Intermittent fasting alongside calorie restriction can help in weight loss. But while it reduces risk of diabetes and rejuvenates cells, it can also cause bloating, diarrhea, caffeine dependency, reduced energy, hunger pangs, heartburn, brain fog, and headaches. It also reduces athletic performance and may have a negative effect on a woman's hormones. Avoid intermittent fasting during pregnancy.
Drink a glass of water before and after every meal. Eat fiber-rich foods. Use smaller plates and spoons. Sit properly, eat slowly and chew your food well. Avoid distractions like TV and music while eating. Cut down on sugar - it blocks the satiety signal. Get your calories from solid foods instead of beverages. When you order in, use a plate instead of eating directly from the bag.
Good fats are found in seafood, nuts, flax seed, monounsaturated fats like olive oil, saturated fats like coconut oil. They contain two vital fatty acids - Omega 3 and Omega 6, our body can’t make. Bad fats found in vegetable, sunflower, sesame seed oil - are too high on Omega 6. Poor fatty acid ratio can cause inflammation and damage immune system. Use in moderation.
Focus on strength training. Start slowly. Do each exercise until you can’t perform another rep. When you can do more than 15 reps, advance to harder exercise. Do different variations aimed at same muscle group to activate growth. Best exercises to build muscle and strength are pull ups, dive bomber push ups, dips, split squats. Eat carbs and protein rich meals.
Skipping breakfast does not cause muscle loss or regulate blood sugar levels or cause weight gain. Intermittent fasting is more effective than eating a calorie rich breakfast. Choose healthy options like eggs, avocado and sweet potato. Healthy breakfast eaters are leaner as breakfast keeps them active all day, helps burn more calories and improves concentration.
'Plank' helps build abdominal muscles and strengthens the core. The 'Bicycles' routine works the abs and oblique muscles. The 'Superman Hold' strengthens the lower back and the glutes. 'Glute Bridges' activates the glutes and lower back muscles. 'Flutter Kicks' targets the lower abs. 'Side Plank' targets the oblique muscles and strengthens the core.
