Five Tips When Intermittent Fasting

Finding a balance between food and health is a lifelong journey that will shift and change as you enter different seasons of life. Food is one of life’s greatest pleasures that brings people together while also providing nourishment and at times, comfort. 

But sometimes a relationship with food might need a reset. In other words, you may need to have some boundaries in place to help maintain a healthy lifestyle or maybe you already have a healthy relationship with food but simply want to increase your overall health.

This is where intermittent fasting can be a great tool when used correctly to help maintain a healthy relationship with food while still allowing it to both nourish and comfort. Intermittent fasting allows you to focus on important nutrition, portion control while using a schedule that works with your lifestyle and goals. 

Tip #1: Ease Into the Fast

If this is your first time trying intermittent fasting, you don’t want to immediately jump into a 16 or even 24 hour fast. Even if you have the world’s strongest willpower, shocking your body like that can take a toll. You can build up to longer fasts, but it takes time. 

Instead, start with a more realistic plan and fast for 10 or 12 hours the first day. Nutritionists often suggest starting after dinner and adding 12 hours from then. This means if your dinner was at 6 pm, in theory you would fast and not eat anything until after 6 am the next morning. This helps stop the late night snacking which can easily lead to weight gain. As tempting as it may be, once you do break the fast, do not overindulge. Eat well balanced meals that will fuel your body. 

The goal is to get your body adjusted to going longer periods without food. The whole reason fasting works is because when the body has longer periods without food it uses the fat that is stored and turns it into energy. Over time this promotes weight loss. Intermittent fasting is shown to have numerous health benefits when implemented correctly. 

Tip #2: Plan Ahead

It is no secret that when bored at home, many people turn to eating to pass the time or ease feelings of loneliness. Staying busy by planning ahead is one of the best strategies to use when trying to eat less when intermittent fasting. Whether it is planning a structured work day or a busy and fun weekend with friends and family, keeping your calendar full will help with your fasting goals. 

It is also important to know what food will be available if you are breaking your fast while out with friends. Remember that you don’t want to negate your hard work during the fast by over indulging once you do have your meals. Staying balanced with healthy and nutritious foods is just as important when you break the fast. By planning ahead, you can stay in control of your fasting schedule and food choices once the fast is broken. 

Tip #3: Be Willing to Adapt 

As important as a disciplined and committed lifestyle is when it comes to intermittent fasting, you also have to be willing to adapt and make changes. As you learn more about your body and its physical needs, you may realize that a 16 hour fast is better for your lifestyle. Or maybe you have figured out that  a day on and day off fast is what works best for you. 

As you adjust the timing you will probably also be adjusting meals. Maybe breakfast was a big meal for you and now that your fasting hours have changed, lunch and dinner are the two main meals that you eat. Because there are so many different options for intermittent fasting, it is worth trying something different if you have stuck with one strategy for a while and not seen a lot of progress. 

Tip #4:Hydrate, Hydrate, Hydrate 

The obvious tip for when you are in the middle of a fast is to drink as much water as possible. But experts would also add that you can add a small pinch of salt or lemon to your water to help with electrolytes and taste. Staying hydrated is key, but also staying distracted is important also. 

So if you need some variety with what you are drinking, many nutritionists will say that black coffee or herbal tea is completely acceptable as long as you don’t add any cream or sugar. Giving yourself a goal of how much water to drink per day can also be a good challenge to keep you distracted while also helping you stay hydrated. 

Tip #5: Take it Easy

Experts will often advise people new to fasting to not only ease into the amount of time you are fasting, but to also slow down your activity level. As your body adjusts to the new eating schedule, if you have a rigorous workout routine you may need to adjust that as well at least in the beginning. 

The good news is that you only need to make the adjustments temporarily as your body will adapt to the new routine. In theory, you won’t be fasting every day and on the days where you eat more food you can increase your workout intensity too. 

Committing to intermittent fasting can be challenging, but extremely rewarding. Research has shown that not only does weight loss occur over time, but things like cardiac health can improve as well. Make sure that if you are new to fasting that you work with a nutritionist or doctor to figure out which fasting schedule will work best for you and your lifestyle. 

Remember that it takes a few weeks to adjust as well as to see results when starting a fast. But using tips and tricks along the way will help you stay encouraged and successful during your intermittent fasting period.

My name is Wojtek and I am very happy that you came to my healthy lifestyle blog. In human life, health is probably the most important factor needed for happiness, so I thought I will make a contribution to this and try to promote healthy eating and sport.

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