Move to fast better
Walking makes fasting easier; lifting keeps the weight you lose from being muscle.
Key points
- Light aerobic exercise (walking, easy cycling, “zone 2”) burns mostly fat and acutely lowers hunger. A 10–20 minute walk is the best craving tool there is.
- Resistance training 2–3× per week signals your body to keep muscle while you lose fat. Without it, up to a quarter of weight lost can be lean mass.
- Fasted training is fine for low-to-moderate intensity. Save hard sessions for your eating window, especially early on.
- Eat enough protein when you do eat: roughly 1.2–1.6 g per kg of body weight per day, spread across your meals.
- On fasts over 24 hours, keep exercise gentle — walking, mobility, light strength — and stop if you feel faint.
Broom et al., Am J Physiol 2009; Vieira et al., Br J Nutr 2016; Weiss et al., Am J Clin Nutr 2017; Morton et al., Br J Sports Med 2018.
Hunger Wave provides general educational information based on published research. It is not medical advice and does not replace a consultation with a healthcare professional. Stop fasting and seek help if you feel unwell.
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