By Some people make lifestyle plans far too complicated. I’m all for simplicity, and then adjusting as you gain your confidence, especially when it comes to intermittent fasting. There is no secret method or right method mind you. Feel free to use or discard whatever does not seem suitable for you.
5 top intermittent fasting tips to will keep you on track and motivated for fat loss
- Always assess your progress. Take before shots of you, and keep a diary of your progress, each and every step of the way. What are you eating, how are you feeling and what is your fasting time? You can easily track all of this in an app available for your phone type. This is so good to look back on and actually view your fasting progress. I do both, and keep my own journal because I like to track my work flow and strength training sessions each day. If you see in the mirror, and assess your written feelings, you will know how well it’s going, or what you need to alter if it’s not going according to plan. Your reason for fasting may be different to other people. I actually started intermittent fasting to try and help my debilitating IBS and auto immune problem. I had tried various things throughout the years, and found that as I aged, my gut problem was getting worse and worse. When this happens, it’s time to try something else, and see if it works. Thankfully, fasting helped immediately, and continues to do so. People assume that fasting is only for weight loss, but it’s actually for healing inflammation of the gut, as well as your joints and brain. You know that brain fog you feel sometimes? That actually diminishes with fasting. You may think in the beginning that you will feel so hungry and eat your fridge contents. Well, you are hungry in the beginning, but after a few tries, it will start to become a lot easier to handle, and you will no longer feel as hungry as you used to. Note all this stuff down, as it’s immensely powerful, and will help you to stick with your game.
- Make the fasting and feeding periods work for your lifestyle. Some people like fasting during mornings, others in the evenings. There is no right or wrong here. Do what works for your energy levels, and when you feel the most hungry during the day. I feel very hungry in the mornings, and usually finish my feeding around lunch time. So I skip dinner, and to to bed on an empty stomach. I wake, exercise, and then eat straight after. This may not work for some people, but let me tell you why It does for me. During the evening, all the healing in our bodies takes place. This is where the magic happens for my gut inflammation. It actually allows it to heal, because there are no sources of food inside it to diminish the peak time for it to regenerate and replenish. The turning over of old cells into new ones is done while we sleep. Therefore, it makes sense to allow our bodies the emptiness, making it easier and more likely to happen faster. If you would like to read more on this, check out Dr Gundry’s – The longevity paradox. It will tell you all about healing your body. This is where I discovered some valuable insights.
- Prepare your meals well for your feeding times. It’s always best to have a plan, and execute it constantly. If you have structured your feeding times on a schedule, plan your meals, make it to the grocery store, and start cooking. Make it as easy as possible for yourself, and don’t get bogged down in complex recipes. Simple is always best. If you eat animal protein, buy enough for the week, pre-prepare and freeze. Thaw when needed. Don’t forget your fresh vegetables as well. Fill up on those too.
Make up your lunches for work, having them packed and ready when you depart in the morning. I usually make things on the fly, and prepare about 2 days in advance. I always have a salad at lunch, with a protein source. Call me boring, but I get all my veggies, my source of fats, protein and carbs in one hit. I am not one to make too much of a fuss.
To save some time, get a home delivered supermarket service. Order everything you need online and have it come to your door. - Change your feeding and fasting times regularly. I have between 12–21 hours fasting, and alternate during the week. I make sure that after a very long fast (20 hours or so) I have a shorter one afterwards (between 12–16). Allow yourself to be challenged, but then you must allow yourself to feed a lot more. Create a nice balance of these during the week to kick start your metabolism, and also increase your bodies ability to heal. Obviously when you are feeling unwell, stop and begin on the day you feel better. Don’t torment yourself with this. It’s meant to be flexible, fun and easy. Listen to your body, and just nudge the fasting period a little longer each and every time. You will be amazed at how easy it can be.
- When fasting, drink lots of water, herbal teas and mineral water. On cold days, I prefer hot beverages like herbal teas and coffee. But now we are heading into summer here in Sydney, I love nothing more than some mineral water, with ice and a slice of lemon. This is so refreshing, and hits the spot after a long day at work, hand a hectic commute. Drink lots of water, keep yourself hydrated during winter and summer. Some people prefer to drink hot water. I would recommend adding some sliced ginger and lemon to this, making it a great anti inflammatory. Keep those colds and flu bugs away.
Play around with some of these ideas, and remember, you can alter things as you go. Whilst I prefer to fast daily, some people want to fast from Monday to Friday, leaving the weekend up for grabs with social events and just to give their bodies a break. You will still get some awesome results this way. I have a long road ahead of me, healing my inflammation, and happy to do this on a daily basis. You will begin to feel wonderful as you keep fasting. It will have you hooked for life!
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