Many people practice intermittent fasting in order 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) wanted to find out for sure. Better still, if the practice is effective, from what time is it really? We finally have the answer.
Weight loss: you must eat between 7 a.m. and 3 p.m.
According to this study, you should not eat anything after 3 p.m. 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 the sake of this study, 90 people aged 25 to 75 and in a situation of obesity were recruited. The study lasts fourteen weeks. The goal is simple: to know if a time-restricted diet ” (over a period of 7 a.m. to 3 p.m., therefore) can help you lose weight faster than “eating over a period of twelve hours or more“.
” Early time-restricted feeding was more effective for weight loss”, the researchers tell us. Indeed, this would have allowed participants to get rid of 6.3 kilos during the study. The other participants lost 4 kilos on their side. Be careful, however, because when we talk about the loss of “body fat”, the difference is much less.
This is not the first study of its kind that aims to find the best solutions for losing weight. Half of human beings are overweight. These studies are therefore of public utility.
Weight loss: how long should you exercise?
In addition to the fact that it is imperative to take care of your diet, playing sports is essential if you want to lose weight. But how long should it be done, each day, for the results to be visible quickly? Danish researchers wanted to get the answer in a similar study that pits two groups of people against each other over 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. Researchers at the University of Copenhagen therefore studied the behavior of around sixty slightly overweight men. Two groups were formed. The first had to 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 exercised for thirty minutes lost more weight. The results, which may at first glance be surprising, were published in the scientific journal Scandanavian Journal of Public Health. For more precision, know that the participants of the first group lost an average of 3.6 kilos. Those in the second group lost 2.7 kg.
Exercise at home
For people who don’t have the time to join a gym or club (or can’t afford it), know that with the simple weight of the body, rubber bands and a yoga mat, it is possible to obtain beautiful results.
Do not think that only the gym can help you get the body of your dreams. It is entirely possible to obtain results by training regularly and seriously at home. On Youtube, many videos show effective exercises that use body weight to work the muscles. Rubber bands are also strongly recommended, they allow you to perform a wide variety of exercises.
Finally, don’t forget to stretch. We tend to underestimate the importance of muscle flexibility. But it is essential to feel fitter. Know that the immune defenses are in the muscles. That’s why you feel fitter when you play sports. It’s now or never !
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