Playing cornhole doesn’t provide significant exercise benefits or aid in weight loss. Many individuals seeking to shed a few pounds often desire a quick weight loss plan, which may not be the most effective approach. Successful weight loss entails adopting healthy habits and implementing strategic methods. Sustainable weight loss is the ultimate objective and the following tips can assist you in initiating your journey in a safe and effective manner:
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Intermittent Fasting For Weight Loss
Let me start off by saying there is no magic pill or fast track to weight loss, unless of course you want to take the surgery approach, which isn’t an option for someone looking to drop 20-30 lbs. Studies show that those who lose weight fast through surgery or fad diets, are unlikely to keep it off long term. Fad diets are not sustainable and don’t teach healthy eating habits.
This is a proven method because it is what I am currently doing now and how I lost 33 pounds, going from 203lbs to 170lbs. I am still working and trying to lose another 5lbs to get to my goal weight. I didn’t lose the weight fast, in fact I am 10 months into my weight lose journey but, at the age of 55, I am in the best shape of my life and I am playing the best pickleball I can! 16/8 intermittent fasting requires a lifestyle change.
The 16:8 method of intermittent fasting for weight loss consists of an 8-hour eating period followed by a 16-hour fasting period. When accounting for sleep within the 16 hours, it becomes more manageable. Personally, I aim to finish dinner by 5:30pm and begin the 16-hour fast, allowing me to have my first meal at 9:30am. Alternatively, I can extend the fasting period and eat slightly later.
The 16:8 plan is believed by some to be effective in regulating the body’s internal clock, known as the circadian rhythm. This weight loss method involves refraining from eating during the nighttime and certain parts of the morning and evening, with the majority of daily calories consumed during the daytime. The plan does not impose any limitations on the type or quantity of food consumed within the 8-hour window, making it a relatively manageable approach.
This is not a fast way to lose weight but you could easily lose 1-3lbs per week depending on how much weight you need to lose, the foods you eat during your 8 hour window and how much you exercise. For me, the only exercising I do is walk 3-4 miles per day at my job. I am a retail rep in grocery stores so I am always moving. Plus I play pickleball for a couple hours on the weekend. I do that while I am fasting to help burn the fat.
Recommended Foods and Tips for the 16:8 Intermittent Fasting Plan
Although the 16:8 intermittent fasting method for weight loss doesn’t mandate specific foods to eat or avoid, focusing on nutritious choices can enhance its effectiveness. Limiting junk foods and emphasizing a balanced diet is key.
Foods to Prioritize
- Fruits and Vegetables
- Fresh, frozen, or canned options are excellent for fiber and essential nutrients.
- Whole Grains
- Include nutrient-dense grains like quinoa, brown rice, oats, and barley.
- Lean Proteins
- Opt for poultry, fish, beans, lentils, tofu, nuts, seeds, low-fat cottage cheese, and eggs.
- Healthy Fats
- Incorporate sources like fatty fish, olives, olive oil, avocados, coconuts, nuts, and seeds.
Why These Foods?
- Fiber-Rich Options: Fruits, vegetables, and whole grains provide fiber, which helps you feel full and satisfied.
- Healthy Fats and Proteins: These nutrients promote satiety, reducing hunger during fasting periods.
Increase Physical Activity
- Why It Works: Burning more calories through exercise creates a calorie deficit, essential for weight loss.
- How to Do It:
- Combine cardio (like running or pickleball) for calorie burning with strength training to build lean muscle.
- Engage in high-intensity interval training (HIIT), which burns calories quickly and increases post-workout calorie burn.
- Stay active throughout the day with activities like walking, stretching, or taking the stairs.
If you are looking for some good workout routines, here are a couple that I recommend!
Stay Hydrated
- Why It Works: Drinking water helps reduce hunger and improves metabolism. Dehydration can be mistaken for hunger, leading to overeating.
- How to Do It:
- Drink a glass of water before meals to naturally eat less.
- Replace sugary drinks with water, herbal tea, or black coffee.
- Aim for at least 8-10 glasses of water per day, more if you’re exercising intensely.
Practice Portion Control and Mindful Eating
- Why It Works: Eating smaller portions and paying attention to hunger cues helps prevent overeating and calorie overload.
- How to Do It:
- Use smaller plates and bowls to control portion sizes visually.
- Eat slowly and savor each bite, allowing your body time to signal fullness.
- Avoid distractions like TV or phones while eating to focus on your meal.
Optimize Your Sleep and Stress Management
- Why It Works: Poor sleep and high stress can disrupt hormones like cortisol, leading to weight gain and cravings for unhealthy foods.
- How to Do It:
- Aim for 7-9 hours of quality sleep per night.
- Establish a calming bedtime routine (e.g., reading or meditation).
- Practice stress-relief activities like yoga, deep breathing, or journaling.
Bonus Tip: Track Your Progress
Use an app to log your meals, exercise, and weight changes. This helps identify patterns, stay motivated, and adjust your approach as needed.
Electrolyte drinks can be beneficial during fasting periods, especially for those engaging in extended fasts or high-intensity activities.
Summary
The 16:8 intermittent fasting weight loss plan is a time-restricted eating method that involves consuming food within an 8-hour window and fasting for the remaining 16 hours each day.
Potential Benefits:
- May aid in weight and fat loss.
- Could help reduce the risk of certain diseases.
Key Recommendations:
- Focus on eating high-fiber, nutrient-dense whole foods.
- Stay hydrated throughout the day with water and calorie-free beverages.
Important Considerations:
This plan may not be suitable for everyone. Individuals with concerns or underlying health conditions should consult a doctor or dietitian before starting the 16:8 intermittent fasting plan.
