How long do I need to choose to fast?

Fasting is just a tool to help you create a calorie deficit, which is essential for weight loss. The principle is that by shortening the eating window, most people naturally reduce their calorie intake. As long as you maintain a safe calorie deficit throughout the day, you'll achieve your goals. For example, even postponing your first meal by two hours might be enough to reduce your calorie intake. You don't need to be overly strict with fasting durations like 16 or 20 hours; just focus on creating a calorie deficit that works for you. In fact, we naturally fast every day, as you usually don't eat for 7-8 hours between going to bed and waking up. Extending this fasting period slightly can be easily managed with a little adjustment to your routine.