How long does it take for 16+8 to start losing balance

16: A light fasting usually begins to cause weight loss after 7-10 days of persistence. The speed of weight loss is influenced by factors such as basal metabolic rate, dietary content, exercise intensity, daily routine, and individual differences.

1. Metabolic adaptation period:

The human body needs 3-5 days to adapt to a fasting state, during which insulin sensitivity increases and liver glycogen reserves gradually deplete. In the initial stage, there may be pseudo weight loss caused by water loss, while true fat breakdown is often initiated after metabolic adaptation is completed.

2. Formation of calorie deficit:

The 8-hour eating window naturally limits calorie intake. When the daily intake is below the consumption of 500 calories, a stable calorie deficit can be formed in about 5-7 days. It is recommended to choose high protein and high fiber foods to prolong satiety and avoid overeating during the eating period to counteract the effect of fasting.

3. Hormone level changes:

Growth hormone significantly increases after fasting for 16 hours, promoting fat breakdown. It takes about 2 weeks for leptin sensitivity to improve, at which point the body will more effectively utilize stored fat for energy. Hormonal fluctuations during menstruation in women may delay this process by 1-3 days.

4. Exercise synergy effect:

combined with fasting aerobic exercise can initiate weight loss 2-3 days in advance. It is recommended to engage in low-intensity exercise at the end of fasting. People with more muscle mass often observe weight loss earlier than those with less muscle mass due to higher basal metabolism.

5. Individual difference factors:

People with a BMI greater than 28 may see effects on the 3rd to 5th day, while those with a normal BMI need longer time. Patients with metabolic disorders such as thyroid dysfunction and insulin resistance are recommended to undergo treatment under the supervision of a doctor, as the effect may be delayed by 30% -50%. During the 16:8 light fasting period, it is recommended to drink at least 2000 milliliters of water per day and prioritize low oil cooking methods such as steaming and cold dishes. Combining resistance training such as squats and plank supports can prevent muscle loss, and losing 0.5-1 kilogram per week is considered a healthy speed. When experiencing symptoms of low blood sugar such as dizziness and fatigue, a small amount of nuts or low sugar fruits should be supplemented immediately. Regular monitoring of blood lipids and blood sugar indicators is necessary for long-term implementation. It is recommended to adopt a gradual adaptation approach, starting from fasting for 12 hours and gradually extending to 16 hours.