Tammy Fuller
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Archive Monthly Archives: September 2017

Getting Started With Intermittent Fasting

Ever thought about getting started with intermittent fasting?

Getting started with intermittent fasting is one way to lose weight with some small, simple changes in the timing of your meals. Intermittent fasting is a great way to burn fat, lose weight and get healthier. And since there is no special equipment, no supplements, no books and no particular foods to buy, it’s also one of the easiest and least expensive ways to lose weight and get healthier. I combine intermittent fasting with a ketogenic lifestyle. The two eating styles pair well together and fasting becomes simple when you are fat adapted with keto. Read more about my experience with keto and intermittent fasting here.

A flexible eating plan

All you need to get started with intermittent fasting is a clock and a tiny little bit of willpower. I promise it won’t be hard and it is something you can easily do. The beauty of intermittent fasting is that it is very flexible. You can do it anywhere, anytime for as long as you’d like.

And you’ll start to see benefits from fasting when you don’t eat for at least 12 hours. That may seem like a long time, but it really isn’t. Let’s say you eat a late dinner around 7 p.m. All you have to do is not snack after dinner. Then go to bed, sleep for seven to eight hours and get up at 6:30 a.m. By the time you had your black coffee and gotten a shower your 12 hours are up and you can eat breakfast.

Kick it up a notch

When you’re ready to take it to the next step, try postponing breakfast by an hour or two. Or skip it altogether and head out for an early lunch around 11 instead. Do you see how easy and flexible this is? You can work in your fasting anywhere, anytime. Just don’t eat for a few hours before and after you go to sleep. I fast for 18 hours which means that I skip breakfast. Then I do all my eating in a 6-hour window. This is known as an 18:6 fast. There are other variations such as 20:4 and 23:1. You can tailor it to whatever works for you.

No matter how you fast, it is important to stay hydrated. This will help your body burn fat and keep your energy levels up. Water is always a good choice, as is mineral water which will also help replenish the salt and minerals your body is losing when you’re fasting. Herbal teas are nice when you want something warm to drink as is black coffee.

Give intermittent fasting a try and see if you can’t make it work for you. It’s one of the best things you can do for your overall health and well-being. And you’ll be pleasantly surprised how energized you’ll feel on fasting days once your body gets used to this.

traditional diets

How I Failed With Traditional Diets…or Did They Fail Me?

traditional diets

Traditional diets didn’t work for me. They worked short term but I couldn’t sustain them long term. I had success with many different diet plans. But I had never done the thought work required for changing my relationship with food.

My most successful traditional diet was Jenny Craig. This is a program where you get a personal consultant to work with you and they provide the food. Each week you go in and get weighed and talk with your consultant about how the week went. You set personal goals for the next week and select your next week’s food. You leave with boxes, bags and cans of food and a menu plan for how to use them. From this program I learned about portion control and accountability. I stopped the program because I was having jaw surgery. After recovery I felt that I was close enough to my goal weight that I didn’t need to go back.

What was missing?

Unfortunately I had not learned the skills to transition to a good eating plan. I hadn’t changed my thinking about food. I hadn’t learned to deal with urges and cravings. I hadn’t learned about the many ways I was using food for so many more reasons than just fuel for my body. I had basically learned how to eat processed food and practice calorie restriction (which doesn’t work long term). I didn’t know enough about nutrition. What I was learning was the government’s dietary guidelines which virtually guaranteed my eventual failure.

Slowly my old habits crept back in and I gained weight.

Fast forward many years and many pounds…

Earlier this year I had far surpassed my heaviest weight ever. I had working on personal development for the last couple of years but had never quite been able to do the mental work it took to conquer my thinking about my weight. Little did I know that my thinking was the root of the whole problem.

Coming soon I have a 4-week program to share with you what I have been learning. My goal is to help you think differently about food and to equip you to come up with your own nutrition plan. If that sounds like something that is interesting to you sign up for the newsletter by filling out the subscription form at the bottom of the blog so you will be one of the first to know.