She Tweaked Her Plan For Special Occasions
Over the holidays, Etienne-Mesubi continued with intermittent fasting but gave herself an expanded eating window of six or eight hours. We were celebrating, and I have no regret and no guilt for extending my window, she says. Even though I allowed myself extended time to eat, I didnt go crazy. I still enjoyed myself and my time with my family and kids. It was so freeing to know if I want to eat longer I can, and if I dont feel like eating anymore Im going to stop, she says.
Learned How To Eat Like A Human
Seriously, theres something liberating about learning how to eat like humans are supposed to eat.
It took me years of trying all types of diets before I realized the secret sauce, so to speak, was to just focus on eating real, nutrient-dense, clean foods.
Is it still called paleo? I havent heard anyone say paleo in a while. lol
Ive been paleo for almost 8 years and going paleo took away plenty of confusion for me.
Foods that come from the earth or have spent their lives living off the earth are the foods that humans are supposed to eat.
All of these newer foods have created the obesity epidemic were currently dealing with in addition to the heavy use of sugar, inflammation-causing industrial oils, and soy.
Figuring out how to eat clean, nutrient-dense foods helped me then figure out how to eat when I need to lose weight.
I also cleared up my eczema, regained my monthly cycle thats like clockwork now, and I improved my digestive system.
Here are a couple of my favorite books that have taught me the truth about modern foods, the problems with the standard American diet, and what to do to live a healthier life.
More posts on learning to eat like a human
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Get More On Bulletproof Intermittent Fasting
There is a ton of information on the internet about the benefits of intermittent fasting, including right here on the Bulletproof blog. Intermittent fasting is also a very popular subject among the guests I have on Bulletproof Radio like Brad Pilon, Dan John and even Dr. Joseph Mercola. You can check out these episodes here to get more info on fasting and its many benefits.
Fasting is one the most effective way to lose wight, I have written several blog posts, podcasts, and interviews about it. I was so impressed by intermittent fasting that I even wrote about it in the Bulletproof Diet book, and I continue to recommend it today.
Please remember you have to be really careful with fasting, especially if youre a woman like I wrote about here, fasting can change your life, but it has to be done right. You can also read more of my articles to see how to enhance fasting so you can super charge fat loss, stay focused longer, and feel better.
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Should You Do Intermittent Fast Every Day
If you can follow a daily intermittent fasting schedule, your body gets used to the cycle, and you may not feel as hungry as you do when you start. Your body adapts to the change in eating patterns.
Lets face it we are used to eating several times a day. And if you gradually ease into intermittent fasting, you will find it gets easier.
However, suppose you feel that you simply cannot do this. In that case, you can try expanding your eating window to 12 or 14 hours and eating a lot of vegetables and fruits, which are filling and yet not very calorific.
Do you find this very restricting? Then opt for skipping meals occasionally. Whatever method you adopt, know that eating fewer calories and eating healthier will enable you to lose weight and improve your health.
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How Does Intermittent Fasting Work For Weight Loss
Intermittent fasting was working perfectly for me, and it was easy to follow. I began to think more deeply about why it was working. Was my body changing because I was fasting for those 16 hours each day, or was it simply a trick I was playing on my mind to eat fewer calories? And if it was a trick, would my mind eventually figure it out?
In general, I think intermittent fasting helps people get more in touch with their needs, Varady says. Weve become accustomed to eating or drinking something every couple of hours. Wed never even noticed when were actually hungry or full. So when you go for longer stretches of time without eating, all of a sudden, your body becomes more attuned to it.
In my case, intermittent fasting made me more aware of my tendency to emotionally eat. Getting up early to get my young son to school, it wasnt as if I wanted to have that bagel and soda. I felt I needed that sugar rush to wake me up and get me going. Exercise replaced that without my needing to ride a sugar roller coaster every day.
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Reduced Oxidative Stress And Inflammation
Oxidative stress occurs as potentially harmful reactive oxygen species build up within the cells of your body that are metabolically active. Reactive oxygen species are, as their name suggests, reactive. They can react with and cause harm to your proteins and even your DNA. If a cell in your body cant counteract this damage quickly enough, it might become senescent, spew out inflammation, or even die.
Intermittent fasting forces muscle, brain and other tissues to become more efficient in their breakdown of metabolites and production of energy. This can help reduce ROS and levels of inflammation. Fasting also triggers the body to produce more antioxidants that help clean up ROS.
A study with prediabetic men who shortened their eating window to 6 hours a day for 5 weeks showed that this fasting regimen reduced plasma levels of the oxidative stress marker 8-isoprostane, in addition to improving insulin sensitivity and blood pressure. Alternate day fasting has been shown to increase the expression of superoxide dismutase and catalase, two powerful antioxidant enzymes that can clean up ROS in your cells. Another way to increase antioxidant enzymes is through exercise! Physical activity increases the levels of superoxide dismutase, which has a lot of benefits for all of the organs in your body.
Starting your fast earlier in the evening is also associated with lower breast cancer recurrence.
Stay Healthy With Intermittent Fasting
What about the misconception that intermittent fasting isnt great for your health? I had my annual checkup a couple of months ago and did blood work, explains Krystal. Im in perfect health!
Krystal shares her progress with her Instagram followers, who leave encouraging comments such as Amazing!!! Youre so inspiring! and #GOALS! And shes sure to take them on every aspect of her journey, including sharing breaking her fasts, easy ketogenic recipes, and workout fasts which are workouts she completes while fasting.
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Healthhow One Man Lost 50 Pounds Using The : 2 Intermittent Fasting Diet
Other intermittent fasting diets take a different approach. The 5:2 method, for example, requires you to eat as you normally would for five days a week, but on two nonconsecutive days, you eat just one meal a day. Wright says she spent five months conditioning her body to the 16:8 method. At that point, she says, she switched to the 20:4 method. According to this method, you fast for 20 hours and have a 4-hour eating window.
I wanted a change, says Wright. I wanted to try to boost my weight loss even more.
Wright says you should be cautious about using a more restrictive method like the 20:4. Condition your body on a less restrictive method for an extended period first, she says. Since the window of time for eating on the 20:4 method is small, Wright says you should be careful to space your meals apart and not eat all your calories in one sitting.
Ill maybe take like 30 minutes to digest some of that food, she says, and then Ill go and eat the rest.
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Drink Plenty Of Water
It might be so simple in the morning to reach for that second cup of black coffee. But this caffeine fix is not helping with your hydration. Hydration is something that is super important when trying to lose weight.
Many studies have shown that people who drink multiple glasses of water before a meal tend to eat less. This, of course, means they are taking in fewer calories, and that will assist them in maintaining their weight loss goals.
There is also significant proof that sometimes when you feel like youre hungry, you are actually just thirsty. So drinking more water can help with weight loss and ensure that your systems function properly.
How To Lose Weight With Intermittent Fasting
- How it works: Intermittent fasting requires you to eat within a certain window of time and fast during the rest. There are several different methods for intermittent fasting, some of which are more restrictive than others. The 16:8 method, for example, requires you to eat within an 8-hour window and fast for 16 hours. You would only eat two meals a day, for example, your first meal starting at noon and your last around 8 p.m.
- Make sure you choose healthy foods. Eating healthy food is important when you are on an intermittent fasting diet. Make sure you are getting all the macros you need – fat, protein, and carbs, and eat nutritiously diverse meals.
- Allow yourself some cheat meals. Intermittent fasting can become tedious over a long period of time. Allow yourself to have up to three cheat meals a month, but be careful not to overdo it.
- Exercise consistently: Exercise will help boost your metabolism to lose weight. Depending on how much weight you need to lose, pick a routine that works for you.
- Intermittent fasting teaches discipline. Because you cannot eat once your fasting period begins, intermittent fasting will prevent you from snacking and will train you to be disciplined around food.
- Be consistent and stay patient. If you have a lot of weight to lose, keep in mind that you will not lose it over night. Consistency and patience are key.
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How To Lose 40 Pounds In 2 Months With Exercise
As previously stated, while a healthy calorie deficit diet will help with weight loss, adding regular exercise to your routine will help you kick your results into high gear. So what are the exercises to 40 pounds in 2 months?
Sadly, there are no workouts that can help you burn that many calories in a day or a week to help you figure out how to lose 40 pounds in 2 months. Not even when you combine this with a healthy diet or even workout several times a day.
Working out several times a day, or for hours on end will not lead you to burning extra calories, instead it will only lead to overtraining which is accompanied with undesirable symptoms such as decreased performance during your sessions, plateaued progress, a loss of appetite, insomnia, lack of energy, lowered immunity, increased injury and pain in muscles and joints, irritability and unexplained mood swings, depression, insatiable thirst, as well as chronic fatigue .
The best exercises for weight loss include:
- Cardio workouts like running, walking, hiking, and swimming
- Calisthenics such as pushups, crunches, jump rope, chin-ups, pullups, lunges, squats, bear crawls, mountain climbers and sit-ups
All these types of exercise help burn calories during and even after the workout, help build muscle , lead to weight loss and make you stronger. With that said, you will still need more than 2 months to lose 40 pounds.
How To Lose 40 Pounds Without Starving
No matter the amount of weight you want to lose, weight loss takes time and patience. For those who are looking to lose weight in smaller quantities to make their much larger goal easier to meet, losing 40 pounds may be the first hurdle.
Most experts suggest that despite the amount of weight you lose, in order to be healthy, you should shoot for no more than 2 pounds a week. Losing weight too quickly can result in a lot of adverse side effects such as fatigue and muscle loss.
In order to lose weight at this level, you have to choose a diet plan that limits your calorie intake yet does not starve you. To make your weight loss journey successful, you need to find a good diet. So what is a good diet? A diet that is focused on you eating healthy foods that are nutrient-dense but low in calories is what most experts suggest.
But your diet isnt the only thing that needs to be adjusted for you to lose those 40 pounds. You will have to make some lifestyle changes that include adding exercise into your daily routine.
There is a lot to consider, so we thought we would help you out by creating a quick guide. This guide will be full of suggestions that should help you lose that weight easily and in a healthy way.
The Factors That Influence Your Weight Loss Potential On Keto And Intermittent Fasting
Your weight loss results on keto and intermittent fasting could be like Cindys or you could have a different experience. Maybe you lose even more weight or its slower going for you.
If youre wondering why the pounds arent coming off quite so quickly now that youre intermittent fasting on keto, here are the factors that come into play.
‘i Made A Decision To Become The Best Version Of Myself Possible’
Ever since I was a child, I had always been overweight. My health continued to deteriorate into my 30s because I was binge eating, smoking and drinking. I was completely inactive and I kept gaining weight each year.
In May 2016, my son was born with Fragile X syndrome, one of the leading causes of intellectual disabilities. I had a very difficult time meeting the demands of my teaching career and fatherhood, and I was always sluggish and lethargic.
In early 2018, I tipped the scales at 200 pounds. It was then that I made a decision to become the best version of myself possible, not only for my family, but for myself as well.
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Is Intermittent Fasting Safe
Intermittent fasting is safe, but its recommended not to do it long-term. Fasting can lead to nausea and dehydration and can even lead to weight gain over time. Intermittent fasting is generally considered safe since it combines short periods of fasting with short periods of eating. Just make sure not to extend the fast from one day to several consecutive days as it can put stress on the heart.
How One Woman Used Intermittent Fasting To Lose 80 Pounds In A Year
- Height: 5 feet 4 inches
In January 2019, Martine Etienne-Mesubi had had enough. She was 42 years old, and she weighed 225 pounds. She couldnt play outdoors with Zoe, her 6-year-old daughter, without stopping to catch her breath. When we went to the park Id say, Hold on Zoe, lets take a break, lets wait for mom, lets sit down.’ I hated that, she says.
Her second daughter, Ava, had been born a few months earlier, and Etienne-Mesubi ate whatever she wanted when she was pregnant and nursing. At 10 at night I would pull out a bowl of cereal or make toast, then go to bed right after. My eating habits were down the drain, she says. By the end of 2018 Ava stopped nursing, so the eating for two excuse wasnt cutting it anymore. Plus, Etienne-Mesubi was concerned about developing diabetes and hypertension, which run in her family.
She knew she had to take control of her weight and her health. Being 225 pounds and carrying on the way I was with no-holds-barred eating all the time, I realized cant keep eating like this.
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Daily Walking Can Help You Shed Weight Quicker
Increasing the amount of walking you do every day will help to shed pounds from your body in no time at all.
A study published in the International Journal of Obesity and Related Metabolic Disorders reported that brisk walking for 30 minutes on most days of the week was an effective part of a weight-loss plan.13
How can you include walking as part of your plan to lose weight fast and start seeing results within two weeks? In my article on how walking can help lose weight, you will find out how many calories you can burn if you add 10,000 steps to your day.
Ways to increase your steps daily include:
- Getting off the bus a few stops early or parking your car further from your destination and walking.
- Take the stairs rather than the elevator.
- Include a brisk walk as part of your lunchtime routine.
Where I Am Right Now
Unfortunately, I gained 10 pounds during the COVID stay at home order. Stress, chaos, and the unknown have impacted my daily intermittent fasting schedule and resulted in a gain on the scale.
But, Im still at a 20-pound loss, and I just implemented my Intermittent Fasting RESET plan on myself to lose, not only the 10 pounds that I just gained but those additional pounds that I still needed to lose.
Check out my Month One Results!
How about that post-workout hair, huh?? Ive got so much freaking class.
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