How many hours does it take to lose weight through light fasting

Light fasting usually requires fasting for 12-16 hours a day to achieve weight loss. The duration of light fasting is mainly influenced by factors such as fasting patterns, individual metabolic differences, dietary structure, exercise coordination, and health status.

12 hour fasting is the most basic light fasting mode, suitable for beginners. This pattern usually starts after dinner and ends before breakfast the next day, during which you can drink water or sugar free drinks. 12 hour fasting helps regulate insulin levels and promote fat metabolism, but has a relatively mild effect on weight loss. During the execution process, it is important to maintain sufficient sleep and avoid eating at night. High protein foods should be chosen for breakfast to help stabilize blood sugar levels.

16 hour fasting is a common weight loss regimen, also known as the 16:8 light fasting method. This method requires 16 consecutive hours of non eating per day, with the eating window controlled within 8 hours. Fasting for 16 hours can more effectively promote fat burning, improve insulin sensitivity, and have a more significant weight loss effect. It is recommended to schedule the last meal before 6pm and postpone breakfast until after 10am. During this time, drinking black coffee or tea can help suppress appetite. This pattern needs to be gradually adapted, and there may be a slight feeling of hunger in the early stages, but usually the body will gradually get used to it after 1-2 weeks. During light fasting, it is important to maintain a balanced diet and consume sufficient amounts of high-quality protein, dietary fiber, and healthy fats within the feeding window. Avoid overeating or consuming excessive refined carbohydrates during the eating window. Moderate exercise can enhance weight loss effects, and it is recommended to choose low-intensity exercises such as brisk walking and swimming. People with underlying diseases or special health conditions should undergo light fasting under the guidance of a doctor. Pregnant women, adolescents, and people with low blood sugar are not recommended to try it. Light fasting requires long-term persistence to see significant results. It is recommended to record weight changes every week and adjust fasting duration based on body reactions.