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5 Ways Fasting Can Help You Lose Belly Fat (FASTER)

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Rating: 4.0; Vote: 1

Intermittent Fasting can help you burn fat faster if it fits well with your lifestyle, preferences, and daily routine. Discover the 5 ways that you can lose weight, overall body fat, and belly fat faster by incorporating a fasting protocol. Fasting, many people look at it as a very restrictive, challenging, and miserable way to burn fat. but the truth is that intermittent fasting can be used to burn fat faster and keep it off for longer than most other diet plans if it fits well with you, your body, and your preferences. and One of the number one areas that both men and women want to see a reduction in fat is from around the belly and the midsection. and even though a large systematic review showed that you can lose 4 to 7 percent of your abdominal fat in just 6 to 24 weeks with intermittent fasting (1) the rules of fat loss do not change regardless of what kind of diet plan you're on. Just like any other diet intermittent fasting won't allow us to spot reduce and burn fat from only one area, but it can highly help many people reduce their overall body fat and lose inches off their waists faster than the traditional calorie restriction approach for 5 key reasons. Starting first with the unique effect that fasting has on your hormones. There are actually multiple hormones that will be affected when you fast and one of the most important for fat loss is insulin. Whenever we eat insulin levels rise and when we fast insulin levels drop significantly. In fact not eating is by far the best and the fastest way to lower your insulin levels. And lowering insulin is important because insulin plays a big role in converting the energy that we get from food into fat. When your insulin levels are elevated not only will you be more likely to store fat but it'll literally prevent your body from breaking down previously-stored fat for energy. And the exact opposite is also true when your insulin levels drop your body releases a hormone known as glucagon which breaks down stored fat and converts it to useable energy in the form of glucose. Other than insulin another very important hormone is leptin which is a hormone that controls appetite by letting you know when you're full. It's produced by your fat cells so people with high amounts of body fat actually have higher amounts of leptin circulating through their body letting them know that they're full and that they should stop eating. However, the problem is that many people that are overweight develop a sort of tolerance to leptin known as leptin resistance which prevents their brain from receiving the signal that they're full, ultimately making it very hard for them to burn fat. But the good news is intermittent fasting has been shown to be very beneficial for improving leptin resistance. Contrary to the belief that you'll get hungrier the longer that you fast, Intermittent fasting has actually been shown to decrease ghrelin levels over time, and ghrelin is your hunger hormone, so decreasing hunger can definitely be advantageous for fat loss. Finally, one other important hormone known as HGH will shoot way up while you fast. Human growth hormone can be particularly helpful with burning fat and maintaining muscle during a fast. This is most likely the reason why muscle loss is really not an issue like many people previously thought it was when fasting for lengths of time under 48 to 72 hours long. In general, all of these hormonal changes prime your body for fat loss. Now the second way that intermittent fasting can help certain individuals burn fat faster then they would with regular continuous calorie restriction is because it reduces the number of calories that you eat on a daily basis without reducing the size fullness and quality of your meals. When you're eating 5 or 6 times a day and you're trying to stay in a calorie deficit to burn fat your meals wind up being tiny. This could lead to a very unsatisfying experience every time you eat. If your meals start looking like one brown rice cake with half a tablespoon of peanut butter and only 3 almonds it's easy to see how eating can quickly become more of a chore with no satisfaction rather than something that you actually enjoy. If you hate your diet you're not going to stick to it and it doesn't matter how good the diet looks on paper if you don't stick to it you're not going to lose any inches off your waist. This is where intermittent fasting presents Advantage for many people. By only eating once or twice a day you can have much larger and more filling meals that leave you satisfied
Date: 2021-12-23

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Comments and reviews: 10

Complete
Except for referring to Intermittent Fasting (IF) as a diet, I think Max does a good job here in his breakdown of why you lose fat faster with IF and how your body really will adjust to the protocol over time. Just like with anything else throughout the history of humankind, your body will adapt. I have used different IF schedules for different reasons but in general my body operates most naturally on the 18/6, which is 18 hours of fasting with a 6 hour eating window. I don't force it - I don't even think about it anymore. at all. I eat when I get hungry but it's just that my hormones are better regulated and therefore I get hungry when I'm TRULY hungry, not just because I'm bored or because I see someone else eating or because I smell food, etc. Also, when he talks about how IF makes cheat meals easier to fit into your lifestyle, I really don't like the concept. For starters, calling it a cheat meal implies that it's bad and you should feel guilty about it. I still enjoy tacos and pasta and dessert but I simply use calorie cycling to make this a routine and effortless aspect of my normal lifestyle. I don't berate myself for it and therefore I don't build resentment toward my overall lifestyle. Subconsciously terms like that tend to set a person up for binging or altogether abandoning their attempt to maintain a healthier lifestyle.
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Brock
The problem in the US is we are chronically over-worked, rushed to eat, have convenience of fast food which is always fatty/fried, etc, and have too much pre-processed food, let alone the Starbucks/specialty coffees. These combine to create a culture of overweight children and adults. Manufactures put sugar in all canned/other pre-processed foods. The only way is to try to avoid it, but it is hard. I find I slip on my healthy diet when I work too hard at work. We need to change our entire culture to make a work-friendly culture where we aren't working for the billionaires, but that's not likely to happen.
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Akram47
Been fasting for over a year and lost 30kgs while only doing strength training. now for the past 2 months I added cardio. went from 125kgs to 92ish. been 86 at my lowest but kind of eating more now and gaining more muscle atmo. But fasting has helped me a lot, not only to restrict calories but losing weight fast. A tip for a cheat day is to fast 24hours and then eat your cheat meal in 1 sitting, whatever it may be. To keep myself sane I have 2-3 cheat meals a month.
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Kaiser
Guys. lost a lot of weight does not need to be hard (I used to feel it did. I'll give you some advice now. Look for a popular weight loss secrets called Okibetonic Secrets (search on google. Thanks to it I have lost a lot of weight. I should not even be talking about it cause I don't really want a lot of other guys out there running the same game but whatever. I'm just in a great mood right now and so I'll share the wealth lol.
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Roley
The one late meal a day is the rhythm i'm on. I fast throughout the day, staying hydrated while working from home and now doing daily home exercises + my new chin up bar. I'm dropping fat noticeably around my core and I don't have to fight against my natural habit to eat late. I'm a night owl. I may occasionally snack in the afternoon but not enough to spike my insulin.
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Luqman
Hey. I really enjoy your videos but most of them are about losing fat. I am a hardgainer and i don't know what i should do and shouldn't do. I tried increase the volume of food that i eat each meal but still no result. Can you do a video fully for a skinny guy about the diet plan, what workout they need to do and how to improve strength and bulk fast
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Deepak
I lost 26 pound in month
Anyone answer me please
I was on intermittent fasting 16: 8 for the last 3 weeks less than 800 calories per day
And the last week on one meal per day with almost 600 calories per day
Am feeling perfectly well not even fatigue is something wrong with me with?
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Grigoris
Hello and greetings from Greece. may I ask you something? when you fast for 16 hours can you chew a gum sugar free in this period or you will break the fast? please answer if you can because I am confused. some people say you can chew a gum while others say that the fast will break
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lukasLNT14
ive lost 10 pound in the last month from fasting and working out it was hard doin the 16h at first but then i got used to it and switched to 20 hours of fasting and 4 hours of eating window. Would definitely recommend it
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Gregory
I'm a type 2 diabetic and I'm experimenting with 18/6 fasting every other day is this dangerous for me and should take supplements like testosterone boosters, probiotics, plant based protein and creatine mono.
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