Why You're Not Losing Weight And How To Fix It
You may have a few (or more) extra pounds you want to lose. What do you do?
Naturally, like most people, you turn to tried and true methods of weight loss, diet, and
exercise. You begin running or hitting the weights a few days a week. You start to
tighten up your diet, omitting junk food and cooking at home more often.
For some people, the results from this process are not achieved quickly enough. We
live in a world of immediate gratification. If you can’t hit your goals, like yesterday, what
do many people do? Some turn to starvation diets, or extreme diets that restrict calories
far below their daily energy needs.
They might drop pounds rather quickly, just look at the Biggest Loser for evidence of
that. But what really happens to their bodies? What are the short and long-term health
effects of starvation on body composition?
What our body is made of
Body composition is the term used to describe the components that make up your body:
fat and fat-free mass. Fat-free mass is made up of everything that isn’t fat, such as
protein (lean muscle, organs), water, and minerals (i.e., bones and iron in the blood).
To change your body composition, you can’t simply focus on the larger goal of weight
loss. Instead, your goal is twofold: reduce fat mass while maintaining or increasing Lean
Body Mass. But why should you focus on changing your body composition instead of
Simply put, increasing lean muscle will give you the appearance of being thinner, even if
the number on the scale doesn’t move. That is because muscle is more compact than
fat. So, focusing on body composition, as opposed to fat loss, can help you improve
your overall appearance and reduce body fat while increasing strength.
So here we’re going to talk about 15 common reasons why you’re not losing weight.
I will also list some actionable tips on how to break through the plateau and get things
1. Maybe You Are Losing Weight
Without Realizing It
If you think you are experiencing a weight loss plateau, you shouldn’t fret just yet.
It is incredibly common for the scale not to budge for a few days (or weeks) at a time.
This does not mean that you are not losing fat.
Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating,
and hormones can also have a major effect on how much water your body retains
(especially in women).
Also, it is possible to gain muscle at the same time as you lose fat. This is particularly
common if you recently started exercising.
This is a good thing, as what you really want to lose is body fat, not just weight.
It is a good idea to use something other than the scale to gauge your progress. For
example, measure your waist circumference and body fat percentage once per month.
Also, how well your clothes fit and how you look in the mirror can be very telling.
Unless your weight has been stuck at the same point for more than 1–2 weeks, you
probably don’t need to worry about anything.
2. You’re Not Keeping Track of What
Awareness is incredibly important if you are trying to lose weight. Many people don’t
have a clue how much they’re really eating.
Studies show that keeping track of your diet helps with weight loss. People who use
food diaries or photograph their meals consistently lose more weight than people who
3. You’re Not Eating Enough Protein
Protein is the single most important nutrient for losing weight.
Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day
and make you automatically eat several hundred fewer calories per day. It can also
drastically reduce cravings and desire for snacking.
This is partly mediated by protein’s effects on appetite-regulating hormones, such as
ghrelin and others.
If you eat breakfast, be sure to load up on protein. Studies show that those who eat a
high-protein breakfast are less hungry and have fewer cravings throughout the day.
A high protein intake also helps prevent metabolic slowdown, a common side effect of
losing weight. Additionally, it helps prevent weight regain.
4. You’re Eating Too Many Calories
A large number of people who have trouble losing weight are simply eating too many
You may think that this does not apply to you, but keep in mind that studies consistently
show that people tend to underestimate their calorie intake by a significant amount.
If you are not losing weight, you should try weighing your foods and tracking your
calories for a while. If you are not losing weight, you should try weighing your foods and
tracking your calories for a while.
Tracking is also important if you’re trying to reach a certain nutrient goal, such as getting
30% of your calories from protein. This can be impossible to achieve if you’re not
tracking things properly.
It is generally not necessary to count calories and weigh everything for the rest of your
life. Instead, try out these techniques for a few days every few months to get a feel for
how much you’re eating.
5. You’re Not Eating Whole Foods
Food quality is just as important as quantity.
Eating healthy foods can improve your wellbeing and help regulate your appetite. These
foods tend to be much more filling than their processed counterparts.
Keep in mind that many processed foods labeled as “health foods” aren’t really healthy.
Stick to whole, single-ingredient foods as much as possible.
6. You’re Binge Eating (Even on
Binge eating is a common side effect of dieting. It involves rapidly eating large amounts
of food, often much more than your body needs.
This is a significant problem for many dieters. Some of them binge on junk food, while
others binge on relatively healthy foods, including nuts, nut butters, dark chocolate,
Even if something is healthy, its calories still count. Depending on the volume, a single
binge can often ruin an entire week’s worth of dieting.
7. You’re Not Doing Cardio
Check Out This Effective Bodyweight Workout Plan To Lose Weight
Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of
exercise which increases your heart rate. It includes activities such as jogging, cycling
It is one of the most effective ways to improve your health. It is also very effective at
burning belly fat, the harmful “visceral” fat that builds up around your organs and causes
Make sure, to do cardio regularly. It helps you burn fat, especially around your
midsection. Lack of exercise could be one reason for a weight loss plateau.
8. You’re Still Drinking Sugar
Sugary beverages are the most fattening items in the food supply. Your brain doesn’t
compensate for the calories in them by making you eat less of other foods.
This isn’t only true of sugary drinks like Coke and Pepsi — it also applies to “healthier”
beverages like Vitamin water, which are also loaded with sugar.
Even fruit juices are problematic, and should not be consumed in large amounts. A
single glass can contain a similar amount of sugar as several pieces of whole fruit.
Avoiding all sugary beverages is an excellent weight loss strategy. They often make up
a significant portion of people’s calorie intake.
9. You’re Not Sleeping Well
Good sleep is one of the most important factors for your physical and mental health, as
well as your weight.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults
and children with poor sleep have a 55% and 89% greater risk of becoming obese,
Lack of quality sleep is a strong risk factor for obesity. It could also hinder your weight
10. You’re Not Cutting Back on
If you have a lot of weight to lose and/or metabolic problems like type 2 diabetes or prediabetes, you may want to consider a low-carb diet.
In short-term studies, this type of diet has been shown to cause up to 2–3 times as
much weight loss as the standard “low-fat” diet that is often recommended
Low-carb diets can also lead to improvements in many metabolic markers, such as
triglycerides, “good” HDL cholesterol and blood sugar, to name a few.
If you are unable to lose weight, consider trying a low-carb diet. Many studies show that
a low-carb diet can be an effective weight loss strategy.
11. You’re Eating Too Often
It is a myth that everyone should be eating many small meals each day in order to boost
metabolism and lose weight.
Studies actually show that meal frequency has little or no effect on fat burning or weight
It is also ridiculously inconvenient to be preparing and eating food all day, as it makes
healthy nutrition much more complicated.
On the other hand, one effective weight loss method called intermittent fasting involves
deliberately going without food for extended periods of time (15–24 hours or more).
Eating too often may result in excessive calorie intake, curbing your weight loss efforts.
12. You’re Not Drinking Water
Drinking water can benefit weight loss.
In one 12-week weight loss study, people who drank half a liter (17 ounces) of water 30
minutes before meals lost 44% more weight than those who did not.
Drinking water has also been shown to boost the number of calories burned by 24–30%
over a period of 1.5 hours.
To reduce your calorie intake, drink a glass of water before meals. Drinking water may
also increase the number of calories you burn.
13. You’re Drinking Too Much
If you like alcohol but want to lose weight, it may be best to stick to spirits (like vodka)
mixed with a zero-calorie beverage. Beer, wine and sugary alcoholic beverages are
very high in calories.
Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.
That being said, studies on alcohol and weight show mixed results. Moderate drinking
seems to be fine, while heavy drinking is linked to weight gain.
Alcoholic beverages are generally high in calories. If you choose to drink alcohol, spirits
mixed with zero-calorie beverages are probably the best options when you are dieting.
14.You Have a Medical Condition
That Is Making Things Harder
There are some medical conditions that can drive weight gain and make it much harder
to lose weight.
These include hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea.
Certain medications can also make weight loss harder, or even cause weight gain.
If you think any of these apply to you, speak to your doctor about your options.
Medical conditions like hypothyroidism, sleep apnea and PCOS may be hindering your
weight loss efforts.
15. You’ve Been Starving Yourself
Starving yourself will slow down your metabolism, making it harder to burn calories
when you do eat. When you starve yourself, your body goes into survival mode.
What this means is that after the starving is over, your body will hold onto the next meal
you eat for dear life, expecting to be starved again.
If you allow starvation to become a habit, you will actually be contributing to your own
weight gain in the future.
For some you may be able to lose quite a lot of weight at first, without much effort.
However, weight loss may slow down or stop altogether after a while.
What is Keto Diet?
A keto or ketogenic diet is a low-carb, moderate protein, higher-fat diet that can help
you burn fat more effectively. It has many benefits for weight loss, health, and
performance, as shown in over 50 studies. That’s why it’s recommended by so many
A keto diet can be especially useful for losing excess body fat without hunger and for
improving type 2 diabetes.
How Keto Diet works?
The keto diet is a very low-carb, higher-fat diet. It’s similar in many ways to other lowcarb diets.
While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein
consumption and may increase your intake of fat. The reduction in carb intake puts your
body in a metabolic state called ketosis, where fat, from your diet and from your body, is
burned for energy.
What Keto Means
A “keto” or “ketogenic” diet is so named because it causes your body to produce small
fuel molecules called “ketones.” This is an alternative fuel source for your body that can
be used when blood sugar (glucose) is in short supply.
When you eat very few carbs or very few calories, your liver produces ketones from fat.
These ketones then serve as a fuel source throughout the body, especially for the brain.
The brain is a hungry organ that consumes lots of energy every day, and it can’t run on
fat directly. It can only run on glucose – or ketones.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat,
burning fat 24-7. When insulin levels drop very low, fat burning can increase
dramatically. It becomes easier to access your fat stores to burn them off.
This is great if you’re trying to lose weight, but there can also be other benefits, such as
less hunger and a steady supply of energy — without the sugar peaks and valleys that
often occur when eating high-carb meals. This may help keep you alert and focused.
When the body produces ketones, it enters a metabolic state called ketosis. The fastest
way to get there is by fasting – not eating anything – but nobody can consistently fast
A keto diet, on the other hand, also results in ketosis and can be eaten indefinitely. It
has many of the benefits of fasting – including weight loss – without having to fast long
What To Eat On A Keto Diet?
Here are typical foods to enjoy on a ketogenic diet. The numbers are net carbs per 100
grams (3.5 ounces) of food. To remain in ketosis, lower is generally better:
What’s the most important thing to do to reach ketosis? Avoid eating too many carbs.
You’ll likely need to keep carb intake under 50 grams of net carbs per day, ideally below
20 grams. The fewer the carbs, the more effective the diet appears to be for reaching
ketosis, losing weight or improving type 2 diabetes.
Counting carbs can be helpful at first. But if you stick to our recommended foods and
recipes you can stay keto even without counting.
Here’s what you should avoid on a keto diet – foods containing a lot of carbs, both the
sugary and the starchy kind. This includes starchy foods like bread, pasta, rice and
potatoes. These foods are very high in carbs.
The numbers are grams of net carbs per 100 grams (3.5 ounces), unless otherwise
Also avoid or limit highly processed foods and instead follow our whole foods keto diet
You should also avoid low-fat diet products. A keto diet should be moderately high in
protein and will probably be higher in fat, since fat provides the energy you’re no longer
getting from carbohydrate. Low-fat products usually provide too many carbs and not
enough protein and fat.
More specific advice on what to eat – and what not to eat
What To Drink?
What can you drink on a ketogenic diet? Water is the perfect drink, and coffee or tea are
fine too. Ideally, use no sweeteners, especially sugar.
A splash of milk or cream in your coffee or tea is OK, but beware that the carbs can add
up if you drink multiple cups in a day (and definitely avoid caffe lattes!). The occasional
glass of wine is fine too.
Check out our full guides to keto drinks and keto alcohol.
Benefits of Keto Diet: Why Choose
The benefits of a ketogenic diet are similar to those of other low-carb and higher-fat
diets, but it appears to be more powerful than liberal low-carb diets. Think of keto as a
super-charged, low-carb diet, maximizing the benefits.
Few things are as well established in nutrition science as the immense health benefits
of low-carb and ketogenic diets.
Not only can these diets improve your cholesterol, blood pressure and blood sugar, but
they also reduce your appetite, boost weight loss and lower your triglycerides. Here are
some key benefits of keto diet:
Turning your body into a fat-burning machine can be beneficial for weight loss. Fat
burning is significantly increased, while insulin – the fat-storing hormone – levels drop
greatly. This appears to make it far easier for body fat loss to occur, without hunger.
More than 30 high-quality scientific studies show that, compared to other diets, low-carb
and keto diets result in more effective weight loss.
How to lose weight – the full guide
2. Appetite control
On a keto diet you’re likely to gain better control of your appetite. It’s a very common
experience for feelings of hunger to decrease dramatically, and studies prove it.
This usually makes it easy to eat less and lose excess weight – just wait until you’re
hungry before you eat. It also makes intermittent fasting easier, something that can
enhance efforts to reverse type 2 diabetes and speed up weight loss, beyond the effects
of keto only.
Plus, you could save time and money by not having to snack all the time. Many people
only feel the need to eat twice a day on a keto diet (often skipping breakfast), and some
just eat once a day.
Not having to fight feelings of hunger could also potentially help with problems like
sugar or food addiction. At last, feeling satisfied can be part of the solution. Food can
stop being an enemy and become your friend, or simply fuel — whatever you prefer.
Here, you’ll learn how to eat a keto diet based on real foods. Get started with our visual
guides, recipes, meal plans, and a simple Get Started program. It’s everything you need
to succeed on keto.
3. Control blood sugar and reverse type 2 diabetes
Studies prove that a ketogenic diet is excellent for managing type 2 diabetes,
sometimes even leading to complete reversal of the disease. It makes perfect sense,
since keto lowers blood-sugar levels, reduces the need for medications and reduces the
potentially negative impact of high insulin levels.
Since a keto diet may reverse existing type 2 diabetes, it’s likely to be effective at
preventing it, as well as reversing pre-diabetes.
Note that the term “reversal” in this context simply means that the disease gets better,
improving glucose control and reducing the need for medications. In the best case, it
can be so much improved that blood glucose returns to normal without medication, long
term. In this context, reversal means the opposite of the disease progressing or getting
However, lifestyle changes only work when you do them. If a person returns to the
lifestyle he or she had when type 2 diabetes appeared and progressed, over time it is
likely to return and progress once again.
How to reverse type 2 diabetes
200+ success stories
4.Improved health markers
Many studies show that low-carb diets improve several important risk factors for heart
disease, including the cholesterol profile, which includes high-density lipoprotein (HDL)
cholesterol and triglycerides. Total and low-density lipoprotein (LDL) cholesterol levels
are usually impacted modestly.
It’s also typical to see improved blood sugar levels, insulin levels, and blood pressure.
These commonly improved markers are connected to something called “metabolic
syndrome,” an insulin-resistant condition that low-carb diets treat effectively.
5. Energy and mental performance
Some people use ketogenic diets specifically for increased mental performance. Also,
it’s common for people to experience an increase in energy when in ketosis.
On keto, the brain doesn’t need dietary carbs. It’s fueled 24-7 by ketones along with a
smaller amount of glucose synthesized by your liver. There is no need for dietary
Therefore, ketosis results in a steady flow of fuel (ketones) to the brain, thus avoiding
problems experienced with big blood sugar swings.37 This may sometimes result in
improved focus and concentration, and resolution of brain fog, with improved mental
6. A calmer stomach
A keto diet can result in a calmer stomach, less gas, fewer cramps and less pain, often
resulting in improvements in IBS symptoms.
For some people this is the top benefit, and it often only takes a day or two to
7. Increased physical endurance
Ketogenic diets can in theory increase your physical endurance by improving your
access to the vast amounts of energy in your fat stores.
The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of
intense exercise, or less. But your fat stores carry enough energy to potentially last for
Beyond this effect, another potential benefit is the reduction in body fat percentage that
can be achieved on a keto diet (see weight loss, above). This reduction in body fat
weight is potentially valuable in a number of competitive sports, including endurance
More possible keto benefits
A keto diet can also help treat high blood pressure, may result in less acne, and may
help control migraine. It may also help improve many cases of PCOS and heartburn,
while also often reducing sugar cravings. Finally, it might help with certain mental health
issues and can have other potential benefits.
Keto diet results
We love receiving stories from people who are using a keto diet to dramatically improve
their health. We’ve been sent thousands of such stories, and we publish some of the
most amazing ones – over 300 so far – for you to read.
All stories about keto results
Want To Get Started?
Want help getting started? Sign up for our 30-day keto diet challenge to get eating
plans, shopping lists, daily tips, and more.
Or try out the 14-day rapid keto soup diet
2.Try Intermittent Fasting
What Is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and
It doesn’t specify which foods you should eat but rather when you should eat them.
In this respect, it’s not a diet in the conventional sense but more accurately described as
an eating pattern.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours,
twice per week.
Fasting has been a practice throughout human evolution. Ancient hunter-gatherers
didn’t have supermarkets, refrigerators or food available year-round. Sometimes they
couldn’t find anything to eat. As a result, humans evolved to be able to function without
food for extended periods of time. In fact, fasting from time to time is more natural than
always eating 3–4 (or more) meals per day. Fasting is also often done for religious or
spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.
Intermittent Fasting Methods
There are several different ways of doing intermittent fasting — all of which involve
splitting the day or week into eating and fasting periods.
During the fasting periods, you eat either very little or nothing at all.
These are the most popular methods:
The 16/8 method: Also called the Lean gains protocol, it involves skipping breakfast and
restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16
hours in between.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by
not eating from dinner one day until dinner the next day.
The 5:2 diet: With these methods, you consume only 500–600 calories on two nonconsecutive days of the week, but eat normally the other 5 days.
By reducing your calorie intake, all of these methods should cause weight loss as long
as you don’t compensate by eating much more during the eating periods.
Many people find the 16/8 method to be the simplest, most sustainable and easiest to
stick to. It’s also the most popular.
There are several different ways to do intermittent fasting. All of them split the day or
week into eating and fasting periods.
How It Affects Your Cells and Hormones
When you fast, several things happen in your body on the cellular and molecular level.
For example, your body adjusts hormone levels to make stored body fat more
Your cells also initiate important repair processes and change the expression of genes.
Here are some changes that occur in your body when you fast:
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as
much as 5-fold. This has benefits for fat loss and muscle gain, to name a few.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin
levels make stored body fat more accessible.
Cellular repair: When fasted, your cells initiate cellular repair processes. This includes
autophagy, where cells digest and remove old and dysfunctional proteins that build up
Gene expression: There are changes in the function of genes related to longevity and
protection against disease.
These changes in hormone levels, cell function and gene expression are responsible for
the health benefits of intermittent fasting.
When you fast, human growth hormone levels go up and insulin levels go down. Your
body’s cells also change the expression of genes and initiate important cellular repair
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A Very Powerful Weight Loss Tool
Weight loss is the most common reason for people to try intermittent fasting.
By making you eat fewer meals, intermittent fasting can lead to an automatic reduction
in calorie intake.
Additionally, intermittent fasting changes hormone levels to facilitate weight loss.
In addition to lowering insulin and increasing growth hormone levels, it increases the
release of the fat burning hormone norepinephrine (noradrenaline).
Because of these changes in hormones, short-term fasting may increase your metabolic
rate by 3.6–14.
By helping you eat fewer and burn more calories, intermittent fasting causes weight loss
by changing both sides of the calorie equation.
Studies show that intermittent fasting can be a very powerful weight loss tool.
A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–
24 weeks, which is a significant amount, compared to most weight loss studies.
According to the same study, people also lost 4–7% of their waist circumference,
indicating a significant loss of harmful belly fat that builds up around your organs and
Another study showed that intermittent fasting causes less muscle loss than the more
standard method of continuous calorie restriction. However, keep in mind that the main
reason for its success is that intermittent fasting helps you eat fewer calories overall. If
you binge and eat massive amounts during your eating periods, you may not lose any
weight at all. Intermittent fasting may slightly boost metabolism while helping you eat
fewer calories. It’s a very effective way to lose weight and belly fat.
Many studies have been done on intermittent fasting, in both animals and humans.
These studies have shown that it can have powerful benefits for weight control and the
health of your body and brain. It may even help you live longer.
Here are the main health benefits of intermittent fasting:
Weight loss: As mentioned above, intermittent fasting can help you lose weight and
belly fat, without having to consciously restrict calories.
Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood
sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type
Inflammation: Some studies show reductions in markers of inflammation, a key driver of
many chronic diseases.
Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides,
inflammatory markers, blood sugar and insulin resistance — all risk factors for heart
Cancer: Animal studies suggest that intermittent fasting may prevent cancer.
Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the
growth of new nerve cells. It may also protect against Alzheimer’s disease.
Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted
rats lived 36–83% longer.
Keep in mind that research is still in its early stages. Many of the studies were small,
short-term or conducted in animals. Many questions have yet to be answered in higher
quality human studies.
Intermittent fasting can have many benefits for your body and brain. It can cause weight
loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also
help you live longer.
Makes Your Healthy Lifestyle Simpler
Eating healthy is simple, but it can be incredibly hard to maintain.
One of the main obstacles is all the work required to plan for and cook healthy meals.
Intermittent fasting can make things easier, as you don’t need to plan, cook or clean up
after as many meals as before.
For this reason, intermittent fasting is very popular among the life-hacking crowd, as it
improves your health while simplifying your life at the same time.
One of the major benefits of intermittent fasting is that it makes healthy eating simpler.
There are fewer meals you need to prepare, cook and clean up after.
Who Should Be Careful Or Avoid It?
Intermittent fasting is certainly not for everyone.
If you’re underweight or have a history of eating disorders, you should not fast without
consulting with a health professional first.
In these cases, it can be downright harmful.
Safety and Side Effects
Hunger is the main side effect of intermittent fasting.
You may also feel weak and your brain may not perform as well as you’re used to.
This may only be temporary, as it can take some time for your body to adapt to the new
If you have a medical condition, you should consult with your doctor before trying
This is particularly important if you:
Have problems with blood sugar regulation.
Have low blood pressure.
Have a history of eating disorders.
Are a woman who is trying to conceive.
Are a woman with a history of amenorrhea.
Are pregnant or breastfeeding.
All that being said, intermittent fasting has an outstanding safety profile. There is
nothing dangerous about not eating for a while if you’re healthy and well-nourished
The most common side effect of intermittent fasting is hunger. People with certain
medical conditions should not fast without consulting with a doctor first.
Frequently Asked Questions
Here are answers to the most common questions about intermittent fasting.
1. Can I Drink Liquids During the Fast?
Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to
your coffee. Small amounts of milk or cream may be okay.
Coffee can be particularly beneficial during a fast, as it can blunt hunger.
2. Isn’t It Unhealthy to Skip Breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles.
If you make sure to eat healthy food for the rest of the day then the practice is perfectly
3. Can I Take Supplements While Fasting?
Yes. However, keep in mind that some supplements like fat-soluble vitamins may work
better when taken with meals.
4. Can I Work out While Fasted?
Yes, fasted workouts are fine. Some people recommend taking branched-chain amino
acids (BCAAs) before a fasted workout.
You can find many BCAA products on Amazon.
5. Will Fasting Cause Muscle Loss?
All weight loss methods can cause muscle loss, which is why it’s important to lift weights
and keep your protein intake high. One study showed that intermittent fasting causes
less muscle loss than regular calorie restriction.
6. Will Fasting Slow Down My Metabolism?
No. Studies show that short-term fasts actually boost metabolism. However, longer fasts
of 3 or more days can suppress metabolism
7. Should Kids Fast?
Allowing your child to fast is probably a bad idea.
Getting Started with Intermittent Fasting
Chances are that you’ve already done many intermittent fasts in your life.
If you’ve ever eaten dinner, then slept late and not eaten until lunch the next day, then
you’ve probably already fasted for 16+ hours.
Some people instinctively eat this way. They simply don’t feel hungry in the morning.
Many people consider the 16/8 method the simplest and most sustainable way of
intermittent fasting — you might want to try this practice first. If you find it easy and feel
good during the fast, then maybe try moving on to more advanced fasts like 24-hour
fasts 1–2 times per week (Eat-Stop-Eat) or only eating 500–600 calories 1–2 days per
week (5:2 diet).
Another approach is to simply fast whenever it’s convenient — simply skip meals from
time to time when you’re not hungry or don’t have time to cook.
There is no need to follow a structured intermittent fasting plan to derive at least some
of the benefits.
Experiment with the different approaches and find something that you enjoy and fits
your schedule. It’s recommended to start with the 16/8 method, then perhaps later move
on to longer fasts. It’s important to experiment and find a method that works for you.
Try High-Intensity Training (HIIT)
While most people know that physical activity is healthy, it’s estimated that about 30%
of people worldwide don’t get enough. Unless you have a physically demanding job, a
dedicated fitness routine is likely your best bet for getting active.
Unfortunately, many people feel that they don’t have enough time to exercise. If this
sounds like you, maybe it’s time to try high-intensity interval training (HIIT).
HIIT is a broad term for workouts that involve short periods of intense exercise
alternated with recovery periods.
One of the biggest advantages of HIIT is that you can get maximal health benefits in
minimal time. Here I’ll explain what HIIT is, how you can use it to lose weight and
examine 7 of its top health benefits.
What Is High-Intensity Interval Training (HIIT)?
HIIT involves short bursts of intense exercise alternated with low-intensity recovery
periods. Interestingly, it is perhaps the most time-efficient way to exercise. Typically, a
HIIT workout will range from 10 to 30 minutes in duration.
Despite how short the workout is, it can produce health benefits similar to twice as much
moderate-intensity exercise. The actual activity being performed varies but can include
sprinting, biking, jump rope or other body weight exercises.
For example, a HIIT workout using a stationary exercise bike could consist of 30
seconds of cycling as fast as possible against high resistance, followed by several
minutes of slow, easy cycling with low resistance.
This would be considered one “round” or “repetition” of HIIT, and you would typically
complete 4 to 6 repetitions in one workout.
The specific amount of time you exercise and recover will vary based on the activity you
choose and how intensely you are exercising.
Regardless of how it is implemented, high-intensity intervals should involve short
periods of vigorous exercise that make your heart rate speed up.
I love HIIT training because this is what I personally use to lose a few pounds myself
and try to keep myself in shape.
Not only does HIIT provide the benefits of longer-duration exercise in a much shorter
amount of time — it may also provide some unique health benefits.
Why High-Intensity Interval Training (HIIT)?
1.HIIT Can Burn a Lot of Calories in a Short Amount of Time.
One study compared the calories burned during 30 minutes each of HIIT, weight
training, running and biking. The researchers found that HIIT burned 25–30% more
calories than the other forms of exercise.
In this study, a HIIT repetition consisted of 20 seconds of maximal effort, followed by 40
seconds of rest. This means that the participants were actually only exercising for 1/3 of
the time that the running and biking groups were.
Although each workout session was 30 minutes long in this study, it is common for HIIT
workouts to be much shorter than traditional exercise sessions.
This is because HIIT allows you to burn about the same number of calories, but spend
less time exercising.
HIIT may help you burn more calories than traditional exercise, or burn the same
number of calories in a shorter amount of time.
2.Your Metabolic Rate Is Higher for Hours After Exercise
One of the ways HIIT helps you burn calories actually comes after you are done
exercising. Several studies have demonstrated HIIT’s impressive ability to increase your
metabolic rate for hours after exercise.
Some researchers have even found that HIIT increases your metabolism after exercise
more so than jogging and weight training.
In the same study, HIIT was also found to shift the body’s metabolism toward using fat
for energy rather than carbs.
Another study showed that just two minutes of HIIT in the form of sprints increased
metabolism over 24 hours as much as 30 minutes of running.
Due to the intensity of the workout, HIIT can elevate your metabolism for hours after
exercise. This results in additional calories being burned even after you have finished
3. It Can Help You Lose Fat
Studies have shown that HIIT can help you lose fat.
One review looked at 13 experiments and 424 overweight and obese adults.
Interestingly, it found that both HIIT and traditional moderate-intensity exercise can
reduce body fat and waist circumference.
Additionally, one study found that people performing HIIT three times per week for 20
minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks — without any
Perhaps more important was the 17% reduction in visceral fat, or the disease-promoting
fat surrounding your internal organs. Several other studies also indicate that body fat
can be reduced with HIIT, despite the relatively low time commitment.
However, like other forms of exercise, HIIT may be most effective for fat loss in those
who are overweight or obese.
High-intensity intervals can produce similar fat loss to traditional endurance exercise,
even with a much smaller time commitment. They can also reduce unhealthy visceral
4. You Might Gain Muscle Using HIIT
In addition to helping with fat loss, HIIT could help increase muscle mass in certain
However, the gain in muscle mass is primarily in the muscles being used the most,
often the trunk and legs. Additionally, it’s important to note that increases in muscle
mass are more likely to occur in individuals who were less active to begin with.
Some research in active individuals has failed to show higher muscle mass after HIIT
programs. Weight training continues to be the “gold standard” form of exercise to
increase muscle mass, but high-intensity intervals could support a small amount of
If you are not very active, you may gain some muscle by starting HIIT but not as much
as if you performed weight training.
5. HIIT Can Improve Oxygen Consumption
Oxygen consumption refers to your muscles’ ability to use oxygen, and endurance
training is typically used to improve your oxygen consumption. Traditionally, this
consists of long sessions of continuous running or cycling at a steady rate.
However, it appears that HIIT can produce the same benefits in a shorter amount of
time. One study found that five weeks of HIIT workouts performed four days per week
for 20 minutes each session improved oxygen consumption by 9%.
This was almost identical to the improvement in oxygen consumption in the other group
in the study, who cycled continuously for 40 minutes per day, four days per week.
Another study found that eight weeks of exercising on the stationary bike using
traditional exercise or HIIT increased oxygen consumption by about 25%.
Once again, the total time exercising was much different between groups: 120 minutes
per week for the traditional exercise versus only 60 minutes per week of HIIT. Additional
studies also demonstrate that HIIT can improve oxygen consumption.
High-intensity interval training can improve oxygen consumption as much as traditional
endurance training, even if you only exercise about half as long.
6. It Can Reduce Heart Rate and Blood Pressure
HIIT may have important health benefits, as well. A large amount of research indicates
that it can reduce heart rate and blood pressure in overweight and obese individuals,
who often have high blood pressure.
One study found that eight weeks of HIIT on a stationary bike decreased blood pressure
as much as traditional continuous endurance training in adults with high blood pressure.
In this study, the endurance training group exercised four days per week for 30 minutes
per day, but the HIIT group only exercised three times per week for 20 minutes per day.
Some researchers have found that HIIT may even reduce blood pressure more than the
frequently recommended moderate-intensity exercise.
However, it appears that high-intensity exercise does not typically change blood
pressure in normal-weight individuals with normal blood pressure.
HIIT can reduce blood pressure and heart rate, primarily in overweight or obese
individuals with high blood pressure.
7. Blood Sugar Can Be Reduced by HIIT
Blood sugar can be reduced by HIIT programs lasting less than 12 weeks. A summary
of 50 different studies found that not only does HIIT reduce blood sugar, but it also
improves insulin resistance more than traditional continuous exercise. Based on this
information, it is possible that high-intensity exercise is particularly beneficial for those at
risk for type 2 diabetes.
In fact, some experiments specifically in individuals with type 2 diabetes have
demonstrated the effectiveness of HIIT for improving blood sugar. However, research in
healthy individuals indicates that HIIT may be able to improve insulin resistance even
more than traditional continuous exercise.
High-intensity interval training may be especially beneficial for those needing to reduce
blood sugar and insulin resistance. These improvements have been seen in both
healthy and diabetic individuals.
How to Get Started With HIIT
There are many ways to add high-intensity intervals to your exercise routine, so it isn’t
hard to get started.
To begin, you just need to choose your activity (running, biking, jumping, etc.).
Then, you can experiment with different durations of exercise and recovery, or how long
you are performing intense exercise and how long you are recovering.
Here are a few simple examples of HIIT workouts:
Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal
at a slow, easy pace for two to four minutes. Repeat this pattern for 15 to 30 minutes.
After jogging to warm up, sprint as fast as you can for 15 seconds. Then, walk or jog at
a slow pace for one to two minutes. Repeat this pattern for 10 to 20 minutes.
Perform squat jumps as quickly as possible for 30 to 90 seconds. Then, stand or walk
for 30 to 90 seconds. Repeat this pattern for 10 to 20 minutes. While these examples
can get you started, you should modify your own routine based on your own
There are many ways to implement HIIT into your exercise routine. Experiment to find
which routine is best for you.
Check out these great HIIT workouts at home no equipment needed on YouTube:
HIIT Workout at home 1 – 20 Min
HIIT Workout at home 2 – 30 Min
High-intensity interval training is a very efficient way to exercise, and may help you burn
more calories than you would with other forms of exercise. Some of the calories burned
from high-intensity intervals come from a higher metabolism, which lasts for hours after
Overall, HIIT produces many of the same health benefits as other forms of exercise in a
shorter amount of time.
These benefits include lower body fat, heart rate and blood pressure. HIIT may also
help lower blood sugar and improve insulin sensitivity.
So, if you are short on time and want to get active, consider trying high-intensity interval
At the most basic level, weight loss failure occurs when calorie intake is equal to or
higher than calorie expenditure.
Try strategies ranging from mindful eating to keeping a food diary, from eating more
protein to doing strength exercises.
In the end, changing your weight and your lifestyle require dedication, self-discipline,
perseverance and resilience.
Weight loss is not always easy and numerous factors can bring it to a standstill.
That’s why you need to keep pushing yourself and most importantly stay motivated!
If you feel like quitting remember why you got started in the first place!
If you need some motivation, check out these great motivational videos on YouTube:
DON’T QUIT MOTIVATIONAL VIDEO
IF YOU”RE FEELING LAZY WATCH THIS ONE
YOU JUST CAN’T MOTIVATE YOURSELF
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