How to do IF to see effect quickly and not harmful to health

Want to lose weight but don’t have time to exercise every day and don’t want to rely on diet pills? Let’s try IF (Intermittent Fasting)! It’s a big hit, and it’s safe to lose weight and see results quickly. But before we start, it’s important to understand and study it well because if it’s done right, the results will be quick, and health won’t be ruined. Today, ACU PAY offers both recommendations and precautions. Let’s apply them to make sure the results are better than expected!

IF (Intermittent fasting) is a time-based fast. It is a dieting method by limits the time to eat and controls calories. It is a very popular way to lose weight now. There are many forms such as 12/12, 16/8, 18/6, or 24 hours. The most popular way to do it is 16/8 because it does not affect daily life too much which is to eat in 8 hours (e.g. 10 a.m. to 6 p.m.) and fast in 16 hours (6.00 p.m. to the next morning), but during fasting, you can drink water or non-sugar beverages. If you want to see the result faster, there are some good techniques ACU PAY would like to recommend!

1.Begin with 12/12

If you’re new to IF, it’s recommended that you start with the form 12/12, which divides 12 hours for a meal and 12 hours for a fast.

2. Put off the time of the first meal

To avoid being overly hungry, it is recommended to refrain from breakfast instead of dinner because skipping dinner may cause you to wake up and get too hungry, and you may accidentally eat a lot without knowing it.

3. Exercise

Don’t forget to exercise along with doing IF. It’s recommended to exercise before the first meal because the body pulls down fat to use it faster. If you don’t like exercising, you can move around a lot, such as walking around, cleaning your house, and setting up IF time to suit your daily life, so you don’t get stressed out.

4. Adjust the method as appropriate

Once your body gets used to it, you can adjust the forms as appropriate but don’t overdo it. It’s important to focus on foods that are full of nutrients.

5. Drink lots of water

Especially after waking up. Drinking water will help reduce hunger and choosing non-calorie drinks such as black coffee, herbal tea, and mint juice will help refresh and reduce appetite.

6. Do weight-training

After the last meal, weight training is recommended to prevent muscle loss and increase metabolism.

7. Get used to hunger

It’s to get used to being hungry because when you’re hungry, your body pulls out fat for energy. So, the chances of losing weight are higher.

8.Use application

It will tell you the time when the body pulls out fat for energy and helps tell you when to control your diet. Also, if someone is struggling, seeing the results of the IF will give them a little bit of encouragement.

9. Do not force yourself if your body is not ready

Doing IF may not be as easy as you think, especially if you choose a formula that is too difficult for the body to handle, because if the body is not ready to do so, it can be unhealthy.

Doing IF is sometimes not always successful because many factors, such as excessive dieting or overeating during IF or excessive dieting, can reduce the body’s energy consumption. It is best to eat five groups of food in the right amount, and sleep before 10 p.m. because sleeping too late may make it easy to get fat due to the body’s hormone system malfunctions. Checking blood vitamins and minerals and checking hormone levels will also make IF more effective. For those with health problems, consult a doctor before doing an IF for safety reasons.