Intermittent fasting is now one of the most popular lifestyles worldwide. Studies say that the cycle of fasting and eating helps in weight loss, enhances metabolism, and protects against many diseases. (1, 2)
Let’s see the top 7 rules of intermittent fasting to get started.
7. Drink Water
Once you wake up, drink 8 ounces of water. It’s essential to stay hydrated all the time during your fasting time to diminish the false sensation of hunger. Sip water all day and if you exercise and lose water, drink even more than usual. (3, 4, 5)
6. Eliminate Triggers
Avoid anything that may trigger your hunger. Try to figure out what triggers you to eat more and choose unhealthy foods will help you a lot not only to maintain fasting but also to persevere your health. (6, 7)
5. Reduce Your Stress Levels
Try to manage your stress levels to avoid reaching for comfort foods such as pizza and ice cream. Most people eat more and gain weight when they’re under stress. Managing your stress will help you to keep your hunger under control. (8, 9, 10)
4. Sleep Well
Sleep enhances mood, energy, concentration, and will power, which are very important when you start your intermittent fasting. Sleep deprivation is associated with increasing ghrelin, the hunger hormone, and decreasing leptin the satisfaction hormone. Sleep well to be able to stick to your intermittent fasting plan. (11, 12, 13, 14)
3. Prepare Your Meals
To keep yourself on track, try to prepare your meals to prevent yourself from looking for unhealthy foods when you’re hungry. Studies show that people who prepare their meals succeed in reaching their fitness goals more than those who don’t. (15, 16, 17)
2. Stay Busy
Sometimes, people eat because they are bored, not hungry. The best way to avoid snacking is to keep yourself as busy as possible. Find more things to do and immerse yourself into work completely. Don’t get bored. (18, 19, 20)
1. Make Your Meals
Make your meals on the same day you are going shopping to avoid putting many grocery items away. Jump into the making process. After finishing, separate the meals and label them. Now, you have your meals ready. (21, 22, 23, 24)
