Tag: intermittent-fasting

Posted in Encouragement/Motivation, intermittent-fasting

Why I’m doing the Intermittent Fast

Posted on by HeatherLynn

                 I didn’t begin my journey with Intermittent Fasting on a whim.   I had heard about it years ago and brushed it off as an impossibility for myself.   Go without food for hours at a time? The very thought was daunting! 

                Fast Forward to the year coming out of the pandemic.   Many of us emerged a little heavier than when we went in.  Mercifully, I had maintained my svelte 300 lbs. of course it wavered between 290 and 300 but let’s call it what it is, shall we?   I looked no better, I looked no worse, but I certainly felt worse.   Lugging around that much weight can be very tiresome.    Imagine my skepticism when I started hearing about the drug for diabetes and how it was helping people lose weight.  Then they introduced a Semaglutide targeted for people who were obese and had health conditions such as high blood pressure and dangers of being diabetic.  Bonus!  I fit those categories!  My doctor didn’t even hesitate when I asked if I could give it a try, just typed up the prescription on his tablet and voila!  

                 Apparently, I wasn’t the only one reading the news.   There was, and possibly still is, a huge shortage for the first dose of the shot.   I waited a year and never did get it.   My prescription is still sitting in my cart as “pending” for my pharmacy last time I checked.   

After that initial first few months I started listening to my brother and how he was having success with his Intermittent Fasting.   I chose to try portion control and walking 10,000 steps a day.   He lost 2-3 pounds a week, I lost track of the number of times I felt disappointment when the scale wouldn’t move for me.    My brother encouraged me to try his method, rather than wait on a “miracle drug” that might only work for a short time, after all, there had been reports that many had plateaued while using it.   He said, “Why are you waiting, just forget the drugs and try this. If it doesn’t work, then you can do your own thing.” 

I must admit, he was convincing.  He was giving me an out if I needed it and all he was asking is that I give the fasting a fair shot.    That was last September.   

I began my journey with hesitance at 295 lbs.

It is now July; I am still on the journey, and it has become more of a habit now.   When I weighed in this morning, I was at 223.4 lbs.  

71.6 lbs. in ten months.  

                 Originally my goal weight was 175 lbs., however after doing some research, I may drop that down to 165 lbs. as that is more ideal for my height and body structure.

                 I have exactly one year to accomplish this.  At the end of that year, I intend on taking a cruise with my family.   In my head I am calling it my “Victory Celebration Cruise” to celebrate how far this journey has taken me.  

                 I know I can do this!  

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Posted in intermittent-fasting

Quick Guide on Intermittent Fasting

Posted on by HeatherLynn

The benefits of Intermittent Fasting are numerous.  It promotes weight loss, heart health, reduces inflammation, improves brain health and memory, boosts energy levels,  helps with high blood pressure, lowers cholesterol and many other wonderful things.   

I began Intermittent Fasting because of the benefits of the weight loss.   I had tried Keto, fad diets, portion control and calorie counting.  I have a lifetime of attempts that were only minorly successful before I fell back to my old habits.  

My first step was to educate myself.   Jumping right in and starving myself for hours at a time was not an idea that was welcoming, I needed to know more.   I talked to my brother who had been practicing Intermittent Fasting for several months.  He directed me to helpful TikTok sites and YouTube Channels by saying  “Just search Intermittent Fasting”  start watching and learning.  He also recommended getting a book if I preferred the old school way of doing things.   

I followed his directions and I did get a book.    “Intermittent Fasting for Women Over 50”  written by Nancy Vassallo

 (https://www.amazon.com/dp/B0B4H2CCCJ?psc=1&ref=ppx_yo2ov_dt_b_product_details)

The basic idea is there are 3 types of Intermittent Fasting.

Time-Restricted Feeding –  you eat within a certain period of time – generally within a 4-12 hour window and then fast the remainder of the day. 

Alternate Day Fasting – you fast one day and then eat regularly the next day.  

Periodic Fasting – this one involves extended fasting periods that occur periodically.  For example, fasting twice a week or once a month.    

I had a lot of weight to lose so I chose to use the Time-Restricted Feeding method.  

One of the more popular styles of this method is referred to as the 16/8.   You fast for 16 hours and have an eating window of 8 hours.  

Popular 16/8 time windows include:

  • 7 a.m. to 3 p.m.
  • 9 a.m. to 5 p.m.
  • 12 p.m. to 8 p.m.
  • 2 p.m. to 10 p.m.

You may repeat this cycle as often as you wish, I have chosen to practice with vigor at least six days a week, giving myself one day to “splurge” a little.  

I begin my fast at 8pm.   This accomplishes two things.   First, it helps me avoid the late night snack. I am not allowed to eat after that time therefore if I feel snackish after eight, I just drink a glass of water.  Secondly, I will sleep for a good portion of the fast.   This means I will not be burning major calories or be surrounded by temptations for those hours.  

When I am awake and still in the fast, I cannot consume calories, but I can drink black coffee, sugar free tea ( no sweeteners ) and water.   I struggled with the black coffee to begin with, but now its like second nature to me.   I’m not a huge fan of plain water so I drink the flavored seltzers, making sure there are no calories in them.

When my fast is over, I still watch my portions, but I also choose healthier selections of food.  I avoid processed foods and fast foods 98% of the time.   Admittedly, I do falter sometimes.   I will have a fairly light lunch, however some prefer a heavier lunch and lighter dinner.  The preference is your own.   You must do what works for you.

Many times in the afternoon you might want a little snack which is fine, however it should be something light and small.  A cheeseburger is not a snack.    You are human, you will stumble and a cookie will find its way to you.  Its totally ok, just don’t let it become a daily habit.

This is what is recommended for the most rounded diet :  ( Good luck, we know you are fighting habits but do your best to make this more and more part of your daily intake ) 

  • Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.
  • Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, etc.
  • Whole grains: barley, buckwheat, quinoa, rice, oats, etc.
  • Healthy fats: olive oil and avocados
  • Protein sources: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.

Try and give up soda.   Its just pure sugar and much too expensive these days!   Spend that money on some fruit and veggies instead.  

Limit the processed foods ( I know I said this ) like packaged snacks, deep-fried, sugary drinks, and most frozen meals.

Treat yourself to learning some healthy recipes.  

The biggest and best thing you can do for yourself is establish a “fasting buddy” to talk to. Someone going through the same thing you are.  You can bounce ideas off one another and reach out when you’re feeling discouraged, and encourage one another on your journey.

One last thing.   Many people tell me the reason they don’t do this is because they do not have time with their schedules.   The beauty of the Intermittent Fasting is that you can tailor it to your schedule and do what works for you.  

You can do this!  

Posted in Emotional Well-Being, intermittent-fasting

The Cons of Intermittent Fasting

Posted on by HeatherLynn

When you hear about Intermittent Fasting, you’ll be presented with the benefits. The weight loss, the heart healthy and lower cholesterol to name a few. However, for many on the fence, there are some hard and fast doubts of their own success and for good reason. The fears are just another fancy way of saying “Cons” when it comes to Intermittent Fasting.

Increased Feelings of hunger – absolutely 100% true. Your brain is hardwired to eat at certain times of the day and suddenly you are switching things up. There is going to be an argument about it. I once read somewhere that when you are super hungry, drink a glass of water first. If you are still hungry after drinking the water, drink another glass. If you are still hungry then you are legit hungry and its not dehydration driving your hunger pangs. With intermittent fasting though, keep drinking the water until the fast is over, you are going to have to get into that mind set.

Heightened Irritability / worsened mood – 100% true… the first week or two. Again, you are challenging years of habits and there is going to be some feedback. Women are especially familiar with the way heightened irritability works thanks to our experiences with the monthly raging hormones. You’ll be ok, this does not last. The good news is that once you get in your groove and get over that hump, your mood starts to improve greatly.

Increased thoughts about food – this just makes sense. You are knowingly depriving yourself. Just like on a “diet” you feel like you are sacrificing so you feel like all you think about is food! This comes and goes. Some days you are in great shape, some days you are struggling. The important thing is to hold fast to your goal and wait for the fast to end.

Fatigue – only in the beginning. While your body adjusts to the new pattern, its going to want to rest. As the scale slowly starts dropping the numbers, you’ll notice there is a new spring in your step and energy to keep moving where before you just wanted to sit and scroll through social media posts wishing you had more get up and go.

Feeling out of control around food/ overeating during eating windows – this one is going to be something you will always have to consciously be aware of. When you do eat, concentrate on healthy choices, avoid the fast food and processed foods. During your eating window, prep your meals, make a game plan for when you are out around other people and their food. There will be times that you will give in, just take 1/4 of what you would have done in the past. Take a container with you to restaurants and before you take a bite, put 1/2 of the meal in your to-go container so you don’t overeat ( restaurants are very generous with portions ). And above all, keep your Fasting Buddy on speed-dial/text so you can let them know you are feeling vulnerable. A good Fasting Buddy will talk you off the ledge and help you make a smart choice, reminding you of your ultimate goal.

All of these “cons” are perfectly normal, and if you choose to venture into Intermittent Fasting, you need to understand that the cons will not magically go away. They will hang around and poke up when you least expect.

Despite all the cons, the benefits and results are simply amazing. The feeling of accomplishment, when you see the scale finally begin to move after years of going the wrong way, is enough to outweigh any fear you might have.