• Dr. Kathleen Jones

Time Tested Tips for Weight Loss

Intermittent fasting is the latest dieting trend to gain mainstream popularity. Rather than focusing solely on what you eat or how much you eat, intermittent fasting aims to reduce calorie intake by limiting when you eat. Popular fasting methods are the “5:2” fast, where you eat normally 5 days per week and then fast for up to 24 hours the other 2 days, or the 12-16 hour fast, where you fast between the hours of 6pm and 10am. Proponents of intermittent fasting say it is more effective for weight loss than other dieting methods and comes with several additional health benefits. So is intermittent fasting just the latest dieting fad, or is there something more to it?


Lab studies show that fasting does come with several physiological benefits. During fasting periods, the cells of the body are under a strain similar to the strain they experience during exercise. In response, the cells become stronger and the body’s ability to slow down or stop the progression of diseases increases. Whether intermittent fasting is more effective for weight loss than regular calorie restriction is less clear, but it’s possible that intermittent fasting may also feel less restrictive than traditional portion control, which can make it a more sustainable weight-management method. It’s important to note that intermittent fasting is not a good fit for people who have a history of blood sugar issues or an eating disorder. Whether you give fasting a try or not, it’s important to find a way of eating that fits your life and your goals and feels comfortable for you.


Here are some tried-and-true ways to maintain a healthy weight and feel your best:


Eat breakfast everyday.

You may think of skipping breakfast as a simple way to shave off calories, but in reality, starting your day off with a healthy and satisfying breakfast is the right way to go no matter what your health goals are. Eating a mix of protein and whole grains in the morning will help you feel alert and full longer, and will keep you satisfied long enough to avoid overcompensating in the afternoon with snacks or extra helpings.


Limit sugar.

Monitoring your sugar intake is one of the most basic routes to a healthier way of eating. You don’t have to cut all sugar from your diet, but think about which sugary items you enjoy the most, and work on limiting sugar from other sources. Beyond the obvious soda and fruit juice culprits, many non-dessert foods (ketchup, for example) also contain significant amounts of sugar. Read labels and be aware!


Eat plenty of fiber.

Besides the obvious benefit of a healthier digestive tract, replacing processed foods with fiber-rich veggies will help keep you feeling fuller longer. To make the taste more interesting, try an array of recipes and make sure you eat veggies in a variety of types and colors. If you struggle to eat enough veggies, you can always blend them up in a smoothie with your favorite fruit combination, or eat them at unconventional times of the day - have a salad with your morning egg sandwich, there are no rules!


Get your exercise time in.

A combination of aerobic exercise and weight lifting is best for weight loss and general health. Cardio workouts burn calories per workout than weight-lifting, but the muscle tissue you build when you lift weights will help you burn more calories when you’re at rest. Lifting weights is especially important if you are dieting, since restricting calories can take a toll on muscle tissue. Always stretch before and after working out, drink lots of water, and give yourself plenty of rest and recovery time as needed.


Get plenty of sleep.

Adults who sleep less than 7 hours per night are more prone to several health risks. A 2008 study found that weight gain was associated with shorter sleep cycles and interrupted sleep. Other effects of poor sleep include increased fat storage in the belly area, higher body mass index, poorer quality diet, and decreased insulin sensitivity.


Focusing on whole body health instead of the number on the scale can help you achieve better health and happiness in the long run. For more in-depth or personalized recommendations for weight management, set up a consultation today at https://www.eohinfo.com/schedule-appointment.






Sources

Cappuccio, Robert. 2008. Meta-analysis of short sleep duration and obesity in children and adults. National Institute of Health.
https://pubmed.ncbi.nlm.nih.gov/18517032/

Collier, Roger. Intermittent fasting: the science of going without. CMAJ.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/

Tinsley, Grant. 2017. Cardio vs. Weight Lifting: Which is Better for Weight Loss? Healthline. https://www.healthline.com/nutrition/cardio-vs-weights-for-weight-loss#TOC_TITLE_HDR_3

Tello, Monique. 2020. Intermittent Fasting: Surprising Update. Harvard Health. https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

Unknown Author. Top 5 Benefits of Intermittent Fasting For Men - Excluding Weight Loss. 2021. Newsweek. https://www.newsweek.com/amplify/top-5-benefits-intermittent-fasting-men-excluding-weight-loss





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