Intermittent fasting is very easy. At certain times, you eat nothing. You only drink water or unsweetened tea or coffee. The effects on your body weight are enormous, as described in some other articles on BodyFast.de. But there are still some mistakes you can do which may delay your success or even might prevent it. You’ll find the main mistakes below.
1. You have the wrong expectations
Intermittent fasting primarily focuses on adjusting the body to a new rhythm: The body can take a conscious, small break from (abundant) food. Be patient. Over the years, the body has become accustomed to receiving food whenever it asks for it. This source of energy has been suddenly taken from it for a certain time. First, it has to deal with this change and this may delay results initially! Maybe you feel discouraged after just a few days, when the initial visual results are not immediately apparent. It is common for the body to take at least two weeks to acclimate! Furthermore, when you start fasting, your body fills shrinking fat cells with water, which can lead to weight fluctuations. With the following “whoosh effect”, you’ll lose weight. Our info graphic gives you the details:
2. You (still) eat too much!
No matter which dieting method you choose to reduce body fat, the goal is to achieve a caloric deficit. The same goal applies to intermittent fasting! According to many guides, it seems as if the caloric value is completely insignificant during the phase. However, too much food will always be turned into fat and become apparent in the form of unpleasing fat deposits. Intermittent fasting only works, if you eat mindfully during the phases of food intake. This means that the individual should not overeat, but consume normal portion sizes and choose healthy foods if possible. Here you find an easy system to determine the right amount of calories.
3. You eat the wrong things
Those who give in to their appetite following a fasting phase and consume unhealthy foods uncontrollably are ruining their successful weight-loss plan. As with any diet, you should not only watch the amount, but also the quality of your food intake. A balanced diet without too much sugar is one of the easiest ways to reach your goal weight. When you implement intermittent fasting, it is also very important to adjust your dieting plan to the new rhythm. This will ensure that you prevent ravenous appetite attacks and guarantee your body that it will be supplied with the necessary nutrients. The BodyFast intermittent fasting app smart coach is doing this for you, but you can also manually adjust the times of each week of fasting to fit your daily routine.
4. Insufficient preparation
Losing weight successfully, requires well thought out preparation. As previously mentioned, it is very important to pay attention to the quality and quantity of the food intake. A weekly meal plan and shopping-list will help you track your nutrition. This way you can avoid foods with high caloric value (especially foods with sugar) that you would either consume immediately after you buy them or that you keep handy at home. Alcohol consumption must be adjusted further. Only water, unsweetened tea and black coffee are allowed during the fasting phase. Ideally, you want to plan in advance. This way you can reduce or eliminate luxury foods such as alcohol or coffee with sugar from your diet instead of trying to eliminate them when you start fasting. This can quickly lead to withdrawal symptoms, headache and stress. However, with a little bit of patience, symptoms will pass rather quickly and should not keep you from fasting! The positive effects will reward you.
5. You don’t exercise enough
Those who want to lose weight the healthy way, should exercise as well. Physical activity promotes the development of muscle mass, for which a high amount of energy is used. Should you decide to remain inactive during your intermittent fasting to save energy, you achieve the following: Your metabolism may need less energy so that it will turn energy into fat cells. At the same time, muscle mass may be reduced, as the body no longer requires it. Regular physical activity boosts the metabolism as well as fat burning processes. Regular walks, jogging or strength training at the gym is all compatible with intermittent fasting. Allow your body to take some time to adjust. It will happen quickly. Soon you will feel fitter, more toned, and slimmer. Weekly BodyFast challenges will help you to stay fit and to promote the integration of activity in your daily routine. Challenges are suggested to you by the Coach and are optional.
6. You limit your everyday life too much
Not all forms of intermittent fasting fits every daily routine. Sometimes there are unexpected appointments or events. For this reason, intermittent fasting allows for flexiblity of 1 to 2 hours. This should not become the norm and you should observe consistency of the food intake and fasting phases. Nevertheless, you should not limit yourself too much and it is important to keep up your perseverance, motivation, and interest in the fasting program.
7. You choose a fasting method which doesn’t fit to your life
Your current version of intermittent fasting might not fit your lifestyle particularly if the new rhythm is difficult to get used to. 5/2, 16/8 or 10in2 intermittent fasting can be accomplished by following various meal and fasting rhythms. If one version does not work for you, it is worthwhile trying a different one.
Ready to find the fasting routine that fits your everyday life? Get your personalized plan, delicious recipes tailored to your fasting lifestyle, supportive weekly tasks, daily motivational Coachings, and more in the BodyFast app.