How to lose weight and reduce belly fat?🤔🤔...Intermittent fasting😱😱

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Three types of intermittent fasting to lose weight and reduce belly fat

If you consume food between 9 a.m. and 5 p.m., you can lose an average of 3 to 5 kg more than standard treatment, and especially, early fasting is effective in eliminating fluctuating belly fat♡♡

The key to intermittent fasting is to consume all your food within 8 hours a day and refrain from eating during the remaining hours (16 hours). It is also important to gradually reduce the eating window and gradually increase the fasting period. Intermittent fasting is also known as 'time-restricted eating.'

Research team at the University of Granada in Spain announced that intermittent fasting helps reduce weight and improve heart health in obese individuals, based on the results of a study involving 197 people. According to the study, participants who engaged in intermittent fasting along with standard treatment such as nutritional education experienced a weight loss of 3 to 4 kg more than those who received only standard treatment. In particular, those who ate only between 9 a.m. and 5 p.m. showed a greater reduction in subcutaneous abdominal fat.

The research team applied three specific methods of intermittent fasting that could be practically used and analyzed their effects on participants. They divided 197 participants into one group receiving standard treatment (49 people) and three groups practicing intermittent fasting (148 people), then conducted a 12-week clinical trial. The team implemented three intermittent fasting methods: early fasting, late fasting, and self-selected fasting. These participants all received standard treatment through a nutritional education program on the Mediterranean diet and healthy lifestyle habits. The participants were adults aged 30 to 60 living in Granada and Pamplona, with an equal gender distribution of 50% men and women.

The research team had these participants either consume food only from 9 a.m. to 5 p.m. (early fasting), or only from 2 p.m. to 10 p.m. (late fasting), or choose their preferred time to eat but preferably between 12 p.m. and 8 p.m. (self-selected fasting). Based on this, it seems possible to select an intermittent fasting schedule that suits an individual's lifestyle.

According to the research team, Spaniards generally have their first breakfast between 7 and 8 a.m. and dinner between 9 and 10 p.m. The eating window is from 12 to 2 p.m. In intermittent fasting, the eating window is shortened to 6 to 8 hours, and the fasting period is extended to 16 to 18 hours. This helps stabilize the body's biological rhythm. Irregular meal times or nighttime eating habits disrupt this rhythm and increase the risk of obesity, cardiovascular disease, and type 2 diabetes. Additionally, in Spain, the prevalence of obesity and overweight is 70% in men and 50% in women. This is related to metabolic disorders such as type 2 diabetes and significantly increases the risk of cardiovascular disease, hypertension, and certain types of cancer.

Meanwhile, 'calorie-restricted diets' also help with weight loss and improving cardiovascular health, but maintaining them in the long term is not easy. Dr. Manuel Dote-Montero, the lead author of the study, said, "Most people end up stopping treatment, and as a result, their weight increases again or even exceeds their original weight," and added, "This is why new nutritional strategies such as intermittent fasting have emerged."

This research study (Effects of early, late and self-selected time-restricted eating on visceral adipose tissue and cardiometabolic health in participants with overweight or obesity: a randomized controlled trial) was published in the international journal Nature Medicine and was featured by the American health science media MedicalXpress.