5 Intermittent Fasting Mistakes and How to Avoid Them
You’ve likely heard a lot about intermittent fasting and the range of
associated health benefits, including weight loss, gastrointestinal
improvements, stress management, restful sleep, and more mindful eating.
While intermittent fasting weight loss programs have a plethora of data demonstrating their effectiveness, it’s important to be aware of certain habits that can undermine your results. Follow this guide to avoid these five common intermittent fasting mistakes.
Choosing the Wrong Plan
There are a variety of intermittent fasting and weight loss meal plan options on the market today, and it’s important to find a schedule that works for you and your lifestyle. There are programs that alternate between one day of fasting and one day of eating, methods that involve fasting for 16 hours, options that allow for one meal a day, and many others. Whichever you prefer, it’s important to pick one that you can stick with. For example, if you have a demanding job, a packed family calendar, or you travel a lot, it’s important to pick an intermittent fasting plan that offers enough flexibility for your schedule.
Getting Impatient
Patience is a virtue in all aspects of life, but it’s especially true in the world of weight loss. Intermittent fasting weight loss plans take time and discipline, and results are not instantaneous.
First, it’s important to be patient in finding the right approach. The easiest way to derail an intermittent fasting regimen is by selecting one that doesn’t suit your lifestyle. You should plan on giving your body time to adapt to this change too, including potentially starting with a smaller fasting window and gradually increasing it in 30 or 60-minute increments.
Second, you’ll also need to be patient regarding when you see results. The first week is typically the hardest since your body is adapting to this new schedule. During this time, it’s easy to feel like you’re not seeing results despite following the plan. But, if you give your body the time it needs to adapt, and you stay focused on your intermittent fasting plan, you will see results. The key is to view it more as a lifestyle change and less as a one-time variation.
Not Adapting Your Exercise Routine
Just as it’s important to give your body time to adapt to a new eating plan, it’s equally critical to adapt your exercise routine as well. You might want to consider moving your workout routine to the evenings to correspond with the time of day when you’re eating more, or, if you fast for an entire day, you might want to substitute yoga or Pilates for an intense cardio workout.
Binge Eating
Especially early on, you might find yourself focusing on your eating window. To avoid fixating and increasing the likelihood of overeating, make sure you select the right intermittent fasting weight loss program and drink plenty of fluids during fasting times.
Also be mindful of what you eat during non-fasting periods. Select filling and nourishing foods that are high in fiber, protein, unsaturated fat, and complex carbohydrates so you will not feel famished later on. As an added bonus, these foods will also help you build leaner muscle and boost energy levels.
Not Preparing Nutritionally
Before starting a fast it’s important to prep nutritionally first. Heading into a fast after a night of rice and beans is a lot more difficult than entering after several days of eating a high-fat, low-carb diet because the body's blood sugar will be stable. In fact, most people fail in their intermittent fasting efforts because of a lack of electrolytes or a diet too high in carbs (even healthy carbs) leading into a fast.
Fortunately, the 131 METHOD teaches you how to enter a fast so it's safe and effective without intense hunger, dehydration, or feeling lightheaded. And in addition to downloadable resources and access to industry experts, they offer a community of support to help you achieve your health goals.
About 131 METHOD
The 131 METHOD is a healthy weight loss solution that fits your unique needs and lifestyle, without restrictive rules and confusing diet trends. It was created by celebrity fitness trainer Chalene Johnson and offers personalized solutions and support for each member, including access to doctors, registered dietitians, researchers, and other industry experts. The 131 METHOD removes the barriers around eating and creates a customized approach to healthy weight loss.
Learn more about the 131 METHOD and intermittent fasting weight loss at 131method.com
While intermittent fasting weight loss programs have a plethora of data demonstrating their effectiveness, it’s important to be aware of certain habits that can undermine your results. Follow this guide to avoid these five common intermittent fasting mistakes.
Choosing the Wrong Plan
There are a variety of intermittent fasting and weight loss meal plan options on the market today, and it’s important to find a schedule that works for you and your lifestyle. There are programs that alternate between one day of fasting and one day of eating, methods that involve fasting for 16 hours, options that allow for one meal a day, and many others. Whichever you prefer, it’s important to pick one that you can stick with. For example, if you have a demanding job, a packed family calendar, or you travel a lot, it’s important to pick an intermittent fasting plan that offers enough flexibility for your schedule.
Getting Impatient
Patience is a virtue in all aspects of life, but it’s especially true in the world of weight loss. Intermittent fasting weight loss plans take time and discipline, and results are not instantaneous.
First, it’s important to be patient in finding the right approach. The easiest way to derail an intermittent fasting regimen is by selecting one that doesn’t suit your lifestyle. You should plan on giving your body time to adapt to this change too, including potentially starting with a smaller fasting window and gradually increasing it in 30 or 60-minute increments.
Second, you’ll also need to be patient regarding when you see results. The first week is typically the hardest since your body is adapting to this new schedule. During this time, it’s easy to feel like you’re not seeing results despite following the plan. But, if you give your body the time it needs to adapt, and you stay focused on your intermittent fasting plan, you will see results. The key is to view it more as a lifestyle change and less as a one-time variation.
Not Adapting Your Exercise Routine
Just as it’s important to give your body time to adapt to a new eating plan, it’s equally critical to adapt your exercise routine as well. You might want to consider moving your workout routine to the evenings to correspond with the time of day when you’re eating more, or, if you fast for an entire day, you might want to substitute yoga or Pilates for an intense cardio workout.
Binge Eating
Especially early on, you might find yourself focusing on your eating window. To avoid fixating and increasing the likelihood of overeating, make sure you select the right intermittent fasting weight loss program and drink plenty of fluids during fasting times.
Also be mindful of what you eat during non-fasting periods. Select filling and nourishing foods that are high in fiber, protein, unsaturated fat, and complex carbohydrates so you will not feel famished later on. As an added bonus, these foods will also help you build leaner muscle and boost energy levels.
Not Preparing Nutritionally
Before starting a fast it’s important to prep nutritionally first. Heading into a fast after a night of rice and beans is a lot more difficult than entering after several days of eating a high-fat, low-carb diet because the body's blood sugar will be stable. In fact, most people fail in their intermittent fasting efforts because of a lack of electrolytes or a diet too high in carbs (even healthy carbs) leading into a fast.
Fortunately, the 131 METHOD teaches you how to enter a fast so it's safe and effective without intense hunger, dehydration, or feeling lightheaded. And in addition to downloadable resources and access to industry experts, they offer a community of support to help you achieve your health goals.
About 131 METHOD
The 131 METHOD is a healthy weight loss solution that fits your unique needs and lifestyle, without restrictive rules and confusing diet trends. It was created by celebrity fitness trainer Chalene Johnson and offers personalized solutions and support for each member, including access to doctors, registered dietitians, researchers, and other industry experts. The 131 METHOD removes the barriers around eating and creates a customized approach to healthy weight loss.
Learn more about the 131 METHOD and intermittent fasting weight loss at 131method.com
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