When it comes to losing weight, the most effective method is not extreme dieting or starving yourself but rather engaging in light intermittent fasting.
Extreme dieting can put the body into starvation mode, leading to a decrease in basal metabolic rate and muscle loss. Over time, this can result in nutritional deficiencies and potential weight rebound after weight loss.
On the other hand, the purpose of light intermittent fasting is to restrict energy intake, leading to the breakdown of stored body fat and reduction of body fat percentage. During this process, we stay away from unnecessary, high-calorie, and unhealthy foods, regulate calorie intake, and supplement the body with necessary proteins, carbohydrates, and fats, promoting a healthier weight loss.
By sticking to light intermittent fasting for a month, I lost 15 pounds. Here’s how I did it:
1. I kept my daily calorie intake between 100-1200 calories to create a calorie deficit. I avoided high-calorie and high-fat foods by cooking my own meals using low oil and salt cooking methods.
2. I followed a 16:8 intermittent fasting plan, eating three meals within an 8-hour window during the day. For example, I had breakfast at 9 am and finished dinner by 5 pm, then only consumed water for the remaining 16 hours, allowing the body to burn fat continuously.
3. I consumed over a pound of vegetables daily, focusing on high-fiber options such as celery, bitter gourd, kale, lettuce, cabbage, spring onions, broccoli, and carrots to reduce high-calorie food intake and prevent constipation.
4. I supplemented my diet with quality proteins like chicken breast, salmon, prawns, and lean beef, which help promote muscle synthesis, reduce muscle loss, and decrease the likelihood of overeating.
5. I controlled my carbohydrate intake by having a fist-sized portion per meal, mainly opting for whole grains like brown rice, oats, potatoes, yam, sweet potatoes, and legumes. These whole grains provide long-lasting satiety, are less likely to be converted into fat accumulation, and supply necessary carbohydrates and dietary fibers for good bowel movements.
6. I engaged in daily moderate exercise, aiming for over 6,000 steps a day and including 10 minutes of jumping jacks or skipping rope to elevate heart rate and enter fat-burning mode.
In conclusion, by maintaining light intermittent fasting for a month and following the above six key points, I successfully reduced my weight by 15 pounds, going from 130 pounds to 115 pounds. My body visibly slimmed down, feeling lighter and more energetic.
