Many people practice intermittent fasting to lose weight. This practice consists of voluntarily depriving oneself of food for several hours at a time. But is it really effective? Researchers at the University of Alabama in Birmingham (United States) want to know for sure. Better yet, if the practice is effective, from when exactly? We finally have an answer.
Weight gain: you should eat between 7 am and 3 pm.
According to this study, you shouldn’t eat anything after 3pm for intermittent fasting to be really effective. That’s the conclusion of the study, which was published in the journal JAMA Internal Medicine on August 8, 2022. For this study, 90 people aged 25 to 75 and in a state of obesity were recruited. The study lasts fourteen weeks. The goal is simple: to know if a time limited food ” (in a period of 7 am to 3 pm, therefore) will help you lose weight faster than “food for twelve hours or more“.
” Early time restricted feeding is more effective for weight loss”, researchers tell us. In fact, it will allow the participants to get 6.3 kilos during the study. Some participants lost 4 kilograms on their side. Be careful, though, because when we talk about losing “body fat”, the difference is much smaller.
This is not the first study of its kind aimed at finding the best solution for weight loss. Half of the people are overweight. These studies are of public use.
Weight loss: how often should you exercise?
In addition to the fact that it is necessary to take care of your diet, playing sports is important if you want to lose weight. But how long should it be done, every day, so that the results can be seen quickly? Danish researchers wanted to get the answer in a similar study that pitted two groups of people against each other for several days.
The Danish study lasts 13 weeks. The goal is to know the ideal time that a sports session should last if the subjects want to lose weight. So researchers at the University of Copenhagen studied the behavior of sixty slightly overweight men. Two groups were formed. The first one should do thirty minutes of sport every day (running, cycling, etc.). Same program for the second group, but the session lasts twice as long: one hour.
After 13 weeks, the result is final. People who exercise for thirty minutes lose weight. The results, which at first glance are surprising, were published in the scientific journal Scandanavian Journal of Public Health. For more accuracy, know that the participants in the first group lost an average of 3.6 kilograms. Those in the second group lost 2.7 kg.
Exercise at home
For people who don’t have time to join a gym or club (or can’t afford it), Know that with simple body weight, rubber bands and a yoga mat, it is possible to get great results.
Don’t think that only the gym can help you get the body you’ve been dreaming of. It is entirely possible to get results by training regularly and seriously at home. On Youtube, many videos show effective exercises that use body weight to move the muscles. Rubber bands are also recommended, they allow you to do many different exercises.
Finally, don’t forget to stretch. We tend to underestimate the importance of muscle flexibility. But it’s important to feel better. Know that the immune defenses are in the muscles. That’s why you feel better when you play sports. It’s now or never!