Lose Weight by Intermittent Fasting—By Only Eating During an 8 Hour Window
How can you burn fat by not eating (fasting) for 12-16 hours a day? How can you improve memory and focus by eating during 8 hours a day?
What is Intermittent Fasting?
Intermittent fasting is where for 12 to 16 hours you don’t eat anything but you can drink water. Eat your last meal at least three hours before bedtime. Fasting gives your body time to digest what you ate and to eliminate waste so it can run optimally.
70% of Adults are considered overweight says the Centers for Disease Control and Prevention. There are health and emotional consequences of being overweight. According to the American Heart Association, obesity costs $190 billion annually in related medical bills. The Harvard School of Public Health reports American’s are eating fewer fruits, vegetables, whole grains and nuts. Meals are getting bigger and bigger when dining out, many jobs and lifestyles are sedentary and food is increasingly available and affordable. Eating during an 8 hour period can help make your body burn fat and combat obesity.
Increasing your portions of fruits and vegetables can improve psychological well-being, creativity, curiosity and motivation in two weeks a study by University of Ontago found. The study consisted of 171 people age 18 to 25 and found increasing portions of carrots, kiwi, apples and oranges improved feelings of overall well-being.
How Does it Work?
Mark Mattson, professor of neuroscience at John Hopkins School of Medicine says “after you eat, glucose is stored in your liver and gets used up in about 12 hours. Then your body starts burning fats as energy and promotes positive changes in the structure of synapses significant for learning, memory, and brain health.” He says “when the brain is challenged by physical exertion, cognitive tasks, or caloric restriction, the body produces a protein that strengthens neural connections, increases the production of new neurons and has an anti-depressive effect.”
Benefits of Intermittent Fasting
- Lose Body Fat
- Lose Sugar Cravings
- Improve Focus and Memory
- Improve Mood
- Lower Risk for Alzheimer’s and Parkinson’s Diseases
- Increase Energy
- Lower Diabetes Risk
- Lower Triglycerides
- Reduce Inflammation
- Promotes overall health and wellness
Intermittent Fasting and Weight Loss Strategies
- Eat for only 8 hours per day
- Allow 12 to 16 hours between first and last daily consumption
- Use a food diary
- Eat more vegetables and high fiber foods
- Avoid high carbohydrate foods