{"id":6851,"date":"2025-07-13T07:58:07","date_gmt":"2025-07-13T05:58:07","guid":{"rendered":"https:\/\/www.clinica-picasso.eu\/?p=6851"},"modified":"2025-07-13T08:07:24","modified_gmt":"2025-07-13T06:07:24","slug":"losing-weight-with-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/www.clinica-picasso.eu\/en\/losing-weight-with-intermittent-fasting\/","title":{"rendered":"Losing Weight with Intermittent Fasting"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p>[vc_row content_placement=&#8221;top&#8221;][vc_column][vc_empty_space height=&#8221;15px&#8221;][vc_column_text]<\/p>\n<h2><strong>Losing Weight with Intermittent Fasting \u2013 Healthy, Effective &amp; Sustainable<\/strong><\/h2>\n<p>In this article, you\u2019ll learn how to lose weight effectively with intermittent fasting, boost your metabolism, and live a healthier life.<\/p>\n<p><strong>Fasting<\/strong> is trending \u2013 and for good reason. Whether it\u2019s intermittent fasting, therapeutic fasting, or short-term fasting: when done correctly, it can help with weight loss, regulate metabolism, and improve overall health. One of the most popular methods is 16:8 intermittent fasting, where you fast for 16 hours and eat during an 8-hour window. Studies show that this not only helps reduce weight but may also lower inflammation in the body.<\/p>\n<p>In a study, obese adults with an average BMI of 32 and a mean age of 49 were assigned to one of three groups:<\/p>\n<ul>\n<li>Early time-restricted eating (TRE) \u2013 8-hour eating window starting before 10:00 a.m.<\/li>\n<li>Late TRE \u2013 8-hour eating window starting after 1:00 p.m.<\/li>\n<li>Self-selected TRE \u2013 participants chose their own 8-hour eating window<\/li>\n<\/ul>\n<p>Preliminary results from a study presented at the European Congress on Obesity (ECO) 2025 in M\u00e1laga, Spain, show that restricting food intake to an 8-hour window over a period of 3 months improved weight loss in people with overweight or obesity.<\/p>\n<p>Regardless of how the eating window was scheduled, the weight loss could be maintained for at least one year. The group with early TRE (starting before 10:00 a.m.) achieved the highest weight loss.<\/p>\n<p><strong>Here are some important tips:<\/strong><\/p>\n<p><strong>Eat a healthy, balanced diet<\/strong>\u00a0\u2013 filling but not excessive. If you consume significantly more calories than you burn, you won\u2019t lose weight even with fasting.<\/p>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>Tip:<\/strong>\u00a0Focus on whole foods \u2013 vegetables, protein, healthy fats, and complex carbohydrates (whole grains, legumes like lentils, chickpeas, beans, brown rice, quinoa, millet, potatoes with skin, vegetables).<\/p>\n<p><strong>Stay hydrated during fasting<\/strong>\u00a0\u2013 dehydration can cause headaches, fatigue, or circulatory problems.<\/p>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>Tip:<\/strong>\u00a0Water, unsweetened tea, and black coffee are allowed \u2013 avoid juices or soft drinks.<\/p>\n<p><strong>Don\u2019t give up too early if you experience initial discomfort:<\/strong>\u00a0Headaches or mild weakness in the first days are normal \u2013 your body is adjusting.<\/p>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>Tip:<\/strong>\u00a0Stick with it, start slowly (e.g., with 14:10 instead of 16:8), and listen to your body. Ask your doctor if a GLP-1 agonist such as semaglutide (Ozempic\u00ae, Wegovy\u00ae) or liraglutide (Victoza\u00ae, Saxenda\u00ae) might support your journey \u2013 these medications reduce appetite and make fasting periods easier to manage.<\/p>\n<p><strong>Avoid sleep deprivation and stress:<\/strong>\u00a0Poor sleep or chronic stress increases cortisol, which inhibits fat burning and promotes cravings.<\/p>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>Tip:<\/strong>\u00a0Prioritize good sleep and stress reduction \u2013 physical activity helps!<\/p>\n<p><strong>Make sure your meals contain enough nutrients.<\/strong>\u00a0A one-sided diet can lead to deficiencies.<\/p>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Tip<\/strong><strong>:<\/strong>\u00a0Keep your plate colorful and varied \u2013 don\u2019t forget vitamins, minerals, and protein!<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221;][vc_column][vc_row_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3>Contact:<\/h3>\n<p>Phone.:\u00a0 <a href=\"tel:+34971221258\">(+34) 971 221 258<\/a><\/p>\n<p>Mail:\u00a0<a href=\"mailto:luai.chadid@clinica-picasso.eu\">luai.chadid@clinica-picasso.eu<\/a><\/p>\n<p><em>Dr. med. Luai Chadid<\/em><br \/>\n<strong>Cardiologist and internist<\/strong>[\/vc_column_text][vc_btn title=&#8221;To doctor&#8217;s profile&#8221; color=&#8221;warning&#8221; link=&#8221;url:https%3A%2F%2Fwww.clinica-picasso.eu%2Fen%2Fmallorca-cardiologist-doctor-luai-chadid-2%2F|title:Dr.%20med.%20Luai%20Chadid|target:_blank&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;6756&#8243; img_size=&#8221;medium&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>Fasting is trending \u2013 and for good reason. Whether it\u2019s intermittent fasting, therapeutic fasting, or short-term fasting: when done correctly, it can help with weight loss, regulate metabolism, and improve overall health. One of the most popular methods is 16:8 intermittent fasting<\/p>\n","protected":false},"author":8,"featured_media":6839,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42],"tags":[84,83,82],"class_list":["post-6851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en","tag-fasting","tag-intermittent-fasting","tag-losing-weight"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Losing Weight with Intermittent Fasting<\/title>\n<meta name=\"description\" content=\"Fasting is trending \u2013 and for good reason. Whether it\u2019s intermittent fasting, therapeutic fasting, or short-term fasting: when done correctly, it can help with weight loss, regulate metabolism, and improve overall health. 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