Today's post is by Amber from FitHealthyBest.
Like many moms, I came out of that second postpartum haze heavier, softer, and more tired than ever.
Luckily, I started hearing about intermittent fasting.
I began my fasting practice earlier this year, lost 30 pounds, and am now hooked on my new fasting lifestyle!
Below is my story on how my life has changed due to intermittent fasting!
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Right away, the relief of one less thing on my to-do list each morning was instant:
- one less meal to plan
- one less thing to do in the morning
- more time spent to cherish my beloved cup of coffee
- more time for my never-ending to-do list as a working mom
And guess what?
I lost 10 pounds quickly in those first two months of intermittent fasting!
I was so excited. Not only was I was feeling great and losing weight, but I also didn’t feel deprived.
Yes, yes, yes! This new fasting practice was the best thing ever!
Over the next six months, I lost the last 20 pounds of my ‘baby weight’ — even dipping below my wedding-day-weight! Score!
There were some ups and downs along the way, but, for the most part, intermittent fasting fit seamlessly into my life.
No deprivation, no food off limits, no weird diet products. Simply skipping breakfast. So easy.
To this day, I still practice intermittent fasting, even after I’ve more or less reached my weight loss goal.
There are numerous health benefits I enjoy from intermittent fasting outside of just the fat loss.
Here are my best tips to get started and succeed in your journey.
Slowly increase your fasting window.
The best way to start your fasting practice is to start slow.
The most common fasting window is 16 hours, followed by an 8-hour ‘feeding’ window.
However, I would not recommend jumping right into the 16 hours fast.
Start with a 12-hour fast — something like 9PM to 9AM — and work your way up from there.
You’ll be surprised at how easy it is to omit or delay breakfast.
Start with alternate day fasts.
Another easy way to acclimate your body to intermittent fasting is to fast every other day or every third day for the first two weeks of your fasting practice.
Combining alternate day fasts with slowly increasing your fasting window (as mentioned above) will set you up for success and allow your body to acclimate to its new schedule.
I discuss this more in my free intermittent fasting beginner schedule for my e-mail subscribers, which you can sign-up for here.
Don’t obsess over bite-sized calories.
Without a doubt, the number one question I receive about intermittent fasting is whether you can put cream in your coffee or not!
Technically, putting cream in your coffee DOES break your fast.
However, I have always fasted with a splash of cream in my coffee.
Some experts say that anything below 60-80 calories will still allow you to achieve the fat loss benefits of fasting.
In my personal experience, I have found that a splash of cream in my coffee compliments my fasting practice.
The small amount of calories blunts my hunger enough to allow me to fast. Plus, who doesn’t like cream in their coffee?!
Remember to fuel your body well during your feeding window.
Intermittent fasting is simply an eating schedule that allows dieters to reach their caloric deficit goals more quickly.
However, that does not mean you should eat junk during your feeding window.
Your body needs to be fueled properly, and I have found that eating well the majority of the time makes me feel even better during my fast.
Of course, the occasional treat will keep any dieter sane, but it’s important not to let intermittent fasting be an excuse to eat like crap.
Stay as active as possible during your fast.
I have found that I breeze through my fasting hours much more easily if I’m more active during those hours.
I work at a desk job, so I make sure to schedule any active work during the morning hours, if I can — in-person meetings, errands around the office, standing during a conference call, etc.
In the afternoon, once my eating window has started, I use that time to hunker down at my desk and get my in-depth work done.
On the weekends, I try to plan outings with my family during the morning hours to make fasting easier.
Now that I’ve reached my dieting goals, I don’t always fast on the weekend, but when I was aiming for fat loss, I did make morning activities more of a priority. It helps your fast go by much more quickly!
Shift your feeding window later if you like to eat at night.
One of the worst dieting myths ever is that you shouldn’t eat anything after dinner if you want to lose weight.
That sounds like a pretty sad life to me because I love to eat after dinner! Anyone else?
This is why intermittent fasting is so amazing. If you like to eat at night, shift your eating window later.
My eating window is around 1PM to 9PM on the days I practice a 16 hour fast.
Do whatever works for you! I prefer to consume my calories later in the day because that’s when I like to eat, so I shift my eating schedule to fit my presences.
Focus on these bonus health benefits!
As I mentioned earlier, some AMAZING health benefits come with intermittent fasting in addition to just fat loss.
- better appetite control
- lower blood sugar levels
- improved longevity/longer lifespan
- possible prevention of cancers/disease
- improved cognitive function/clarity
- improved energy levels
- better sleep
- can reset your circadian rhythm
- increased human growth hormone and strength
- reduced inflammation in the body
I can personally vouch for nearly all of the benefits above (can’t exactly predict how much it will extend my lifespan by yet!). I feel better than ever, and my energy levels are off the charts.
It has made me such a better mom, wife, and employee! Three things that are very important to me!
I hope you enjoyed my intermittent fasting tips and tricks!
I am so happy I discovered intermittent fasting and am now enjoying the many health benefits it offers — including being 30 pounds lighter!
Have you ever tried intermittent fasting?
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