⏰ The Science Behind Intermittent Fasting: How It Works

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

The Science Behind Intermittent Fasting: How It Works

Intermittent fasting (IF) is popular not just as a weight loss strategy but as a potential tool for overall health improvement. But what's the science behind this eating pattern? Let's break it down.

What Is Intermittent Fasting? IF isn't about what you eat, but when you eat. It involves cycling between periods of eating and fasting. Common methods include the 16/8 method (16 hours fasting, 8 hours eating) and the 5:2 diet (eating normally for 5 days, drastically reducing calories for 2 non-consecutive days).

The Biological Mechanisms:

1. Insulin Sensitivity: During fasting periods, insulin levels drop. This increased insulin sensitivity can improve your body's ability to manage blood sugar levels and potentially reduce the risk of type 2 diabetes.

2. Human Growth Hormone (HGH): Fasting can increase HGH levels, which plays a role in fat burning, muscle gain, and metabolism.

3. Cellular Repair: Fasting triggers a process called autophagy, where cells remove damaged proteins and organelles, potentially reducing the risk of several diseases.

4. Metabolic Switch: Your body switches from using glucose as its primary energy source to using stored fat, a state called ketosis. This is typical of longer fasts.

While IF can lead to weight loss, it's primarily because it often results in reduced calorie intake. However, the metabolic changes during fasting periods may enhance fat burning.

While many people can safely practice IF, it's not suitable for everyone, pregnant women, those with a history of eating disorders, and individuals with certain health conditions should consult a healthcare provider before trying IF.

Remember, the best diet is one you can stick to long-term. IF is a tool that works for many, but it's not a one-size-fits-all solution.

Can You Be In a Caloric Deficit but Still Not Lose Weight?

We recently received a great question: “Can you be in a caloric deficit but still not lose weight?”

The short answer is yes, it can happen, and it’s more common than you might think. Let’s explore some of the most common reasons why you might not be losing weight despite being in a caloric deficit.

1. Regular Fluctuations: Your body weight naturally fluctuates from day to day due to various factors like hydration levels, glycogen stores, and even the timing of your meals. These fluctuations can mask fat loss, making it seem like you’re not losing weight even though you are. It’s important to look at the overall trend over weeks and other measures of progress.

2. You Have Been Undereating: While it might seem counterintuitive, eating too little can actually hinder weight loss. When you consistently eat far below your calorie needs, your body may respond by slowing down your metabolism to conserve energy, making it harder to lose weight. This is your body’s natural defense mechanism against starvation. To counter this, avoid extreme deficits.

3. Stress and Sleep: High levels of stress and poor sleep quality can significantly impact your ability to lose weight. Stress increases cortisol levels, a hormone that can lead to fat retention, particularly around the midsection.

4. Metabolic Adaptation: Metabolic adaptation, also known as “starvation mode,” occurs when your body adapts to a prolonged caloric deficit by slowing down its metabolism. This is a survival mechanism that makes your body more efficient at using the calories you consume, which can stall weight loss. To combat this, you might need to incorporate strategies like refeed days or reverse dieting to help reset your metabolism and continue making progress.

The Importance of Proper Breathing During Exercise

Breathing is something we do automatically, but when it comes to exercise, how you breathe can make a significant difference in your performance and results. Here's why proper breathing matters and how to do it right:

Why It's Important:

1. Oxygen Delivery: Proper breathing ensures your muscles receive adequate oxygen, which is crucial for energy production and endurance.

2. Core Stability: Controlled breathing helps engage your core muscles, providing better stability and support during exercises.

3. Power Output: Coordinated breathing can enhance your power, especially in explosive movements like lifting or sprinting.

4. Stress Reduction: Focused breathing helps manage exercise-induced stress, keeping you calmer and more focused.

5. Recovery: Efficient breathing aids in faster recovery between sets and after your workout.

How to Breathe Properly:

• For most exercises, inhale during the easier part (usually the lowering phase) and exhale during the more challenging part (usually the lifting phase).

• Breathe from your diaphragm (belly breathing) rather than your chest for more efficient oxygen intake.

• Avoid holding your breath, which can lead to increased blood pressure and decreased stability.

__

Publisher: Ryan Engel

Editor: Michael Pender

📧 Need to reach Modern Fitness News?

Get in touch by responding to this email or sending a message directly to our chief editor at [email protected]. We are always on the hunt for good stories!