Fasting can help lose bodyfat, prevent chronic disease, increase longevity and boost productivity. Intermittent fasting (IF) or time-restricted feeding (TRF) are habits that can be extremely beneficial for your health, but can be hard to get started. If you want to start but are worried about feeling too hungry after just a few hours, this guide will help you measure and increase your fasting time without suffering.

Just as you practice short distances before running a full marathon, your body will need training to feel great while fasting. Instead of just stopping eating for a whole day, try extending your eating window by just an hour at a time. Just like your body is capable of running 20 miles or learning a new language, with some practice you can go many hours or even 2 or 3 days without eating. If you haven’t done it before, it will take some time to develop that ability.

How long should you be fasting?

Find your Fit

There are many different ways to include intermittent fasting in your routine. Some people may skip breakfast and not eat until the evening, while others may start eating early in the day and avoid food in the late evening. You can do what works for your unique lifestyle and goals. Once you’ve found a good fit, you will find yourself less stressed about food, more productive, and more easily meeting the rest of your health goals.