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Intermittent fasting diet guide

 How to roll in the hay??? The easiest thanks to follow the 16:8 diet is to settle on a 16-hour fasting window that has the time that an individual spends sleeping. Some experts advise finishing food consumption within the early evening, as metabolism slows down after this point . However, this is often not feasible for everybody . Some people might not be ready to consume their evening meal until 7 p.m. or later. Even so, it's best to avoid food for 2–3 hours before bed. People may choose one among the subsequent 8-hour eating windows: 9 a.m. to 5 p.m. 10 a.m. to 6 p.m. noon to eight p.m. Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is vital to stop blood glucose peaks and dips and to avoid excessive hunger. Some people may have to experiment to seek out the simplest eating window and mealtimes for his or her lifestyle. Recommended foods and tips While the 16:8 intermittent fasting plan doesn't specify which foods to eat an

Correct way to lose weight or to start a weight loss journey.

 These are the main three points to check about your body before starting your weight loss journey.

  • BMI ( body mass index )
  • BMI (basal metabolic rate )
  • TEE (total energy expenditure )       


BODY MASS INDEX:

                         It gives you total idea about where your body lies ( obse , overweight,normal and underweight)

Using your body weight and height ,one can find BMI by using this formula

           BMI = weight of body in(kg)/(height)2



By calculating using above formula and with this help of table you can find about your BMI .

BASAL METABOLIC RATE: 

                 It is the amount of calorie your body burns while resting or the exact amount of calories you need daily to survive . Activities like breathing, body functioning etc.

          So how to know it ? There are many formulas available to calculate it for both men and women . But the only thing you need to know is to whether to need to take calories more or less than BMR .

                   If you want to maintain weight then follow the same calories interpretated by BMR. If you want to gain weight then start to have more calories.if you want to `lose weight' then take less calories. But in a right way , how to do that? By tracking your calories in trusted fitness apps like healthify me and my fitness Pal. 

                  Once you start tracking your calories ,you will know, how much % of protein ,fibre , fats and carbs you take to lose weight healthily.

TOTAL ENERGY EXPENDITURE: 

                            It is the total energy you need daily to activities or for basic surval .it is most likely like BMR , your body metabolism , thermoregulation etc.

              Basically it is the amount of energy in and out of your body .

            CALORIES INTAKE > CALORIES EXPENDITURE .THEN YOU GAIN WEIGHT .

             CALORIES INTAKE< CALORIES EXPENDITURE. THEN YOU LOSE WEIGHT.

         Moreover in maintaining period you eat and burn accordingly .

         There is no exact estimate for this but through above two interpretations you can easily start your weight loss by knowing your body type.

                     



                    

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