Dieting and exercising are the core things for reducing body weight. Dieting is all about reducing the number of calories you consume, added sugar, refined grains and highly processed food. Many adults are suffering from overweight and obesity and searching for weight loss methods in this lockdown. Many types of diets are followed by people like the keto diet, vegan diet, low carbs diet and many more.

A healthy diet doesn’t require lots of money or any kind of scheme that sounds like a gimmick. Intermittent fasting has recently become a great option to maintain diet without giving up on food. Fasting is voluntarily holding food for spiritual, health and other reasons. There are three types of intermittent fasting but the most convenient one is time-restricted feeding.

Diet to reduce body weight:

In this fasting, you only have to eat for a certain number of hours in a day. It’s a 16:8 diet which means out of 24 hours, 16 hours will be fasting hours cycled by 8 non-fasting hours such as 1-9 p.m. Another one is a 5:2 diet, in which you can only consume 500-600 calories for two days but can eat normally the other days.

In Intermittent fasting you are likely to eat fewer meals which will help you lose body weight and belly fat. It also helps in reducing insulin resistance which lowers the risk of type 2 diabetes. It’s best for your health to improve metabolism and even extend lifespan. While doing intermittent fasting you can eat foods that are rich in high fibers like nuts, fruits and vegetables, beans and legumes, meat and fish. Also, you need to drink tons of water and can also go for black coffee or green tea.

Being a Fitness Expert, I recommend Intermittent fasting to people of all ages and this time of lockdown is the best to try intermittent fasting when you are in your homes. It’s not that hard to do, rather it’s easy to follow. Eating in a 16:8 ratio is the best fasting regimen, you follow this for three months, you start getting results in your weight and reduce belly fat. 16:8 plan is a less intense diet than any other diet.

But if you want to shed those extra pounds fast then you need to include an exercise routine in your days like cardio exercises or aerobics. Also, you need to leave junk food, fried and processed food. The first five days can be very tricky because you are not in a habit of time-restricted feeding but after that all will be okay. Skipping breakfast is also a good option in intermittent fasting, you don’t need to start your day with brunch and then some short meals in even and then dinner.

Dr. Anuj Choudhary
An international bodybuilding judge
Founder – Animal Booster Nutrition

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