How to Do Intermittent Fasting for Easier Weight Loss

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Lose weight with intermittent fasting by following these simple tips. Grab your Intermittent Fasting Cheat Sheet here: yurielkaim.com...
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Everybody knows you can lose weight by changing how much you eat- specifically, reducing your calorie intake or modifying your meals.
But what some don’t understand, is that you can also impact the amount of weight you lose by changing when you eat. Intermittent fasting takes advantage of your body’s automatic reactions to things like food intake (or the lack thereof) to help you burn fat and lose weight faster.
This video explains a safe and simple strategy for trying intermittent fasting for weight loss without getting that deprived “diet” feeling from excessive calorie intake restriction.
This method uses reasonable fasting for periods that work with your body to achieve higher energy and increased fat burning rather than against it and that accelerate your body’s natural ability to deal with fat stores, boosting energy and renewing health.
We’ll also go into a bit of the science behind intermittent fasting-like the what, why, and how of getting your body into a catabolic state that burns fat-and explain why intermittent fasting is more effective for weight loss than just reducing calorie intake or skipping occasional meals.
Some questions answered in this video include:
What is intermittent fasting, and how does it impact weight loss? How is it different from other diet methods? Does your calorie intake impact weight loss and muscle building? Is intermittent fasting beneficial to your health? In other words, with all the other diet options out there, why should I bother with intermittent fasting at all?
How long should my fasting periods be if I want to lose weight? How often? Is more fasting between meals always better than less?
How does insulin work, and how does that affect my ability to lose weight or build muscle? What are catabolic and anabolic states, and when are they useful to me in achieving my health and fitness goals?
How long do I need to fast in order to gain the fat burning advantages before I eat?
Can I exercise while fasting? Does the timing of my exercise impact the amount of fat I burn? What kinds of fitness routines work best alongside a program of intermittent fasting to accelerate weight loss? Will it build muscle and burn body fat?
How long do I need to fast in order to gain the body fat burning advantages?
Is intermittent fasting safe for everyone? What is the best strategy for beginners who want to experiment with fasting for weight loss?
If you’re a beginner to intermittent fasting, on a weight loss journey and looking to take your health to the next level, or even someone who has experimented with intermittent fasting before but couldn’t seem to find a reasonable program that you could stick to, this is the perfect place to start.
And if you’re already seeing the benefits of intermittent fasting for weight loss in your own life, be sure share in the comments! Your health and weight loss success might just inspire someone else to take the next step towards improving their own life in 2017 and beyond.
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21 окт 2024

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Комментарии : 105

@yelkaim1 6 лет назад

Hey if you have more questions about intermittent fasting be sure to check out the other videos in the playlist or download the cheat sheet! I've also noticed that a lot of folks ask about IF for women, which I made a video for - you can check it out here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2_w-ZJj_pUc.html

@PriyaSharma-mh3yg 5 лет назад

What if you're already Hypothyroid? Is it safe?

@MASTERUTB 4 года назад

Please Yuri !!! My name is Oliver , weight 100kg and my height 1.76 cm ... want to lose 20kg , have a belly , i am starting to do a 16/8 hours intermittent fasting , for a week now every day and look forward to do it for 3 months... to lose my fat around my stomach and lose weight ... i do 16 hours fasting from 22 to 14 the next day and 8 hours window gape from 14 to 22 eating trying to eat two meals ... I am so happy 😊 i learn from you from your videos posted here to avoid drink caffeine or black coffee ☕ in the morning 🌄 or nescafe in those 16 hours fasting , so i learned from you , it is not allowed 🚫 to drink coffee and it is true in the morning when i was drinking black coffee i felt that heart burning 🔥 felling ... thank you for mentioning that not to drink black cofee ... cafeine ( i thought drinking black coffee in the 16 hours fasting window is good and stimulate the ketosis proces but for me i found out is not working and have heart burn and discomfort ) Thanks Again !!! But my BIG question is if you can answer me here please or someone else : What food is allowed OK 👌 to break my fasting after 16 hours of fasting ... i don't want to eat straight away after 16 hours fasting ... chicken meal or bacon or something else ... what is the best think to break 16 hours fasting for my empty stomach .... please if someone can answer me here , i will be very grateful 🙏 and happy😊 ... I want to lose those £20 kg of weight , i can't carry myself true the day and is been difficult 😪 to this amount of weight ... Many thanks again 🙏 for your videos and the work you do !!! God bless 🙏 Oliver

@ereed42 6 лет назад

Thank you for great information I am seriously obese started intermittent fasting 4 days ago 16/8 it’s been tough but I definitely feel better and have more energy.

@gwcannaold8842 7 лет назад

I understand you mean well but there are a lot of women (check out Dy Ann Parham IF for the aging women) out there doing this everyday and seeing amazing improving results with their hormones.I am one of them. I do OMAD 6 days a week and have never felt better in my life.

@simonalyneenderz3247 7 лет назад

I've been "training" myself to 3X a week on I.F. I had asked you about Diabetes Type II and fasting. I drink alkaline water and have for 12 years. Basically, I'm slowly reintroducing myself to exercise from 3 years ago when health tragedy struck and became disabled. My goal is to be healthier than before(I lost close to 100 lbs at that time) and get back to work and/or return to school. I gained 25 lbs back and now have 80 lbs to go....I seek constant knowledge from all sources!!! I appreciate your information to help everyone!!! I look forward to your live webinars!!!

@atalayo3o0o 7 лет назад

i lost 45 lbs with exactly that kind of exercising, 6 days a week in 5 months. still losing, 15 lbs to go. i am happy and energetic. i also on ketogenic diet, works like a charm.

@ellajo1209 7 лет назад

Thanks Yuri. Interesting to learn about the thyroid and how it can become compromised with IF. I'll be careful about how and when I do IF.

@maartenschrader8273 7 лет назад

Thanks man you deliver a lot a value!

@sandrarivera9309 7 лет назад

I am 61 and this week i am doing 20/4 then next week will switch it it up to 18/6. That seems to work for me.

@zinaalahmad1875 5 лет назад

So happy I came across your channel. Am i allowed to have green leafes smothie (parsely, mint, spinach) during fasting?

@MzBatyah 6 лет назад

This video is helpful. I can incorporate a short workout in the morning before getting ready for work from time to time.

@ericmartinez5126 7 лет назад

Hello. You say to do this once a week. Yet... isn't intermittent fasting a way of eating everyday? I'm a bit confused. I've been 20/4 daily for the past 3 weeks. Am i not supposed to be intermittent fasting daily? Or was this video explaining a 24 hour fast whilst intermittent fasting? Thanks for being you.

@yelkaim1 7 лет назад

It's really about finding what works best for you. Some people just do an 18-24 hour fast once per week. Others just don't eat for a several hours during the day.

@NK-tf6bw 7 лет назад

Yuri Elkaim Can i do the workout on the evening i start my fast? After my dinner?

@SophieKristiansen 7 лет назад

Hi Yuri. Interesting video, as always. Especially posted just hours after I've come home from a longer, aerobic fasted jog, thinking about the subject. As a runner needing to stay lean, and a person who's never hungry early in the day, I've been fasting intermittently for years, since way before that term became 'trendy' or at least before I myself knew it was a thing. I've always thought that for the purpose of losing weight or staying lean, working out in an aerobic state and purposely not doing any kind of HIT was the best way to go. Anyway, for me as a long distance runner I still believe I am doing the right thing, and it works for me. Still, very interesting to hear your thoughts and experience on this subject. Thanks!

@yelkaim1 7 лет назад

All that matters is you're doing what works best for you.

@claresandy7725 6 лет назад

Thank You so much for the share 👍🏼🌺

@roni5884 4 года назад

Hi Euri, 16 hours fasting a day once in one week is helpful for weight loss? I am 5.11 feet and weight is 84

@rosapariury9711 4 года назад

Can I use sweet leaf stevia in my coffee while fasting or organic lemon juice in my water?

@DariaApostolova 7 лет назад

It's a very good advice! Going to try it tomorrow, cause it seems like I am in huge Plato...

@raymika2804 5 лет назад

Yuri elkaim is lemon juice water good?

@floricadunca6909 7 лет назад

Very helpful! Thank you indeed!

@jacquieincolour9084 3 года назад

You didn’t mention or address how WOMEN or anyone with THYROID issues should eat within the first hour of eating fir thyroid health and support. Please explain what we should be drinking on a long fasting day, especially for the first thing we take in when we wake that’s safe for the thyroid. I understand that this should be water with trace minerals, pink Himalayan or grey salt added. Please confirm.

@janiceward5058 7 лет назад

Can u pls talk more about IF for women? I didn't quite get that sorry. Thank you

@yelkaim1 7 лет назад

It's coming in an upcoming video.

@janiceward5058 7 лет назад

I meant is intermittent fasting bad for women if we do it for long ? Thanks

@yelkaim1 6 лет назад

Hey Prima! Check out this video on IF for women and please let me know if you have any other questions. Thanks! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2_w-ZJj_pUc.html

@dalek2547 7 лет назад

Hi Yuri. Is it ok if I do a 16/8 daily fast, with 5 to 10 minute HIIT with rowing in morning and then I lift weights at noon right before I break my fast? My pre-workout is 15 calories and usually take that before i lift weights. Is that ok too? I eat a large meal after working out, although healthy. I still track my macros during eating period and on a caloric deficit, albeit slight. Thank you, subbed!

@Ran7480 5 лет назад

I do OMAD monday till saturday leaving sunday for family lunch and cheat meal at dinner. I eat omad at dinner after hitting the gym by 1 hour (i work out 3 days a week). Please advise if this 5-10minutes of morning running or jumping or burpees will enhance more fat loss than i am losing with my program or no need? Appreciating your soonest feedback.

@luisvidana3738 6 лет назад

Im just starting today its been all day but i have been giving myself the carbs and protein that i need to start it off earlyer in the day, and ive just been drinking water and ate some berrys to keep my body balance. Haven't ate anything sweet took a shot of limon and apple viniger right now im drinking water and have some blue berry's on the bottom. Going to eat at 8:00 PM having ate since 3:00 PM had like 2 cups on coffee to just start of the moring it was like 6 or 7 i woke up. But it's a bit tough, i em having a different feeling. And ive been taking notes from your video's but right now im feeling pritty fine just a lil empty feeling but nothing to seriouse as I said im going to eat something just right after 8:30 and check how i feel the next day. But im going to just start doing this for like once a week. But right now i feel stable. I have man Brest and about 2 inches of gut coming out, thats my body right now

@jrjm8582 5 лет назад

I need to lose over 20 lbs. should I do this more than once a week?

@solinspired4428 7 лет назад

How is one day helping with weight loss as a women. I'm so frustrated!

@aditik4256 5 лет назад

Hi yuri! You spoke about women may disturb their thyroid functionality in this vdo.. but what about women already having hypo thyroid... since i have this condition..can i do IF with once a week of activity like the one suggested in this vdo?

@krpanovata5311 6 лет назад

Hi, great video i was wondering if you could tell me if its ok to eat about 70 grams of carbs a day (to burn fat quicket) Thank you for your answer?

@TwigAndRockCereal 7 лет назад

What are your thoughts on using Duromine for weight loss?

@mofizulislam7237 6 лет назад

Hey Yuri .... thanks a lot for ur information. I lost around 10kg in a 2 months period & my Q is should i do intermittent fasting for keep this new weight. I m a mother of 2 so it is very hard for me to do exercise & i have big apatite. Please advise me what should i do. Thanks

@crosseyed45 5 лет назад

If you start you fast at 8PM and fast for 24 hrs , which is 8PM the next day. Do you eat dinner at 8PM? If so, what is recommended to break the fast at that time if you are going to bed at approx. 11PM

@IvelisseEP 6 лет назад

Hi Yuri! I’m 49 and trying to get rid of 30 lbs I’ve gain in 5-6 years since menopause. I’m planning on doing IF. Does fiber powder breaks the IF? I usually have a glass of water or tea and add some fiber powder in the morning.

@Thomas-hu9fz 5 лет назад

Could you please do a video on 16-8 intermittent fasting. I’m over 100 kg, is it good for me to do 16-8 intermittent fasting everyday? Any chances of ulcer or other issues if this is done daily.

@AvaGreenFeather 6 лет назад

Thank you, Yuri.

@yoramrodriguez4499 5 лет назад

Dr. Jason Fung recommends bone broth do you agree???

@Pokernerve 7 лет назад

Yuri I've been hitting the gym and I'm worried intermittent fasting might gobble up muscle gains as well as fat - What do you think?

@TheProverbialHater 7 лет назад

PokerNerve Body starts killing on your muscles after 48 hours not eating... I fast 16 hours and eat 8 hour window fasting everyday and I lost no gains. Just lost belly fat.

@yelkaim1 6 лет назад

If you're only fasting 16-24 hours, your body is using the breakdown of fat as your energy source and not attacking your muscles.

@BoricuaSincero 6 лет назад

What would be the ideal time??? I was doing it from 10:00 am to 2:00 pm. I was 299Lbs. and Lost 20Lbs in a month with 16:8 and 2 days of the week of 20:4 fasting diet. I am currently 97Lbs over weight. I have changed my diet completely and I've never felt better! What's the best time periods to do my Fasting?

@yelkaim1 6 лет назад

I would say the best period to fast is whatever time works best with your lifestyle. You're just trying to get in 16 or 24 hours of being in a fasted state (so no caloric intake). The time of day for which you do this is completely up to you. For me, it makes sense to start after I eat dinner the night before and then eat again around a late lunch the next day. So just listen to your body and figure out which schedule works best for you. Hope this helps!

@geraldomedeiros5081 6 лет назад

And what about calories? Do they really count when you eat right after IFasting?

@prachi3919 5 лет назад

Is it not advisable for women to 16 hr fasting daily? How many hours fasting is advisable daily?

@wendyk3079 6 лет назад

Hi there I don't have a thyroid anymore so how can I do this pls

@kittypillym5786 7 лет назад

If already has thyroid issues would u recommend the 16:8 intermittent fasting. Your recommendation please thx.

@yelkaim1 6 лет назад

I would recommend that you consult with your physician first. Thanks!

@elanorthefair2135 7 лет назад

OMG, thank you so much for being out there - 2 years ago I started doing intermittend fasting and fasted everyday for over 14 hrs for many months and really messed my hormones. It got better after having a proper breakfast everyday. I still like the idea of intermittend fasting though and after watching your videos I'm now doing one fasting day a week because it really helps clearing body and soul but I watch out having a good and healthy breakfast on the other days.

@georgethompson3763 7 лет назад

Elanor The Fair Hello Elanor, just a question, how did you know you had hormone problems, did you ask a doctor to do a specific blood test, or what is discovered by accident?

@elanorthefair2135 7 лет назад

Thank you for asking. Long story short, I was experiencing a very irregular cycle with my period. After "falling off the wagon" for sometime and getting then a mealplan that involved proper breakfast everything became normal again. But I never tested it.

@georgethompson3763 7 лет назад

Thanks for sharing Elanor, I appreciate. I personnally have done intermittent fasting for two months, but I do it over night. I have a breakfast and a late lunch, and that's it. I was a little bit worried about long term consequences of that lifestyle, although I haven't felt so good for years! The problem I see with doing IF only once a week is that your body will probably not get used to it. If you do it everyday, your body adjusts after a while and you don't really feel hungry. If you do it once a week, then your body is used to the regular 3 meal lifestyle.

@bella-tr8fv 6 лет назад

Thomas Favre: I just found this and wanted to comment that you are on point with this. I've been doing IF for 11 months, next month I hit the one year mark and to tell you the truth (with the good Lord in mind) I have not experienced any abnormal affects. I do feel crappie if I eat way too much carbs within my window of eating, ( I do 16:8) but from doing it long term I feel great and I'm not hungry at all on my fasting hours. And because my period finally stopped, I'm guessing, I could do it long term without any side affects. (By the way, so far thyroid is good, once again with the good Lord in mind) Have a blessed day ♥

@Adam-rw4tf 6 лет назад

Question I'm doing omad i eat at 7 done by 8 pm everyday i need to lose 100lbs to be considered average weight for my height is it ok to first thing in the moring like 5am to do the quick burst before i go to work?

@TheErinmaui9 7 лет назад

Thanks Yuri😊👍

@RheRheSmily 7 лет назад

I'm 5ft 3 and 176.4lbs and 23 years old female. Can I do the 16/8 or 20/4 everyday? Or will it still be bamd for me thyroid?

@carriemullens7221 7 лет назад

How long would it take to show results?

@BigEandem 6 лет назад

Would it be okay is If a fast for like 5-7 since I am a little overweight

@donanic1 6 лет назад

What if you take a nap after you workout? Are you still burning fat? I have alot of weight to lose over 150 pounds.

@yelkaim1 6 лет назад

Your body continues to stay in fat burning mode after you workout. The most important thing is that you're sticking to a schedule of fasting and exercising that make sense for your body and routine. The goal is to make this a lifestyle change.

@irynnakitto8573 5 лет назад

So nice I really lost wheight I was 87kg and now am 78kg wow

@surekhaoommen3690 7 лет назад

What if u have a hypothyroid problem already ? Can u still do this?

@freyusmc1 7 лет назад

What if you have a BMI of 32%? Should i you do it every?

@elegantmane9266 6 лет назад

how many days would you recommend this for someone who is type 2 diabetic and very overweight

@yelkaim1 6 лет назад

I would recommend consulting with your physician first.

@tiniminishah2412 5 лет назад

i m having hypothyroidism , so i can't fo 16:8 IF?

@kerrough 6 лет назад

What about those who have a LOT of weight to lose? 100+ pounds. What type of fasting schedule would you recommend then?

@yelkaim1 6 лет назад

For that you can do an intermittent fast more than once a week, again, it's just important to listen to your body and not go more than 24 hours in any fast period. You should stay in the 16 to 24 hour range when you're fasting.

@ahuyn123 7 лет назад

what about exercise while fasting?? how intense and type of exercise to do?

@yelkaim1 6 лет назад

On the days you're fasting, I would do something short, but enough to get your heart rate pumping and work up a little sweat. Maybe that's a brisk walk or some jumping rope for 10 minutes.

@roset1457 7 лет назад

What about for people who can't do a 24 hour fasting because of hypoglycemia? Can you do a 16/8 fasting

@el.don1975 7 лет назад

rose build it up slow the fasting cured me

@jengsrichanel9088 4 года назад

pokok e aku horeeeee

@BigEandem 6 лет назад

Is it okay if I fast for 2 days

@BoricuaSincero 6 лет назад

Where do I get the energy from then?

@yelkaim1 6 лет назад

Your energy comes from the breakdown of fat in your body.

@euavalos2433 7 лет назад

Hi can a woman with PCOS can do this?

@divyaprasad4269 7 лет назад

Eu Avalos yeah she can... but u need to do a bit of exercise too

@JeffreyAllanSousa 7 лет назад

Are you talking about water fasting or dry fasting ???

@yelkaim1 6 лет назад

Water fasting.

@becerrofilms2559 5 лет назад

awesome

@Naomii 6 лет назад

i want to do the easier weight loss and i stop eating sweet.ythank you

@claresandy7725 6 лет назад

Thank You 👍🏼🌺🌺🌺🌺🌺🌺🌺🌺🌺

@fitnessfirst6050 4 года назад

Hi dear I am new here Very nice video keep it up Stay safe and stay healthy Hope to see you around 🇺🇸🇺🇸🇺🇸❤️🇺🇸❤️

@bflower8830 6 лет назад

What is your accent??

@soli4838 6 лет назад

Why do u look so different from ur pic profile n this video?

@yelkaim1 6 лет назад

Hi Soli, I have alopecia.

@CruelLion7 7 лет назад

Where is your hair at?

@edithisaok580 6 лет назад

CruelLion7 he developed alopecia where you go utterly bald from head to toe.

@karlalamarche1583 6 лет назад

Hi, How many days can I do IF if a have more than 30 pounds to loose?

@yelkaim1 6 лет назад

Hi Karla! Doing intermittent fasting can be part of your life so as long as you would like. I recommend only doing one fast a week for either 16 hours or 24 hours. So, if you do the 16 hour fast once a week, you could stop eating at 8pm and then eat again at 12pm the next day. There is your 16 hours! During your fast you only want to consume water or herbal tea (no sweeteners) . If you are looking for more information regarding IF, you can check out my other videos, or I have a whole section on my website dedicated to IF where you can learn even more! yurielkaim.com/category/intermittent-fasting/ and/or ru-vid.com/group/PLOTDYuTalwuFpnZGVCtLnOEe8Eaq_E8Gl