how much weight can you lose with 16 hour fast How much weight can you lose in 30 days?
If you’re someone who’s looking to shed some pounds, then you must know that it’s all about the calories you consume versus the calories you burn. It’s a simple concept, but it takes time and dedication to be successful. One way to accelerate your weight loss journey is through intermittent fasting or more specifically, 16-hour fasting.
What is 16-hour fasting?
Intermittent fasting or IF is the practice of going without food for extended periods. 16-hour fasting is pretty self-explanatory – you don’t eat for 16 hours, and fit in all your calories for the day into an 8-hour feeding window. The most common method is skipping breakfast, which allows the body to enter a fasted state much quicker, making the process more comfortable and effective; assuming you don’t overeat during the 8-hour window.
How does it help with weight loss?
The process of intermittent fasting forces your body to utilize its stored energy (fat) more efficiently. It puts your body in the state of ketosis, where your body’s energy source shifts from glucose to ketones (burning fat for fuel). Because you’re forcing your body to go without food for an extended period, you’re simply burning more calories than you would be if you were eating throughout the day.
How much weight can you lose in 30 days with 16-hour fasting?
We don’t want to give you unrealistic expectations, so it’s important to note that everybody’s body is different, and everyone loses weight at different rates. A safe and realistic target for weight loss is 1-2lbs a week.
However, stick with 16-hour fasting and consuming a healthy calorie-controlled diet, and the weight loss results could surprise you. One 2019 study published in The American Journal of Clinical Nutrition evaluated the effectiveness of time-restricted eating on weight loss and metabolic diseases.
After 12 weeks of exercise and eating within an eight-hour window, the study participants lost an average of 2.6% of their initial body weight. Moreover, in a separate study published in the International Journal of Obesity in August 2018, researchers compared weight loss results over 12 weeks for subjects using 16-hour fasting versus daily caloric restriction. They found that the 16-hour fasting group lost significantly more weight, had improvements in blood sugar levels, and also reduced hunger.
The Verdict
16-hour fasting is a scientifically-backed way to increase weight loss, and it’s something definitely worth considering if you want to shed some pounds. As with any new diet plan, make sure you consult a healthcare professional first. Remember, it’s not a magic bullet, and it will require discipline and determination. You also have to ensure that when you are feeding, you consume a healthy diet that helps you to maintain the calorie deficit.
Final Thoughts
You shouldn’t embark on this weight loss journey alone; talk to your friends and family for support. It can also help to track your progress and celebrate milestones as you go. Weight loss goals require time and patience, and 16-hour fasting is an excellent way to get you there faster. Remember, weight loss is not a one-size-fits-all approach, so if 16-hour fasting does not work for you, find a method that does. You got this!
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