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What is the easiest way to lose weight without exercise?
There are various methods and diets through which a person can lose weight without having to need to get involved in any type of physical exercise.
In recent times although, the most trending for people who want to lose their body fat percentage is following a time gap based fasting process throughout the day. This type of eating window is known as “Intermittent fasting”.
What is “Intermittent fasting”?
Intermittent fasting is a term that is used for different varieties of diets that cycle between a particular window of time, where the person is supposed to fast through a particular time period and eat during another time period.
This type of fasting process need not always have a fixed type of eating and fasting window. It can depend on the person and how his usual day generally is.
There are also types of intermittent fasting where the person can fast for a whole day and then eat the day, whereas another person might prefer fasting for during the day and eating during the night. It all depends on person to person but it basically follows the same guideline for all the timings.
The protocols in intermittent fasting
Alternate day fasting
This protocol involves one day of consuming one-fifth of normal energy needs which is generally between 400 and 700 calories depending on the body weight of the person, and on the next day consuming what you would normally eat your usual diet. This alternate day fasting is normally continued for a period of up to 8 weeks, although some nutritionists have not advised many people on doing this, as the metabolism of the body will increase but then the body should have the immunity to handle the deficit of calories.
The 5:2 fast
Following this type of fasting regime, as you may have guessed by the title, involves spending 2 days a week on a diet that is extremely low in calories. Again 400-700 calories depending on body weight, is normally recommended on fasting days.
The fasting days should NOT be consecutive. This fasting regime can also be followed for a period of 8 weeks in order to see a reasonable amount of change in the person’s body.
Exercise and intermittent fasting
While many studies suggest that working out in a fasted state ( on empty stomach) can lead to increased athletic ability, a beginner in intermittent fasting would not have to do any exercise in order to see a change in his body.
If it is possible to do a short workout of 15-20 minutes then it will only speed up the process of fat loss, but people who are trying this type of diet are not recommended to do the heavy exercise of any sort during the fast.
Benefits of intermittent fasting
The proposed benefits include:
Improved blood lipid profiles
Increased growth hormone secretion
Increased insulin sensitivity and studies on animals also suggested it may have beneficial effects relating to the prevention of cancer.
One of the main mechanism behind intermittent fasting and these health benefits appears to be a reduced secretion of a hormone called IGF-1.
This hormone accelerates the aging process and been linked with a number of diseases when present in the body in large amounts.
Plenty of water should be consumed during this process in order to rapidly increase the metabolism of the body.
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