In the summer, people complain about wearing a swimsuit after a quarantine year.
So here are two things I want you to keep in mind, you're not the only one who gains some weight so go easy on yourself get out there and enjoy this time, and it is never too late to meet your health goals, especially with the fat-burning secrets. New York Times number one best-selling author Dr. Ian Smith says that intermittent fasting is the diet you can start now and could yield results before the summer is over, you love mid-summer plans why is that I do people always think about losing weight during January and February.
But I believe during the summer months you need to lose weight also you want to look gait go great to keep it going the beauty of fast burn the new plan is that you will be able to do it over and over again and in nine weeks you choose the weeks that you like amendment and if those weeks work for you just keep doing those weeks. I think it's easier, to stay in shape in the summer and go outside and play with you don’t want to hibernate you don't need the extra fat to keep you warm that's Right life's easier, so what is the ideal fasting strategy? It’s time-restricted feeding, which means you take the 24-hour window of the day and break it up into a fasting window and an eating window. You're not going to starve by the way, but you eat all your meals and snacks during your fasting window, and then you fast or don't eat anything for the hours that you're fasting, but it can only be 50 calories or fewer a beverage is concerned now here's the deal the longer you fast the more you're going to drive your body into your fat stores which are a source of energy to survive so the longer you go with the fast the more fat you burn the more weight you lose the more you'll like that physique.
So let's start for example in the beginning, so you could start with a 12-hour fast. That’s easy so, you break the day up you say 12 hours of fasting to12 hours of feeding, and you're going to get some burnout the biggest burn But that's a way to start just to get used to the idea then you increase your fasting length goes from 12 to go to 14. Now when you go to 14 as you can see the flame gets bigger you're going to start burning off more fat because you're spending more time in that negative energy balance now the next step takes a little more effort I have no problem going 14 hours I struggle a little going 16 hours but as you point out a lot more burn yes so, in fact, mammoth the studies show us that the 16 hours is when you get the maximum benefit from intermittent fasting not to say you don't get things at 12 and 14 but maximal at 16, but then people get aggressive.
If you get married next week try this one is the big one all right, so this is 18 hours of fasting and six hours of feeding when you're ready all your meals and snacks in six hours which means it's not going to be a lot I mean your stomach just can't handle it all but these are for people who are going extreme I don't recommend it for people unless like you said they're doing something temporarily it's more of the 16 or 14 that's most beneficial I’m going to highlight something even if you have the same amount of calories here versus you get different results, so it's not just that you're eating less but the body also can metabolize it alters and your Intermittent fasting is towards being keloid yes I love that it's not about the calories because you can still consume the same number of calories, but it's when you consume them that makes a difference when you put yourself into that intermittent fasting state.
We’re now driving into those energy stores and our fat getting rid of it using it for energy and boom we feel better, and we look better next up you're going to follow the two-hour rule when eating your meals and this is about your first meal, and your last meal so here's a simple way to just start…
Let's say for example you could get confused about eating and fasting simply do this when you wake up in the morning do not eat anything for two hours, so you wake up at seven o'clock and do not start eating until nine o'clock that is when our eating window at 9 amours eating window begins all right now nighttime it's the opposite let's say you want to go to bed at 10 which is what I like to try to do go back to 8 pm that's where you're going to finish your dinner and then guess what the kitchen's closed for two hours you're not going to put things in your body you'll sleep better as well but now if you add these together we're in a 13-hour window we're just in that sweet spot it's easy to nudge ourselves in the right direction why is this critical.
What people have to understand is the longer we can put our bodies into that negative energy balance the subtitle of the book of fast burn is the power of negative energy balance you lose weight and burn fat when you are energy negative which means you don't have food calories on board versus energy positive as you know which means we're going to start gaining weight all right next up we're going to drink one cup of lemon water before each meal now I got to say I like this idea for one really important reason in Ayurveda medicine which is 5000 years of tradition they were talking about this and anything that's been around for 5000 years there's probably something there even if you don't understand it, well first a couple of things happen here number one I believe the one little strategy is drink a cup of water before you take your first bite as you know our stomach and fullness works on expansion so when we expand our stomach with water guess what there's less room to put food and more calories in the second thing about the lemon is that lemons are full of flavonoids as you know which are disease-fighters, also vitamin C antioxidants and there's also some animal research that shows lemon water could help with weight management, so you can drink it cold you can drink it warm but lemon water to start a meal is a great way and a great little boost up your metabolism.
We want multiple small meals every three hours why do we need to keep it small and why is this strategy, well it's interesting so when people have done the plan. They say they don't eat big meals anymore because people don't realize that after a while of eating smaller meals your body becomes adjusted to not wanting these huge bowls of food Why is that important as you know we want to keep our sugar levels as stable as possible which means our hormone insulin hormone will be stable also when people eat big meals at once their insulin hormone spikes, and then it comes down then it spikes?
We will allow you to prevent those spikes in your hormones you're going to sort of Nudge the biology of blubber in the right direction that's right then we want to alternate between heavily plant-based days and those that are not which means you can eat some meat dishes you desire. Why do you want to have that variability? Well first you know people are out there barbecuing, so this is the summer, but I want people to also realize just because you're eating healthier doesn't mean it can't be tasty. The meal replacement summer smoothie is specifically crafted to fill you up with fewer calories, it could even increase your fat-burning potential, so stick around.
No exercise will kill you, so you don't have to go to the gym for an hour it's about 30 minutes. Put some exercise you do right at home without gym equipment, but the idea is this if you want to boost your metabolism not only are you doing it with food, but the exercise of course helps you burn that fat much faster a little weight-bearing exercise builds those muscles a tiny bit.
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