Want to know my 8 Intermittent Fasting Tips to Get Started, so you can Reach Your Weight Loss Goals?

Part 3

Are you looking to try intermittent fasting and not sure how to get started? Wondering if intermittent fasting can help with weight loss or menopausal weight gain? 

In today’s episode, I go over 8 tips to get you started with Intermittent Fasting.

Have you ever considered intermittent fasting as a way to lose weight? Do you know the top benefits it can bring?

I will cover:

If you're interested in trying intermittent fasting, here are some tips that may be helpful:

Start gradually with fasting

Starting gradually with intermittent fasting can be incredibly important for individuals who are new to this practice. Intermittent fasting involves limiting food intake to specific windows of time, and while there are many potential benefits to this approach, it can also be difficult to adjust to at first.

By starting gradually, individuals can ease their bodies into the practice, giving themselves time to adapt and reducing the likelihood of negative side effects such as hunger, headaches, and irritability.

Gradual changes also make it more likely that individuals will be able to stick with the practice over the long term, which is essential for experiencing the full range of benefits that intermittent fasting has to offer.

Starting gradually can help individuals establish a sustainable, healthy approach to fasting that works for them and their lifestyle.

It's best to start with shorter fasting periods and work your way up to longer ones. For example, you could start with a 12-hour fasting window and gradually increase it to 16 or 18 hours.

Don’t make your fasting period too long (24 hours or longer) because if your body thinks it’s in starvation mode, you may start storing fat instead of burning it.

Eat nutrient-dense foods while fasting

When practicing intermittent fasting, it's important to choose nutrient-dense foods that will provide your body with the essential vitamins and minerals it needs. Some great options include leafy greens like kale and spinach, which are high in vitamins A, C, and K, as well as iron and calcium.

Other good choices include eggs, which are rich in protein and healthy fats, and nuts like almonds and walnuts, which provide a variety of vitamins and minerals as well as healthy fats and fiber. Berries are also a great option, as they are low in calories but high in antioxidants and fiber.

Finally, lean proteins like chicken, fish, and tofu can help keep you feeling full and provide your body with the amino acids it needs to build and repair tissues. Choosing nutrient-dense foods like these can help ensure that you stay healthy and nourished while fasting, making it easier to stick to the practice and reap the benefits it has to offer.

When you're not fasting, it's important to eat nutritious foods that provide your body with the nutrients it needs to function optimally. Focus on eating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.

Stay hydrated while doing intermittent fasting

During fasting periods, it's important to stay hydrated by drinking plenty of water, herbal tea, and other non-caloric beverages.

Staying hydrated is crucial when fasting because water plays many essential roles in the body, including regulating body temperature, aiding in digestion, and transporting nutrients throughout the body.

When fasting, it's easy to become dehydrated, especially if you're not consuming enough fluids during your eating windows. Dehydration can lead to headaches, dizziness, fatigue, and other unpleasant symptoms that can make it difficult to stick to your fasting schedule.

To stay hydrated while fasting, it's important to drink plenty of water throughout the day, especially during your eating windows. You can also consume other fluids such as herbal tea, bone broth, or electrolyte-enhanced water.

To make it easier to drink enough water, consider carrying a water bottle with you throughout the day and setting reminders to drink at regular intervals. Additionally, be sure to avoid or limit caffeine and alcohol, as these can contribute to dehydration. By staying hydrated while fasting, you can help ensure that your body stays healthy and functions optimally.

Be aware of your hunger cues

During fasting periods, you may experience hunger pangs. It's important to listen to your body and break your fast if you feel lightheaded, dizzy, or overly hungry.

When fasting, it's important to tune in to your body's hunger cues and eat when you feel genuinely hungry. Ignoring your body's hunger signals can lead to overeating and make it more difficult to stick to your fasting schedule over the long term.

One tip for following hunger cues while fasting is to start with a smaller eating window and gradually increase it over time. This can help you get in touch with your body's natural hunger rhythms and learn to recognize genuine hunger from other types of cravings or emotional eating.

Another tip is to eat slowly and mindfully, savoring each bite and paying attention to how your body feels. This can help you tune in to your body's signals and recognize when you're starting to feel full.

Finally, be sure to stay hydrated throughout the day, as dehydration can sometimes masquerade as hunger. By following these tips and learning to listen to your body's hunger cues, you can create a sustainable fasting practice that works for you and supports your overall health and well-being.

Make your eating window earlier in the day

You don’t want to eat right before bed because then your body will have a hard time digesting the food you just ate.

When practicing intermittent fasting, it's generally recommended to have your eating window earlier in the day rather than later. This is because having a full stomach when going to bed can disrupt sleep and may contribute to weight gain.

Digestion is a complex process that can take several hours, and eating too close to bedtime can interfere with the body's natural sleep rhythms. Additionally, when you eat late at night, your body may be more likely to store the calories as fat rather than using them for energy.

By having your eating window earlier in the day, you give your body plenty of time to digest your food before bedtime, which can help promote better sleep and weight management.

Ideally, you should aim to finish your last meal at least 2-3 hours before going to bed. By adopting this approach, you can support your body's natural rhythms and improve your overall health and well-being.

Choose a fasting method that works for you

There are many different methods of intermittent fasting, so start slowly and find one that works for your body and feels good.

Choosing a fasting program that works for you is essential for achieving success and maintaining the practice over the long term. There are many different approaches to intermittent fasting, ranging from shorter fasts to longer ones, and from strict schedules to more flexible ones.

The key is to find a program that fits your lifestyle, preferences, and health needs. If you choose a program that is too difficult or restrictive, you may struggle to stick with it and may even experience negative side effects.

On the other hand, if you choose a program that is too lenient or doesn't align with your goals, you may not experience the full range of benefits that intermittent fasting has to offer.

By taking the time to research different programs and experimenting with what works best for you, you can find a fasting approach that fits your unique needs and helps you achieve your health and wellness goals.

Don't overeat

When it's time to break your fast, it's important not to overcompensate by eating too much or making unhealthy food choices. Stick to your normal eating habits and focus on nutrient-dense foods.

While fasting can be an effective tool for weight loss, it's important to remember that you still need to maintain a calorie deficit to achieve your goals.

Overeating during your eating windows can quickly undo the progress you've made and may even lead to weight gain. When fasting, it's important to pay attention to portion sizes and choose nutrient-dense foods that will help you feel full and satisfied without overeating.

Additionally, it's important to avoid compensatory behaviors like binge eating or excessive snacking during your eating windows.

By practicing mindful eating and staying attuned to your body's hunger signals, you can prevent overeating and ensure that you stay on track with your weight loss goals.

Ultimately, the key to successful weight loss while fasting is to strike a balance between calorie restriction and adequate nutrition while avoiding the temptation to overindulge.

Intermittent fasting can seem daunting at first, but it doesn’t have to be! Setting up a fasting schedule that works for you is simpler than you think.

Start by planning out your meals. Decide which days you want to fast and then create a meal plan for the days you’re not fasting.

It’s important to make nutritious choices so your body can get the nutrients it needs. Eating a balanced diet will help you stay on track with your weight loss goals.

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You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.