Can fasting for 16 hours a day help with weight loss

Fasting for 16 hours a day is usually helpful for weight loss, but the effect varies from person to person. Light fasting may improve metabolic indicators by reducing calorie intake through restricted eating time windows. The specific effect is influenced by factors such as basal metabolic rate, dietary quality, and exercise habits. During a 16 hour light fasting period, the body gradually depletes liver glycogen reserves and initiates a fat supply mode. This approach may lower insulin levels, promote growth hormone secretion, and aid in fat breakdown. With a balanced diet and moderate exercise, most people can observe weight loss within a few weeks. Research shows that light fasting has a positive effect on improving indicators such as waist circumference and visceral fat, especially for individuals with abdominal obesity. Some people may experience discomfort symptoms such as hypoglycemia and dizziness, and women may experience menstrual disorders. Patients with gastrointestinal diseases, diabetes and other basic diseases should be guided by doctors. Excessive prolongation of fasting time may lead to muscle loss, and it is recommended to combine protein supplementation and resistance training. Pregnant women, teenagers, and malnourished individuals should not use this method. When implementing a 16 hour light fasting, it is recommended to choose foods with high nutrient density, such as whole grains, high-quality protein, and dark vegetables. Maintain sufficient water intake and drink sugar free tea or black coffee to alleviate hunger. Pay attention to observing the body's reactions, and adjust promptly if there is persistent fatigue. It is recommended to schedule 1-2 normal eating days per week to avoid a decrease in metabolic adaptability. Long term implementation requires regular monitoring of health data such as body fat percentage and blood indicators.