how to fast to lose weight

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FASTING IS an efficient way to lose weight quickly. But it helps to know what you're doing. Below are seven sensible and safe suggestions for how to fast to lose weight:

1. Try juice fasting before you try water-only fasting. Juice fasting is easier. Water-only fasting is more uncomfortable. Begin gently and get used to it. If you don't know how to fast to lose weight — if you've never done it before — beginning gradually is especially important. Read more about the differences here: Juice fasting. Water fasting.

2. Begin by fasting for only one day. You probably have some concerns about how to fast to lose weight and how to do it safely, and those fears can make your fast more unpleasant than it needs to be. So give yourself a chance to discover how safe and relatively easy fasting can be by fasting for only one day to begin with.

The easiest way to fast for one day is to eat breakfast, and then don't eat anything else until breakfast the next day. A little more challenging is to eat dinner like normal, and then don't eat the next day at all, going to bed without eating, and then resume eating the following day with breakfast.

Try the easiest first; then the more challenging version of a one-day fast. Then try fasting for two days. Do it a few times before trying three days.

3. Fast on your days off. You may occasionally feel sluggish, week, or foggy-minded while fasting, so don't put extra pressure on yourself by fasting while working when you have to be energetic or mentally sharp. Make your fast a spa day. A day of relaxation. In the short run it might seem to be a good idea to burn as much energy as possible while you're fasting, but in the long run, it will probably discourage you from ever trying it again. If you burn too much energy too quickly, you will feel terrible. That's not how to fast to lose weight. Be sensible. Be safe. Take it easy.

4. Drink plenty of water. There's nothing magical about water. It won't flush fat out of your body. But one of the fundamentals of fasting is drinking plenty of water, because under normal circumstances, your body retains water. When you fast, your body releases that water, and you will get thirsty. You should drink more water while fasting than you usually do because most foods are partly or mostly water, so you routinely take in more water than you think.

5. Eat healthy food before you start. While fasting, you will not get any nutrition (on a water-only fast) or very little nutrition (on a juice fast), so if you are already deficient in some nutrient, you will become even more deficient during the fast. This is not how to fast to lose weight. Eat nutritional food before you start fasting.

6. Eat healthy afterwards. Fasting is a great tool to help you improve your diet. Everything tastes great after a fast, so you can start a new way of eating fairly easily and painlessly. At that time, eating healthier won't feel like a deprivation. Even a piece of fruit feels like a luxurious indulgence after a fast. If you want to know how to fast to lose weight and keep it off, this is a key factor: Use your after-fast hunger to your long-term advantage.

A fast won't do you much good if you eat unhealthily after the fast. Try to improve your diet, if only a little, after every fast.

7. Get up slowly. You will have a tendency to feel lightheaded when you stand up after sitting while fasting. Your blood pressure is lower than normal because you're not retaining water. You can actually pass out, so be careful.

Get up slowly. If you feel you're going to pass out, sit back down. If you still feel like you're going to pass out, lie down on the ground and raise your feet up about six inches. This will keep the blood from leaving your head. When you get up, get up slowly.

Fasting is a great way to lose weight and improve your health (read more about that here). Follow the seven guidelines above to do it safely and intelligently.

Make or read comments on fasting here. Share your experiences with fasting, ask questions about it, and read about others' experiences.

Read a personal account of my longest fast yet: Fasting, Metabolism, and Happiness.

I've read a lot of books on fasting. I didn't think many of them were very good. But I found two I really liked, and I recommend them if you're interested in trying a fast:

Fasting: An Exceptional Human Experience
Principles of Fasting

Author: Adam Khan
author of the books, Self-Help Stuff That Works and Antivirus For Your Mind
and creator of the blog:
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