Intermittent Fasting Without Exercise: Yes or No?
I’m sure by now you’ve heard of intermittent fasting. It’s gotten extremely popular since studies show you can lose weight without exercise.
Not only are there super easy “rules” to follow, studies have shown that intermittent fasting without exercise can still help you lose weight since you will most likely consume less calories.
In a nation that is constantly finding new diets fads to lose weight without working out, intermittent fasting has become increasingly popular because it does just that. Intermittent fasting without exercise has shown to help people lower their A1C, shed extra pounds, and overall improve an individual's health.
In short, yes you can lose weight with just intermittent fasting without exercise. Here’s everything you need to know before incorporating the eating pattern.
What is intermittent fasting?
Intermittent fasting (IF) doesn’t restrict what you consume, but rather, when you consume it. There are different forms of intermittent fasting, but the general idea is that you take habitual “breaks” from eating. During fasting periods, you’re still allowed to drink calorie-free beverages such as water, tea, and coffee.
How does it work?
The idea is that when you divide your eating and fasting period, your body starts burning stored fat. Advocates also claim that giving your body a break from food allows it more time to rest, reducing inflammation, improving autoimmune conditions, and shedding pounds. Here are the popular methods:
1. 16/8: This means you’re fasting for 16 hours in a day and eating for 8. During a typical day, you might skip breakfast and eat your first meal (preferably one with healthy fats) at 12 p.m. Continue eating as many whole foods as you want until 8 p.m., at which point you restart fasting until noon the next day. The hours you choose can be adjusted to your lifestyle.
2. 12-6: This one’s a more advanced version of the 16/8 method. With this variation, you’re eating during a six-hour window. If you find the 16/8 method works well for you, try transitioning into the 12 p.m. to 6 p.m. window to accelerate the benefits of fasting.
3. 5:2: True to its name, the 5:2 diet involves five days of regular eating and two days of limited consumption. During your five days, you can eat whatever you want, whenever you want. During the two “off” days, limit your intake to 500 calories.