One of the best methods that I have used to burn fat and hit my goal weight (in the image above) was through 16:8 intermittent fasting. 16:8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16-hours. There are many different tips and tricks, but here is a beginner’s guide and sample 16:8 schedule to help you learn more about intermittent fasting!
Fasting: drink lots of water, coffee, and remember no food!
Yes, fasting means that you can not eat any food.
During this time you will want to make sure that you stay hydrated with water. When looking to curb appetite I suggest drinking black coffee and tea, although remember you are on a fast so you will NOT be able to add milk or sugar. Scary, I know! Changing from light and sweet coffee was hard at first for me too but, after a week or two, you will start to prefer your coffee black. You might even become more of a coffee snob as you start to actually taste the coffee.
Exercise in the Morning
Exercising on an empty stomach sounds extremely hard. Although research has shown time and time again that you will be able to access energy from stored fats which maximize weight loss and muscle gain.
While exercise isn’t absolutely necessary to shed weight on intermittent fasting, it will most definitely help in reaching your fitness goals a lot faster. I suggest starting slow. When you start Intermittent Fasting you may feel sluggish and tired, try working out for 3 days instead of 5 or 30 minutes instead of an hour. Then work up to your old fitness routine.
Stick to a Schedule
16:8 Intermittent Fasting lends itself to a lot of flexibility and that is one of the reasons I believe it is so effective. All you have to do is stick to a 16:8 window of eating and fasting. However, life is hard. During the workweek, you will find it easy to stick to the same schedule that you have given yourself (whether that is an eating window of 11 am – 7 pm, noon – 8 pm, or 1 – 9 pm). When the weekend comes and friends want to go out drinking (yes, you can drink alcohol during your eating window) or grab an early brunch it will be harder to keep up the window and this is when you need to be your strongest. Remember your goals, the better you stick to your schedule, eating healthy within the eating window and working out; the faster you will reach your goals.
Below you will find an example schedule to help you get started.
16:8 Intermittent fasting is a very popular diet. I have found great success with the 16:8 method but I would love to hear your thoughts on what has helped you!