Have you tried many diets and couldn't reach your goal or stick with them? We'll show you intermittent fasting, how to keep it up, lose 30 kilos, and turn your life into a healthy, sporty one. You won't gain your old weight back. It's kind of a reliable system.

Intermittent fasting is a flexible system

Intermittent fasting helps you change your unhealthy habits into healthy ones gradually. You control eating times, then swap some meals and snacks for healthy options. It encourages drinking lots of water during fasting and more healthy drinks. Also, your energy will rise step by step. You'll find yourself very focused and active during fasting. Just start slowly with 16 hours fasting and 8 hours eating.

Diet plan

This diet plan you should get used to gradually. Start by choosing one meal and changing it to a healthy alternative. When you're used to that, change the next one, and so on.

Breakfast: Drink plain coffee without flavors like chocolate or vanilla, with a slice of brown bread and a spoon of peanut butter

Food: There are no strict food options but a fixed rule for the meal plate is that half the plate should be vegetables, fresh, salad or cooked, and the other half protein.

Snacks: Fruit or yogurt or a cup of milk or a small piece of dark chocolate, some vegetables, and a few nuts or cottage cheese.

Some notes and instructions you should follow:

1- Cut sugar.

2- Cut white flour products and white rice.

3- Use whole grain flour.

4- Eat vegetables in most meals.

5- Stop eating at least 3 hours before sleep.

6- Avoid drinking soda and processed juices.
 

Exercise

You should keep exercising at least 4 days a week. At first, you can walk for an hour a day to improve your health. Then try cardio and weight training to tone your body and boost metabolism. Weight exercises help tone your body, shrink your waist, and tighten your thighs.

At first, your workouts won’t be long, max 15 minutes. After a while, you can increase workout time and weights you train with. You can try other sports to find what you like, like swimming, dancing, or CrossFit, which is a new sport gaining popularity lately.

New habits

There are some new habits you need to pick up, which are:

1- Planning your system: You should plan your meals at the start of the week. Do your grocery shopping then. Preparing your meals helps you avoid unhealthy eating and random snacking. It also helps you know your daily needs and track the nutritional values of your meals.

2- Make a personal routine for yourself: Changing habits is hard. You need a fixed routine in your life. Be consistent with workout times or meal times and keep your fasting and eating schedule steady. Set aside time for your health.

3- Step out of your comfort zone: To build a healthy lifestyle, you need to leave your comfort zone. Try new healthy habits and systems to find what fits you. Also try new, less common exercises. Don't just eat whatever is given to you. Eat only what suits your health and goals.

Intermittent fasting helps reduce insulin hormone release and treats insulin resistance. Insulin resistance causes you to not feel full. So when you get used to intermittent fasting and it becomes part of your life, you'll feel less constant hunger. A good thing about intermittent fasting is it fits many diets like keto, low-carb diets, and calorie counting plans. You can try it and change your life and lose all your extra weight by joining Fitness Garage trainers, not for free.