Intermittent Fasting (IF):
IF involves regular short-term fasts and eating within a shorter time window during the day.
Alternate Day Fasting (ADF): Fast every other day and eat a typical diet on non-fasting days.
The 5:2 Diet: Fast on 2 out of every 7 days, consuming 500–600 calories on fasting days.
The 16/8 Method: Fast for 16 hours and eat only during an 8-hour window.
Research shows that intermittent fasting can be as effective as daily low-calorie diets for weight loss.
- Track Your Diet and Exercise:
Keep a journal or use an online food tracker to log what you eat and drink.
Consistent tracking promotes behavior changes and increases motivation.
Even a simple pedometer can be a useful weight-loss tool.
- Practice Mindful Eating:
Pay attention to how and where you eat.
Enjoy your food and savor each bite.
Mindful eating may promote weight loss by preventing overeating.
- Choose Nutrient-Dense Foods:
Prioritize protein, healthy fats, and vegetables.
Include whole grains, lean proteins, and fiber-rich foods.
Limit processed foods, sugary snacks, and high-calorie beverages
- Combine Cardio and Strength Training:
Break down your weight loss into smaller milestones.
Celebrate small victories along the way.
Consistency is key—stick to your healthy habits.
