None of this means it will be smooth sailing in the beginning. With my clients, I’ve found these 10 strategies can make fasting easier and yield better results. We are going into day 4 of our 30 day intermittent fasting challenge, want to join us? Our FB group link is HERE!
- Focus on healthy foods during your feeding period. Fasting for 16 hours does not mean you get to then consequence-free nosedive into a bacon cheeseburger with fries and chocolate cake. You want to create steady, sustained energy and balance fat-regulating hormones during your feeding hours with lean protein, healthy fats, tons of veggies, and healthy carbs such as sweet potato, oatmeal, quinoa, brown rice, & starchy veggies.
- Remember fasting means zero, – having a handful of almonds during your fasting hours is not truly fasting, your eliciting a metabolic response… fasting means no – calories. Be careful about sneaky calories from things like cream or sugar in your coffee or tea that hijack your progress.
- Remind yourself that hunger will pass. “Hangry” is a popular term these days, and doing intermittent fasting might feed into that less-than-pleasant state of mind. Hunger is like an emotion: It will pass, and as your body will become more resilient at handling it over time. Be patient with yourself AND stick with the plan. You’ve got this!
- Keep it consistent. Clients who plan and who stick with a regular eating schedule find compliance becomes easier. You might start eating with a 11 a.m. breakfast and end your day’s eating with a 6 p.m. dinner. Of course, you’ll have exceptions – say, that later-night holiday party – and you may need to make adjustments
- Drink up. Calorie-free beverages during your fasting hours can do wonders to curb your appetite. One systematic review found drinking water could reduce caloric intake and help you lose more weight. Studies also show green tea can decrease hunger and increase fat burning. Even black coffee can curb hunger, but be careful not to over-caffeinate.
- Distract yourself. Go for a walk or lose yourself in your work during your fasting hours. You’ll encounter times where your brain only wants to focus on food, but you can quickly distract those thoughts by doing something else. Many clients tell me working out becomes optimal during fasting hours.
- Get great sleep. Studies show even a single night of bad sleep makes you hungrier and knock fat-regulating hormones like insulin out of whack.
- Control stress. Stress can dial up hunger, and combined with terrible sleep it can make intermittent fasting seem nearly impossible. Save your most stressful tasks during your eating hours, when you’re less likely to get cranky and sidetracked when frustrations arise.
- Eat enough. Your body still requires needs nutrient-dense foods, even if you’ve condensed when you eat them. If you’re eating one or two meals in your fasting window, make sure to get your full day’s calories and nutrients. Otherwise, you might get hungry during your fasting hours, derailing your hard work.
- Mix it up. Everyone hits plateaus, and if you find your intermittent fasting plan eventually hits a roadblock, deviate for a few days. You might go back to your regular eating plan or try a once-weekly 24-hour fast, then return to your regular 16-hour daily fast. Remember there are no hard-and-fast rules here; be your own guinea pig and if something isn’t working, don’t be afraid to switch it up.
Looking to shed weight without dieting or feeling deprived? Connect with me Here to see if you are a good fit for our gastric band hypnosis program – for anyone wishing to lose 100 lbs or even struggling to lose those last 15 to 25 lbs.
To your Health, Results and Success!
Lynn Thier – Your Mental Fitness Trainer & Fat Loss Expert!
About: Lynn Thier will get you there ~ with practical cutting edge methods for making positive shifts & change happen. Owner of Peak Performance Academy, Lynn teaches and consults on how to get mentally fit in sport, business and life. Lynn specializes in Weight Loss, Stress/Anxiety & Quit Smoking hypnosis… Lynn offers seminars, training’s and programs as well as Board Certifications in NLP Coaching, NLP Techniques, Hypnosis & Time Line Therapy(R).