How much weight can be lost by sticking to the 8-hour weight loss method in a week

Adhering to the 8-hour weight loss method for a week can usually result in a weight loss of 1-3 kilograms. The actual effect is influenced by factors such as basal metabolic rate, strict dietary control, and exercise coordination. The 8-hour weight loss regimen is an intermittent fasting method that requires all meals to be completed within 8 hours, with only water or calorie free drinks allowed for the remaining 16 hours. During the execution process, the human body will consume stored glycogen and gradually initiate fat metabolism. If combined with a low calorie diet, weight loss may be faster in the first three days due to water and glycogen consumption, and the weight loss rate tends to stabilize after the efficiency of fat breakdown is improved in the later stage. Healthy individuals who strictly follow this method may experience a slight decrease in body fat percentage within a week, with a common reduction of 1-2 centimeters in waist circumference.

Some populations may experience insignificant weight loss effects. People with strong metabolic adaptability will actively reduce their calorie expenditure to cope with eating time restrictions. Hormone changes before menstruation may lead to water retention, which may offset some weight loss effects. Individuals with insulin resistance or thyroid dysfunction may have lower than expected fat metabolism efficiency. A very small number of people, due to overeating within 8 hours, have a total calorie intake that exceeds their daily needs, resulting in weight gain instead of loss.

It is recommended to use the 8-hour weight loss method in conjunction with recording a diet diary to ensure sufficient intake of vegetables, fruits, and high-quality protein within 8 hours, and to avoid high sugar and high-fat foods. Can be paired with moderate intensity exercises such as brisk walking and swimming to enhance the effect. Discomforts such as dizziness and fatigue should be stopped immediately. Pregnant women, patients with diabetes and patients with digestive system diseases should not try this method. After losing weight, it is necessary to gradually restore normal eating time to prevent weight rebound.