Tip 1 Healthy eating
During your eating window, you need to avoid overeating and follow healthy eating habits. Here are some food recommendations.
Recommended: whole grains/cereals, multigrain bread/wraps, lean meats, seafood, egg, legumes, low-fat/fat-free dairy, unsweetened plant-based milk, and a variety of fruits and vegetables based on colors.
Limit: alcoholic beverages, high fat: fatty cuts of meat, deep-fried foods, pastry/baking goods; high added sugar: sweetened beverages, sugary snacks, and desserts; high sodium: deli meats, salted foods, and excessive sauces.
Tips 2 Add in regular exercising and stay active
This can help you increase your energy spending to achieve the caloric deficit for weight loss. Here are some tips to add some exercise to your fasting.
Regular exercise example:
- Go for 30-45 minutes of brisk walking 3-5 times a week
- Bicycling at a causal pace 3-5 times a week
- Home App workout, 30-45 minutes 2-3 times a week
- Pilates/yoga classes, 2-3 times a week
- Only some ideas here, you can do any exercise you enjoy