start eliminating unhealthy snack foods and sugar-filled beverages from your diet. Then start eating a little less day-by-day until you reach your official fast start date. On the first day of your fast eat one healthy meal in the middle of the day, and drink water and diluted fruit juice. The next day, replace the healthy meal with a piece of fresh fruit, such as a banana or an apple. On the third day drink only liquids – water, diluted fruit juice, almond milk or soy milk. End your fast the following day starting with something light such as warm vegetable soup and eat slowly.
What to expect while fasting. During this 3 day weight loss fast, you can expect to experience food cravings and reduced energy. Because you are providing your body with less nutrition, your body will burn stored fat. Some people experience mild headaches when fasting. Because this fast is modified, you should feel well enough to participate in your regular routines,with the exception of strenuous activities and exercise. During the fast focus your mind on gaining control of your appetite; the inability to control one’s appetite is a primary factor in obesity.
Maintaining the weight loss after fasting. Although everyone can lose weight by fasting, keeping the weight off can be challenging. After ending your fast, you will only maintain your weight loss by consuming fewer calories than you did prior to fasting, and by burning more calories with exercise. If you return to the same eating and exercise patterns, you will quickly gain the weight back. The purpose of the fast was not just to lose weight. It was also to help you learn appetite control. Most people eat due to habit, not hunger. Fasting should help you understand your body’s hunger signals.
Lose weight by fasting considerations. There are safety concerns associated with different types of fasting. It is best to avoid water fasting unless it is recommended by your doctor. Modified fasting as described in this article is generally a safer alternative. If you are pregnant, breastfeeding, have heart disease, or another serious health condition you should not participate in fasting for weight loss because you could experience harmful side effects.
Fasting does offer additional health benefits besides weight loss. It helps remove toxins from the body, and gives the digestive system time to rest. Many people experience renewed energy and greater mental clarity after fasting. Fasting is also believed to support the body in self healing. There are claims that fasting helps reduce allergies, promotes restful sleep, and lowers blood pressure.
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