Follow These 4 Rules and Make Fasting Your #1 Weight Loss Tool

Jerome Huff
Photo by Mikhail Nilov from Pexels

Years ago I couldn’t understand why anyone would want to intentionally starve themselves daily. Fasting seemed too extreme, unnecessary for healthy living.

Then during my own journey, I began to hit a plateau in my weight loss. My diet and exercise routine were good, but something was missing. Slowly but surely I started to do more research around fasting.

For a few months, I hemmed and hawed until finally one day I decided that I would start.

After that day, I never looked back. Fasting began to work for me and continues to do so.

Fasting Works for Most Provided You Follow These 4 Rules

Many times we overcomplicate things. Starting a fasting protocol is no exception.

These four rules include:

  1. Start by fasting for 14-16 hours a day. Do this 4-5 times a week. There’s no reason to fast every day in the beginning. You’ll be more apt to stick to it.
  2. Have a robust exercise routine. This will help you burn fat and develop the lean muscle mass you want.
  3. Create a diet of whole minimally processed foods that you love. Use popular diets for inspiration but remember that we’re all different. Cooking at home most days of the week is necessary to see long-term results.
  4. Drink water, coffee, or tea without cream/sugar. These are the only beverages you should consume during your fasting times.

As you can see fasting can be broken down into four simple rules. While it’s easy to read these rules, putting them into daily practice is another story.

It’s best to give yourself grace as you adjust to your new lifestyle. Mistakes will be made and that’s ok. Use your mistakes as learning tools and try not to beat yourself up.

Do research around fasting. This will help you learn more about your body and how it works.

There are more benefits to fasting than just weight loss. Most of us start fasting to lose weight but this is just the start of a healthier life.

Fasting also:

  • Decreases your risk of metabolic syndrome- Metabolic syndrome is a cluster of ailments that include abdominal obesity, elevated triglycerides, high LDL cholesterol, high blood pressure, and high blood sugar.
  • Increases your energy and focus (after an adjustment period)
  • Improves sensitivity to insulin which reduces the risk of type 2 diabetes.
  • Reduces inflammation in your body which helps ward off heart disease, cancer, and arthritis.

And that’s just the start. Fasting also benefits brain health and can help delay the aging process.

Time Is the Biggest Asset When You Fast

The longer you practice fasting the better your results will be. Initially, you’ll probably see a sudden drop in weight. But after a while, your weight loss will level off. Lost weight will be easier to maintain if your continue to practice fasting.

We’re addicted to short-term results. We always want success now not later. Fasting teaches you patience. Over time if you maintain a good diet and exercise routine you’ll be able to manifest results that you previously could not.

Fasting is playing the long game.

If you give up after a year it’s more than likely that you’ll go back to old habits. That’s why it’s best to give fasting time to fully reap the benefits.

Personally, I’ve been fasting for over six years. I still have room for much improvement. Fasting helps me reach my fitness and lifestyle goals. It also maintains them.

You’ll Experience Growth in All Areas of Your Life

Use fasting as a foundation to build a healthier life. Space from food teaches you patience and how little we really need to be happy.

Your relationship with food will also improve.

Perhaps you use food as an emotional blanket. Fasting teaches you to use food more for energy and nourishing the body.

You’ll be able to heal your pain and trauma.

Practices like:

  • Meditation/prayer
  • Journaling
  • Long walks in nature
  • Reading/listening to personal development and spiritual material

Help you develop a healthy, more loving relationship with yourself and others.

Fasting works if you give it time. Yes, you’ll most likely see rapid weight loss in the beginning. But once that levels off you’ll begin to see the true magic of fasting manifest.

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I cover topics ranging from weight loss, intermittent fasting, meditation, spiritual growth, and American populism. For many years I was overweight, depressed, and allowed life to beat me up. In 2014 I took control of my life. I changed my diet to whole minimally processed foods and started a meditation practice. From there my transformation began.

Collegeville, PA

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