Losing Weight Without Counting Calories | Intermittent Fasting

Losing Weight Without Counting Calories | Intermittent Fasting



– If you wanna lose weight,
but you don’t wanna drive yourself crazy
looking up foods and counting calories,
then you really have to
try intermittent fasting.
When people follow an
intermittent fasting program,
they automatically eat less
food and take in less calories
and you don’t have to count the calories.
By the end of this video,
I’m gonna map out three
incredibly effective
intermittent fasting
programs that you can follow.
Now, if you’re like me and
you hate counting calories,
but you wanna lose some weight,
intermittent fasting
really is a way to go.
What is intermittent fasting?
All it means is that you’re
limiting your calories
to a restricted eating window.
For example, the first
strategy I wanna talk about
in this video is called 16:8.
What that means is that
you fast for 16 hours
and then you take in all your calories
within an eight hour eating window.
When I follow a 16:8 protocol,
I personally like to skip breakfast,
so I have my first meal, say,
around 12 in the afternoon
and then I have my last meal
by before eight in the evening.
But you can do it the opposite way.
Some people love eating breakfast.
You can eat breakfast in the morning
and then, say, have a late lunch
and then fast 16 hours,
say, in the evening.
It works just as well both ways.
And one of the reasons
why intermittent fasting works so well
is that people automatically
eat a lot less food
when they restrict their eating windows.
That’s why you don’t
have to count calories
when you follow an
intermittent fasting protocol.
You’re automatically gonna
eat less and lose weight.
Plus, there’s so many
other health benefits
to being in a fasted state,
like insulin sensitivity,
autophagy, hormonal
changes within the body.
Now, some other protocols within the 16:8
is that don’t think you have to dry fast
during this 16 hour fasting period.
You definitely can take in
anything that has no calories.
For example, you can have
black coffee in the morning.
You just can’t put sugar and milk in it.
You can have green tea,
you have herbal teas,
you can drink mineral water.
I recommend people drink
at least half their weight
in ounces of water every single day
and I personally like mineral water
’cause it has some electrolytes in it,
it has a little bit of sodium,
and is somewhat pretty
much high in magnesium.
16:8’s a great protocol
for intermittent fasting
and just keep in mind, though,
it should be done intermittently.
That’s the definition
of intermittent fasting.
Don’t do it every single day.
Do it once, twice, three times per week
because it’s good to cycle your calories.
There’s something called
the metabolic effect
of your metabolism slowing down
when you restrict calories
for too long and lose weight.
By having some intermittent fasting days
when you’re reducing your
calories without counting calories
and then eating normally the next day,
it keeps the metabolism up
and it also helps you lose weight.
Now, the second intermittent
fasting strategy
is called a 24 hour fast.
There was a real popular book years ago,
this is when I started
intermittent fasting,
say, over 12 years ago, it
was called Eat Stop Eating.
It’s a really simple program.
What’s so great about
a 24 hour fast is that
you can just do it once a week
and it’s incredibly effective.
It’s a little bit more
aggressive than a 16:8 protocol,
but it works so well.
Just think, when you don’t eat
one day a week for 24 hours,
you can still drink your
coffee, have your herbal teas,
your mineral water,
anything with no calories,
just think about the amount of calories
you just eliminated in that day.
Say you typically eat
3,000 calories in a day.
You just eliminated 3,000 calories.
There’s 3500 calories to a pound,
you pretty much lost a pound already
just for not eating one day.
And this Eat Stop Eating program,
a lot of people like
to do it twice a week.
Just think, if you can fast
for 24 hours twice a week
and then eat normally
through the other five days
of the week, just think,
you just eliminated,
say, five, six, 7,000
calories from your diet.
You can theoretically lose two
pounds per week consistently
by just fasting for 24 hours twice a week
without counting calories.
Now, the third strategy is called
the one meal a day diet, OMAD, O-M-A-D.
And this strategy is a little
similar to a 24 hour fast,
but it’s a little bit
easier to do, in my opinion.
What you pretty much do is
that you fast for 22 hours
and then you take in all your calories
just in a two hour eating window.
You have one really big meal for the day.
Incredibly effective
for reducing calories.
Just think, how much food can you eat
if you’re only giving yourself
a two hour eating window?
Amazing for cutting calories, once again,
without counting calories.
See, I personally use
this strategy on Sundays.
Actually, my brother comes over,
my parents come over every Sunday,
we have a nice, big feasting meal,
like a two or three
hour, say, eating window.
I really love it.
And also, what I do every single Sunday,
I always take a two hour
fasted walk in the morning.
I have a big cup of black coffee,
I drink a bottle of Pelegrino,
I take a nice two hour fasted walk,
I’m actually recording this
video right after my fasted walk
and then once my parents
and my brother comes over,
I’m gonna break my fast
with a nice two hour feast.
Incredible way to lose weight.
Now, I’ve been intermittent
fasting for over 10 years,
10, 12 years now, me and my wife both,
and I’ve tried so many different protocols
and I actually use all three
of these protocols
interchangeably all the time.
For example, say, Monday
tomorrow, I may wake up
and do 16:8, say, for the
whole day, but then Tuesday,
I might just eat my
normal three meals a day.
Say, Wednesday, maybe
I’ll do another OMAD day,
taking all my calories,
saving it just into
two hour eating window.
Thursday, I may go back
to just eating three
meals a day normal again.
Friday, I might do a 24 hour fast.
Saturday, back to 16:8.
Sunday, OMAD.
You can interchange all these strategies.
They work so well.
It’s an amazing way to
actually keep your weight
at an optimal level without
having to count calories
and drive yourself crazy.
And another thing I like to do is
I personally like to take diet breaks
from fasting every few weeks anyway
due to that metabolic effect.
It’s not good to restrict calories
for a long, extended period of time.
You can do it for a few weeks.
Obviously, it’s a great way to lose weight
to begin a calorie deficit, but over time,
it’s not good to restrict
too long, in my opinion.
Every four, five, six weeks,
I like to take a week off
where I just eat normally
for an entire week.
I feel like I’m boosting my metabolism,
increasing my calories,
then I hit the gym hard
and try to muscle up for that week.
And I’m also gonna link up a whole bunch
of other videos I did
on intermittent fasting,
on OMAD, or one meal a day eating.
Check out the videos.
You’re really gonna find them helpful.


Losing Weight Without Counting Calories | Intermittent Fasting


All credits go to Mike Cola