How long have you been eating the foods that you eat on a daily basis?
How many years has it been since you have been on your current routine?
I get asked often about my daily intermittent fasting routine so I figured I’d make a post so I can just share it next time.
YES, intermittent fasting can help you lose weight fast!
YES, most people that try intermittent fasting fail. It’s no different from how 95% of diets and dieters fail.
It’s so easy stupid simple yet it’s the hardest thing you’ll have to do…
If you can change 1 thing and 1 thing at a time, you’ll not only successfully lose the weight & keep it off, but you can also apply this simple principle to ALL aspects of your life.
So what is it? HABIT! Your habit…
It has been scientifically proven that you can NOT change your habit. You can NEVER stop from doing a habit. Once you have a habit, it is ingrained in your brain, ingrained in your neuropathway.
The ONLY way to stop a habit is to replace it with a NEW habit.
When you get the urge to eat something bad like a donut, you can resist for a little time but if you don’t replace that urge with something else, it’s only a matter of time before you give in and that’s why 95% of diets fail.
Replace drinking soda with water, replace eating that specific food with an activity or choosing a different food. Because if you try to “start” your “diet” and quit eating badly all at once before you have established a new habit for each & every single old bad habit, you’ll eventually falter & go back to your old ways.
WHY I think intermittent fasting is a superior diet…
It’s actually a lifestyle change & a good habit that has a cascade of benefits if you can intermittent fast for 1 month, you’ll never want to go back to your old ways.
You don’t have to stop eating anything (yet)
Only 1 habit to change (eating schedule)
Once you have mastered intermittent fasting you can incorporate ANY diet plan that best suits you.
My intermittent fasting routine…
I practice the 16/8 schedule. That’s 16 hours of fasting with zero caloric intake, then 8 hours of eating.
Why is intermittent fasting easier? Again… because you don’t (yet) have to change your eating habits. You can eat everything that you normally eat. Just not between the fasting hours.
My last meal or calorie intake is at 8 pm and I don’t take in any calories until 12 pm noon the next day. That’s 16 hours. It may sound challenging but think about it… Your asleep for 8 hours so you’re really only NOT eating before bed and skipping breakfast.
If you feel this is too difficult, start with 14 hours fasting. Stop caloric intake at 8 pm and don’t eat breakfast until 10 am. Then extend it to 11 am and then 12 pm.
The most important key point is to NOT eat a minimum of 2.5 to 3 hours before bed!
Our bodies are hydroelectric & need plenty of water to operate efficiently. How much water do you need to drink daily? We need to drink 1/2 our body weight in ounces of water. For example, if you weight 300 lbs, 1/2 of that is 150 lbs, therefore you’ll need to drink a MINIMUM of 150 ounces of water daily. If you workout or are sweating a lot, you’ll need to drink more water.
Alcohol & caffeine are diuretics. They cause your body to shed water. So if you drink 1 cup of coffee, you’ll need to replace the water loss with 3 cups of water for each cup of coffee. Alcohol is much worse, 5 cups of water for every 1 cup of alcohol.
A lot of diet plans & pills have lots of caffeine & have you drink lots of tea. You’ll shed water weight & feel good for the 1st week because you’re jacked up on caffeine & happy that you lost some weight. Then your body will be so dehydrated that you’ll crave to eat calorie-dense foods. Dehydration will cause major hunger & cravings for calorie-dense foods like chips & cupcakes.
Also working against you is the thirst. Your brain often confused between thirst & hunger. Most people will eat instead of drink water because they feel an urge to eat when they are in fact thirsty.
Anytime you feel hungry, drink a full 16oz glass of water and possibly again after 15 minutes. if you still feel hungry, then eat.
Drinking 30 minutes prior to eating will help with digestion and if you ever had heartburn, this is the root cause… dehydration.
Your stomach lining produces a mucosal layer that keeps the acid in the stomach. When you are dehydrated, this mucosal lining is too thin & acid seeps through and causes heartburn. By drinking water 30 minutes prior to a meal, you’ll have enough water for your stomach to strengthen the mucosal lining.
Also, if you drink a full glass of water before a meal, you will not be thirsty during a meal & will digest your food much more efficiently. Avoid drinking during a meal or right after. If you drink during a meal, you’ll dilute the digestive enzymes & acids required to digest the food. Antacids are the WORST. Avoid Antacids like TUMS at all costs! Develop the habit of drinking a full 16oz glass of water before a meal & you’ll never have another heartburn.
Some people will experience low energy levels in the mornings when they fast. This is because they are dehydrated. Again your body is hydroelectric & without the H20, water, your body has a difficult time producing energy. So drink a full glass of 16oz of water immediately when you wake. Have a bottle or glass of water ready by your bed. Then go to the bathroom, after you have freshened up, drink another 16oz. AND another 16oz in 15-30 minutes. You’ll notice you’ll have energy & bowel movements. Which is good.
To sum it up…
No calories from 8 pm – 12 pm
Let your meals digest for 3 hours prior to sleeping
Drink 16oz water immediately in the morning
Drink 2x more 16oz by 12 pm
Drink 30 minutes prior to eating a meal
Watch as the lbs shed off…