Intermittent Fasting - Weight Loss Plateau Help!

I know a lot of you are focusing on weight loss goals so I thought it would be an appropriate time to talk about weight loss plateaus and specifically a highly requested topic: intermittent fasting. So first of all, what's a plateau?
Weight Loss
 

When we go on a journey to lose weight, we typically make some changes in our diet and lifestyle. The types of foods we eat, the amount of food we eat, and maybe the type and amount of exercise we participate in too. At first, we may see some immediate results in terms of weight loss and it's exciting. But after a while, our bodies can get used to these changes and we stop seeing results. AKA, we may have hit a weight loss plateau. Now, this can be frustrating but a plateau is pretty normal on a weight loss journey. Our bodies are smart and they adapt. If we start feeding our bodies less food, it learns how to survive on less. And then although you started eating less than your body needed, that new intake can become what your body now needs. 

But we can't just eat less, and less, and less forever or exercise more, and more, and more. Now it's important to know that what seems like a plateau might actually mean a few different things. One, you haven't committed to your weight loss plan as well as you could. A piece of chocolate here, an extra handful or two, or three of nuts there, and we end up eating more than we think. We have to be honest with ourselves. Is this really a plateau or have we gotten too lax with our diet and exercise plan? Two, you may be at your ideal weight. That number is gonna vary by the person but sometimes we set weightloss goals that aren't realistic or necessarily healthy for our bodies. 

Our bodies will naturally try to maintain a certain weight where it's most comfortable, and reducing that further can result in regaining the weight later on. And three, other health factors might be preventing weight loss. Such as thyroid problems or other health conditions. Medications that you take, smoking habits, pregnancy, or menopause. Or it could just be you lost all the weight you're going to on that particular plan and now it's time to reassess and consider a new strategy. That is why it's important to switch things up. So like I said, our bodies get used to what we do. 

Over time, especially when we've tried many different diets or yo you'd between them, we can end up in homeostasis. So pretty much the body establishes a norm and then tries to maintain it. We eat less, our body adjusts to that new norm, and then we have to take some action to shake up that new norm again if we wanna see further progress. So, homeostasis can lead to a weight loss plateau but remember that not all plateaus are a result of homeostasis as we discussed earlier. There are a few ways to overcome a plateau. It could be just adjusting calorie intake. But it doesn't have to be. 

Remember, we don't want to cut our calories too low. We need that fuel to function and eating too few calories consistently can actually slow down our metabolism. You can also try switching up your macronutrient ratio or alternating between different workout routines. We're all different and it takes some trial and error for each of us to find what works for us. But one specific way that could be helpful to overcome a weight loss plateau and the main purpose behind this video is intermittent fasting or IF. Intermittent fasting is essentially an eating pattern that cycles between periods of fasting and eating. Now, this is not a diet. It's not about which foods you eat but when you eat them. Someone who is intermittent fasting is choosing to not eat on purpose for a period of time. 

They consume calories during a specific window of the day and choose to not eat fora larger window of time. There are many different approaches, but generally, the fasting period can last between 16 and 48 hours. And remember, fasting means not eating anything. You can have beverages that don't affect blood sugar like water, coffee, tea, and non-caloric beverages but fasting will not work if we're consuming food and calories even if it's healthy. The idea is you're not eating anything. But that doesn't mean you have to go two full days without eating to incorporate this into your lifestyle. 

16 hours really isn't that long. If you finish dinner by 6:00 p.m. and then don't eat again until 10:00 a.m. the next day, that is 16 hours. So your window of eating would be 10:00 a.m. to 6:00 p.m. and fasting would be6:00 p.m. to 10:00 a.m. It doesn't have to be more extreme than that for people to see results. Another approach is the 5:2 diet. You fast two days per week eating only 500 to 600 calories and then eat a normal amount of calories on the other five days. 

You can also alternate between eating normally one day and then fasting for the next. Now I definitely encourage you to do your own research if you wanna try out intermittent fasting, but remember, it does not have to be extreme. A lot of you might be thinking what the heck? I thought 
Intermittent Fasting - Weight Loss Plateau Help! Intermittent Fasting - Weight Loss Plateau Help! Reviewed by Reaz blog on July 18, 2020 Rating: 5

1 comment:

  1. Each form of intermittent fasting has variations in the fasting-to-eating ratio. intermittent fasting 16 9

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