Intermittent fasting is a popular and effective method for weight loss, improved health and longevity. It involves alternating periods of eating and fasting, which can help regulate hormones, boost metabolism and reduce inflammation.

However, fasting can also be challenging, especially for those who are new to the practice. Here are 10 tips to make intermittent fasting easier and more sustainable.

1. Choose the Right Fasting Schedule for You

There are several different fasting schedules to choose from, such as the 16/8 method, the 5:2 diet, and alternate-day fasting.

It’s important to choose a schedule that works well with your lifestyle and preferences to ensure that you can stick to it. If you’re new to fasting, start with a less strict schedule and gradually work your way up to longer fasts.

2. Stay Hydrated

During fasting periods, it’s important to stay hydrated. Drinking water, herbal tea or other non-caloric beverages can help keep you feeling full and reduce hunger.

Avoid sugary drinks and caffeine as they can increase hunger and disrupt your fasting state.

3. Break Your Fast with a Balanced Meal

When you break your fast, it’s important to choose nutrient-dense and balanced meals that will help sustain you until your next fast.

Focus on quality proteins, healthy fats, and fiber-rich vegetables to keep you feeling full and satisfied for longer. Avoid processed foods and refined sugars that can cause blood sugar spikes and crashes.

4. Avoid Overeating

It’s easy to overeat during the feeding period, especially after a long fast. However, overeating can lead to weight gain and other health issues. Stay mindful of portion sizes and listen to your body’s signals of hunger and fullness.

5. Plan Your Meals Ahead of Time

Planning your meals ahead of time can help you stay on track with your fasting and avoid temptations to eat unhealthy foods. Prepare meals in advance, store them in portable containers and have them ready to go for when you break your fast.

6. Get Enough Sleep

Sleep is essential for maintaining a healthy metabolism and hormone balance that supports intermittent fasting. It’s recommended to get at least 7-8 hours of sleep each night to support your fasting efforts.

7. Stay Active

Regular physical activity can help boost metabolism, reduce stress and improve insulin sensitivity, which can all support the benefits of intermittent fasting.

Incorporate activities like walking, jogging, yoga, or weightlifting into your routine to stay active and promote overall health.

8. Listen to Your Body

Intermittent fasting is a personal practice, and what works for one person may not work for another. It’s essential to listen to your body’s signals and adjust your fasting or feeding schedules as needed.

If you’re feeling overly hungry or fatigued, try adjusting your fasting times or increasing your calorie intake during feeding periods.

9. Stay Positive and Patient

Intermittent fasting is a practice that takes time and patience to see results. Stay focused on your goals, but also be kind to yourself and acknowledge the progress you’ve made.

Celebrate small successes along the way and keep a positive mindset to stay motivated.

10. Seek Professional Guidance

If you’re new to intermittent fasting or have concerns about your health, seek professional guidance from a healthcare provider or registered dietitian. They can provide personalized advice and support to help you achieve your health goals.