Intermittent fasting is one of the most popular health and fitness topics today. Everyone is absolutely raving about how life-changing it is, and how it is one of the easiest programs to stick to. People who practice intermittent fasting have reported incredible benefits such as extreme weight loss, increased metabolism, and improved bodily functions.
For those looking to get into intermittent fasting or any new program for that matter, you have to first understand what you’re doing before you do it. There is a ton of studies and information available out there regarding intermittent fasting. It has been used therapeutically since the 1900’s to treat various conditions such as obesity, epilepsy, and diabetes.
But one thing people don’t realize is, intermittent fasting has been part of life for humans and many animals since the beginning of time. It’s embedded in our biology.
If you’re thinking about giving intermittent fasting a try, there are a few things you should know first. We’re here to take a look at some of the basics.
Today, Evolve Daily shares four things you should know before you dive into the world of intermittent fasting.
1) Make your fasting and eating schedule work for you
Intermittent fasting has great health benefits
Posted by Improvement Pill on Saturday, February 3, 2018
Intermittent fasting can be simple if you want it to be. The trick is making it work around your schedule. Some people have difficulty with making intermittent fasting work because they try to bend to someone else’s schedule. In order for this to work, you have to carefully plan your day to intelligently use your fasting hours.
Some of us go to work at a regular 9-5. Others work in the evenings until early mornings. We all have different obligations in daily life, so you can’t just simply copy another person’s schedule and think it will be good for you. By tweaking your fasting hours to work with your own schedule, you can achieve a balance that will make intermittent fasting much easier to handle.
A great tip would be to use the majority of your fasting hours during sleep. So strive to get as much sleep as you can, because you are less likely to feel hunger pangs in deep slumber. By the time you wake up, you need only wait a few more hours to break your fast.
2) Ease yourself into it
You don’t have to do an 18 hour fast immediately out of the gates. Give your body time to adjust to your new eating pattern. Those who rush into things will have a harder time getting used to intermittent fasting.
Ease yourself into it. Start by fasting for 14 hours for the first two weeks. When you start to feel more comfortable, bump your fasting hours to 15, 16, and so forth. Do this until you reach a fasting method that you are comfortable with.
Intermittent fasting takes time to get used to, which is actually one thing that makes it easier to stick to. Because it isn’t a sudden change in your eating habits, you have the flexibility to tweak and alter your eating pattern to make it fit into your lifestyle.
3) Drink more water
Because you are spending long periods not consuming any calories during the day, it is important that you stay well hydrated to make sure your body functions properly internally. Your body needs a good amount of water to maintain proper health and it’s easy to overlook this fact when you’re fasting.
Also, sometimes when you think you’re hungry, you’re actually dehydrated instead. So the next time you feel hunger pangs during your fasting window, drink a glass of water. It could make the feeling of hunger disappear quickly.
Do try to space your water intake evenly throughout the day, however. You don’t want to be consuming all of your water intake too close together because it will expand your stomach and make it larger, which in the end gives you stronger hunger pangs.
4) Take pictures of your progress
While intermittent fasting, the number on the scale will fluctuate, sometimes even as much as 2-3 kg. On some days it will be very low, on others, it will be high. It can even fluctuate on an hourly basis. This is due to water retention and bloating, which is a small side effect of intermittent fasting.
What this means is that you shouldn’t be bummed out about the number you see on the scale as it is not a good way to track your progress. A better option would be to measure yourself with a tape measure, or take pictures of yourself in front of the bathroom mirror.
People taking selfies in the bathroom may be corny and cliche, but you’ll want to see how much you’ve changed physically over a certain period. Taking pictures of your progress is the best way to determine if what you’re doing is actually working.
If you look great and feel great too, then the number on the weighing scale won’t matter as much.
If you found this article interesting, here are some others that you may enjoy: