Have you tried “everything” and cannot seem to lose weight?
I bet it can leave you quite frustrated!
Where you throw in the towel and binge on all the foods that you “cut out”.
Which probably leaves you even more frustrated because you hate how out feel and look again.
If this is the case then this post will help out.
The main reason why haven’t lost weight is because you were not in a calorie deficit.
“But I was Adam and couldn’t lose anything.”
Yeah that’s great but you weren’t because you didn’t lose any weight, the laws of thermodynamics cannot be overlooked here.
This is one of the main reasons why “weight loss diets” FAIL!
They fail to establish an energy deficit!
So in order to lose weight we have established that we need a calorie deficit to allow this to happen. This is the main component of weight loss (Westerterp, 2010).
From here you can utilise any method you wish to achieve this.
Today we are going to talk about Intermittent fasting and how it could help adhere to a calorie deficit!
Intermittent fasting is a method by where you can utilise a restricted window of eating throughout the day, which could prove to be quite an effective weight management strategy.
An example would be a 16:8 protocol by where you would fast for 16 hours of the day (water and black coffee would suffice during this time) followed by an 8-hour eating window.
Now as with any approach it will have its Pros & Cons.
1. Less time to consume food (could be beneficial to adhere to a deficit).
2. It can promote intuitive eating.
3. It could suit a busy lifestyle.
4. When it works it can be very effective
1. It feels more restrictive
3. It may not be suitable for you if there’s a history of a poor relationship with food.
If you are a person who doesn’t like to eat breakfast in the morning, always busy, has a good relationship with food and struggles to adherer to calorie deficit then this approach might fit perfectly into your life where you can achieve some great results.
At the end of the day calories matter for weight loss, therefore, you need to find an approach that will put you into a calorie deficit, suit your lifestyle and allow you to adhere to it for quite some time to make it sustainable.
**Please note that just because you “fast and restrict” yourself for a large portion of the day does not necessarily mean you will lose weight. Bear in mind you still have 8 hours of an eating window where you can still potentially react to your hunger/appetite signals thus overeat. This will undoubtedly put you into a calorie surplus and affect your weight loss.
There is no “one size fits all” when it comes to pursuing a goal of weight loss!
I hope you found this helpful.