En el ayuno intermitente, el éxito se puede medir

El problema con la báscula

erfolg_beim_intervallfasten_anhand_der_koerpermasse_messen¿Te suena?: te has armado de valor y te has subido a la báscula pero, una vez más, el resultado no es lo que esperabas.

Seamos sinceros: muchos de nosotros basamos nuestro bienestar en un simple número que nos muestra un pequeño aparato. Porque lo hemos aprendido así. Porque nos da información rápida. Porque podemos hacerlo en cualquier momento y a cualquier hora. Porque es fácil.

… ¡Demasiado fácil! Y es que, aunque la báscula sea sin duda el método de medición número 1, ¡solo pesarse no es concluyente!

Esto se debe a que el peso corporal es un fenómeno más complejo y refleja la suma de componentes muy diferentes y variables de tu cuerpo: huesos, músculos, órganos, grasa, agua, sangre y mucho más. Todo esto conforma la cifra que llamas peso corporal.

Teniendo en cuenta que tu cuerpo está formado aproximadamente por un 60 % de agua, un agua que está influenciada por innumerables factores (como consumo de sal/cafeína, ingesta de carbohidratos, ejercicio, estrés, hora del día, ciclo femenino), cualquier fluctuación tiene literalmente mucho peso. Tu báscula no puede reflejar todos estos factores.

 

Por qué no basta (solo) con pesarse

A veces parece que no pasa nada durante semanas, al menos no en la báscula. ¡Tal vez sí en tu cuerpo! Es posible que en ese tiempo hayas ganado músculo y perdido grasa sin que todo eso se refleje en tu peso corporal. Y es precisamente este hecho el que abre las puertas a otras formas de medir tu éxito.

Esto no significa que tengas que tirar la báscula por la ventana la próxima vez. No es un aparato diabólico ni un infame mentiroso. Pero solo te cuenta la mitad de la verdad. No tiene en cuenta otros aspectos que tienen al menos el mismo peso. Y la cantidad de árboles te impide ver el bosque.

¿Por qué debería medir entonces?

El peso solo debe ser una parte del conjunto de la información sobre tu cuerpo. Si la salud es un puzle de 20 piezas, el peso corporal es solo una de ellas. Así que deberíamos intentar completar el puzle. Y, en este camino, medir otras partes del cuerpo es un paso prometedor. Además, tampoco hace falta un equipo sofisticado, cualquiera puede hacerlo: basta con una simple cinta métrica.

Si te mides, podrás ver y documentar los cambios que se producen en tu cuerpo, incluso cuando la báscula se estanca o parece volverse loca. Puedes ver con qué rapidez estás perdiendo grasa y, sobre todo, en qué zonas. Esto es algo que no te puede proporcionar ni siquiera una medición de la grasa corporal, porque no es capaz de distinguir entre la grasa «buena» (bajo la piel) y la grasa «mala» (en la barriga).

Por supuesto, el simple hecho de medirte no te dice nada sobre la composición exacta de tu cuerpo, pero ese también es un asunto complejo. Sin embargo, si las medidas disminuyen aunque mantengas el mismo peso, significa que has ganado masa muscular y has perdido grasa. En el futuro, también medirás tu evolución en centímetros y no solo en kilogramos.

 

Cómo medirte correctamente

 

Lo mejor es que midas las partes de tu cuerpo en las que quieres hacer un seguimiento de los cambios que se producen. El pecho, la cintura y las caderas son las zonas consideradas más o menos estándar, la parte superior del brazo y el muslo son otras zonas útiles. Precisamente por eso hemos integrado estos valores en nuestra aplicación.

Lo que vale para la báscula, vale también aquí: menos es más. Mídete solo 1-2 veces al mes, preferiblemente siempre en las mismas condiciones: por la mañana o en otro momento del día que no sea directamente después de las comidas, y desnud@ o siempre con la misma ropa ajustada.

Y por tonto que parezca, ¡anota tus valores! Esta es la única manera de seguir tu progreso en el tiempo. Por eso hemos incorporado la nueva función en nuestra aplicación BodyFast. Así, lo único que necesitas es una cinta métrica de tela, que debe ser suave y flexible. Te recomendamos la siguiente cinta métrica: https://amzn.to/3jwRGod

¡Y ya puedes empezar! Colócate en una postura relajada frente a un espejo, mantén las piernas cerradas y respira con normalidad. Es aún mejor si un amigo, tu pareja o un familiar te echa una mano. Lo mejor es ir de arriba hacia abajo. No te pongas la cinta métrica ni muy apretada ni muy floja y mide solo un lado de tu cuerpo cada vez.

 

Las zonas de medición

Parte superior del brazo

Mide la parte superior del brazo en el punto más ancho, a medio camino entre el codo y la articulación del hombro.

Pecho

Mide el pecho en el punto más ancho. En la mayoría de los hombres, está debajo de las axilas; en la mayoría de las mujeres, está en la línea del pezón.

Cintura

Mide la cintura en el punto más estrecho, entre 2 y 5 cm por encima del ombligo. Cierra las piernas, exhala suavemente y mide el valor después de soltar el aire.

Cadera

Cierra las piernas y mide la cadera a la altura de los huesos de la pelvis, en el punto más ancho.

Muslo

Mide el muslo en el punto más ancho, a medio camino entre la rodilla y la cadera.

 

Medir el éxito correctamente: lo que cuenta realmente

Quizá ahora te preguntes: ¿son normales mis medidas? SÍ, ¡CLARO! Del mismo modo que el IMC no es muy significativo —porque no tiene lo suficiente en cuenta la diversidad humana—, cada persona tiene una forma corporal diferente. ¡Por lo tanto, compararse con otros no es posible ni necesario!

Seguramente intentas alcanzar un determinado peso o unas supuestas medidas ideales. Te lo decimos bien claro: tienes que quitarte esa idea de la cabeza de una vez por todas.

Pero sí podemos plantearnos una pregunta: ¿realmente es solo el número lo que cuenta al final? ¿Un par de números capaz de hacerte feliz para siempre? ¡En absoluto! Se trata mucho más de percibir los cambios en tu cuerpo de manera consciente y de experimentar tu propia evolución personal, literalmente «desde muy cerca» gracias a la cinta métrica.

Porque el éxito no se mide solo en kilogramos o centímetros. El éxito es sentirte orgullos@ de ti mism@ y de tu evolución y sentirte cómod@ en tu propia piel.

 

¡Empieza ya el ayuno intermitente con la aplicación BodyFast!
¡Pruébalo personalmente y descarga la aplicación ya mismo!

41 comentarios sobre “En el ayuno intermitente, el éxito se puede medir

  1. Joanna Contestar

    Thanks for this article. I’m following a method based on BMR (the just cut it method), 7th month now, and I’m halfway through. I knew that I there would come day, when I will stop losing pounds so I wanted to check my body composition. I have downloaded your app and it’s the best 🙂

    • Jenny M. Autor del artículoContestar

      Hi Joanna,
      Thank you for your feedback and congratulations on your successes!
      What might also help to overcome a plateau is to vary your weekly plan a bit to avoid habituation and be more effective.
      Keep going, you’re on the right track 😉

    • Edilene Zaboto Contestar

      Esse aplicativo é incrível!!! Estou amando e confiante que alcançarei meu objetivo de transformação e emagrecimento.

    • Svenja Taubert Contestar

      Hi Shannon, thanks for your feedback.
      When losing weight, body fat is broken down evenly across the body, so you will definitely also get rid of back and belly fat.
      Kind regards, your BodyFast-Team

        • Ernestina Contestar

          Thank you. I’ll get a measuring tape for my thighs, arms and hips and record accordingly. I’m also getting an electronic/needle bathroom scale for good measure. I’ll weigh myself twice a month as prescribed. I’m happy with my diet & app. Never thought I’d enjoy drinking water! Now my body’s full before I eat to break fast & I don’t stuff it 😀

  2. Amélia Contestar

    I have done intermittent fasting for 4 weeks now with no sugar rash, over eating, compensating or so on and I have experienced no change on the scale. Am I the only one? I would like to read other people’s similar experience to decide if it is worth continuing.

    • Quirin Salomon Contestar

      Hi Amélia,

      It often takes some weeks until the body adjusts itself to the new eating habit of intermittent fasting. Therefore it is possible that you don’t lose weight in the first weeks. That differs from person to person.
      Do not doubt yourself or give in!

      I have a few tips for you:

      + If you didn’t lose weight, you should consider prolonging your fasting hours or fasting more often. That’s what our Coach does – he adjusts your fasting plans according to your goals and progress. But you can also choose a different week plan manually.
      + Intermittent fasting is no fast “wonder diet” which often leads to a yo-yo effect. It is a long-term change of your eating habits. That’s why weight loss can take some time.
      + In the eating periods you shouldn’t overeat – or eat more than you would usually eat without fasting.
      + If you have acute food cravings: stay active, go for a walk, meet friends and drink lots of water (two glasses are recommended).
      + You should avoid sugar and sweetened drinks also in the eating periods. If you really want to eat sugar, then directly after a larger meal, to let your blood sugar regulate itself better. This also reduces the hunger during fasting periods.
      + Sports are fine as well! Try to move while your fasting as this is very efficient with regard to fat burn! But please take care of yourself because your energy level might be lower.

      On top of that please do not focus too much on the number you see on the scales. Your body weight alone is not meaningful and adequate to track your success.
      + It could for example be changes with regard your water household that indicate a weight gain (even if you lost fat).
      + Additionally, training people gain muscles and loose fat at the same time. As muscles are heavier than fat you will see a climbing number on the scales even though you lost fat.
      + Measure your hips, waist and thighs, enter the figures in the app statistics and track them over time. These numbers are much more meaningful as they show you if and where you lost fat.

      I hope that this info helps you a bit to go on and believe in yourself!

      Kind regards,

      Your BodyFast-Team

  3. EUGENIA TORRES Contestar

    HOLA! GRACIAS POR TODA LA INFORMACIÓN. MUY ÚTIL. LAMENTO NO PODER ADQUIRIR EL ENTRENADOR PERSONAL, PERO NO MANEJO TARJETAS, TAMPOCO PAYPAL, ETC. PERO TRATARÉ DE SEGUIR LO MEJOR QUE PUEDA.

    • Jenny M. Autor del artículoContestar

      Hola Eugenia y bienvenidos a BodyFast!
      Dependiendo de la región en la que vivas, puede haber otras opciones de pago, como tarjetas de crédito prepagadas. Visita el App Store para más información. Te deseamos todo lo mejor para tu viaje de ayuno 🙂

  4. JOHNSON Angela Contestar

    Where do I go in the app to see the beginning to the end layout. What I can expect in my first 3 months. Is the 3 month design to help me reach my goal.

    • Quirin Salomon Contestar

      Hi Angela,

      Thank you for your question on how to use the BodyFast App!
      You can see the overview of your overall progress when you go to the “Me” tab. Also, you can decide with which pace you want to head into your fasting journey. The Coach proposes you fasting plans depending on your goals, your progress and your individual statistics.

      Here, some more info about what to expect from Intermittent Fasting with the BodyFast app:
      The BodyFast app is based on the method of intermittent fasting which means eating with breaks, not more and not less. With this healthy and natural form of nutrition, we give our body the time it needs to digest and metabolize food without being disturbed by a constant supply of new intake. This also gives it more room for processes such as fat burning and detoxification, the intensity of which is increased by fasting. Weight loss is more or less a very welcomed positive side-effect of intermittent fasting.

      And that’s how it works: At certain times, for example from 8pm to 12pm the next day, you fast, meaning eating nothing. The rest of the time, there are no restrictions on what to eat (which is not equivalent to how much to eat).

      So how to get started with the BodyFast app?

      1) After the download, you should enter your personal data and your fasting goals. This is especially important if you go for the BodyFast Coach, an intelligent algorithm which analyses your progress and develops a new fasting plan individually for you each week. Additional challenges and small tasks support you in reaching your feel-good weight and get or stay healthy.

      2) After the onboarding is done, you will see the main screen, where you have three categories of plans with varying difficulties. The difficulty is indicated by the dots:

      Standard: 16-8, 14-10, etc.
      Special: Varying fasting periods for maximum efficiency and to prevent getting used to one rhythm including counterproductive habituation effects.
      Autophagy: Longer fasting periods for maximum effects of autophagy – which helps to cleanse and repair your body cells.
      And last but not least the Coach: The Coach will calculate your individual week plan, based on your age, weight, exercise level, progress and goals. Scientific research about intermittent fasting is the basis for BodyFast. Weekly challenges, small tasks for your health, fitness and well-being give BodyFast the final touch.

      3) Select the plan you want to start with. The fasting times are marked by the colored bars and also listed under the diagram. You might want to shift the fasting schedule by tapping on “Move period” and using the + and – buttons to fit your daily routine. Please note that you can still shift the schedule later during the week if you need so. Coach users have one Joker day each week to take a complete break from fasting.

      4) And then: You are ready to go! Just click “Start Week” and enjoy BodyFasting 🙂

      I hope this helps! If you have any more questions, feel free to send us an email at support@bodyfast.app.

      We wish you a happy new year!

      – Your BodyFast team

    • Jenny M. Autor del artículoContestar

      Hello Donna and welcome!

      We are happy to have you on board!
      All the best for your journey 🙂

  5. Lisa S Contestar

    Hello! I was just looking over your website considering downloading the app when I came across your articles. Let me say that the information you provide is invaluable. I’m extremely impressed with this as obviously it shows you’re providing more than just another app. You’re providing education. As a nurse, I always want to understand things. Understand why things are or why things happen. You provide me with this and for that, I’m definately going to download your app. You definately stand out above the rest! Thank you!

    • Jenny M. Autor del artículoContestar

      Hi Lisa!

      Thank you very much for your kind words, much appreciated! BodyFast is not like any other app, we strive to make the world healthier and happier 🙂
      Stay tuned for some more interesting articles to be published in the upcoming weeks! You also might want to follow us on Instagram where you will find even more valuable content.

      Happy BodyFasting!

  6. Ammar K Contestar

    Hi,
    I’ve just subscribed today and I’d like to know if the App provide any information about what to eat daily or provide recipes to make at home. thanks

    • Svenja Taubert Contestar

      If you would like to know if BodyFast gives you nutrition recipes – I have to disappoint you. Our app is designed to assist you with fasting. During the eating periods you are basically allowed to eat whatever you want.

      Instead of counting calories, we recommend a simple rule of thumb to help you develop a natural feeling for moderate and healthy portion sizes:

      + At each meal, a palm-sized portion of protein-containing foods (meat, eggs, dairy products, legumes, etc.) and a fist-sized portion of vegetables.

      + At most meals, a hollow handful of carbohydrates (pasta, rice, fruit) and a thumb-sized portion of fatty foods such as butter, oil and nuts.

      These figures apply to women, men double the amount.

      Of course, interval fasting can also be combined with other types of nutrition such as low-carb or ketogenic, i.e. carbohydrate-limited nutrition.

      You find more information here: https://www.bodyfast.app/de/ufaqs/how-can-i-determine-the-right-amount-of-calories-for-me

      • Patrick Contestar

        Hello,
        I have been on your fasting app for 23 weeks and have dropped 16Lbs.
        For the last three weigh ins I have been stuck at 198-201 and cannot seem to make it move like I was.
        The coach adjusts my 14/10 program I have been using and I’m still stuck.
        I have really been trying very hard to control my eating portions.
        Any help would be great.
        Thank you,

        Pst

        • Valerie Dratwa Contestar

          Hi Patrick,
          first of all, congratulations on your success! 🙂

          It often takes some time until you see big changes but do not doubt yourself or give up! I have a few tips for you:
          + Intermittent fasting is no fast “wonder diet” which often leads to a yo-yo effect. It is a long-term change of your eating habits. That’s why weight loss can take some time.
          + You should avoid sugar and sweetened drinks also in the eating periods. If you really want to eat sugar, then directly after a larger meal, to let your blood sugar regulate itself better. This also reduces the hunger during fasting periods.
          + In the eating periods you shouldn’t overeat – or eat more than you would usually eat without fasting.
          On top of that please do not focus too much on the number you see on the scales. Your body weight alone is not meaningful and adequate to track your success!

          I hope this helps you. 🙂

  7. Patrick Contestar

    Hello,
    I have been on your fasting app for 23 weeks and have dropped 16Lbs.
    For the last three weigh ins I have been stuck at 198-201 and cannot seem to make it move like I was.
    The coach adjusts my 14/10 program I have been using and I’m still stuck.
    I have really been trying very hard to control my eating portions.
    Any help would be great.
    Thank you,

    Pst

    • Valerie Dratwa Contestar

      Hi Patrick,
      first of all, congratulations on your success! 🙂

      It often takes some time until you see big changes but do not doubt yourself or give up! I have a few tips for you:
      + Intermittent fasting is no fast “wonder diet” which often leads to a yo-yo effect. It is a long-term change of your eating habits. That’s why weight loss can take some time.
      + You should avoid sugar and sweetened drinks also in the eating periods. If you really want to eat sugar, then directly after a larger meal, to let your blood sugar regulate itself better. This also reduces the hunger during fasting periods.
      + In the eating periods you shouldn’t overeat – or eat more than you would usually eat without fasting.
      On top of that please do not focus too much on the number you see on the scales. Your body weight alone is not meaningful and adequate to track your success!

      I hope this helps you. 🙂

    • Valerie Dratwa Contestar

      Hello Tan,
      It often takes a while until your body gets used to the change and until you see first results. Instead of weighing yourself you might take your body measurements, as those are a better indicator of your progress. Furthermore, never forget that intermittent fasting comes along with many benefits (regardless of weight loss). So stay tuned! 💪🏻

  8. Pingback: 5 Ways to Overcome a Weight Loss Plateau With Intermittent Fasting

  9. Lisa Wisbey Contestar

    I have been diagnosed with SIBO (Small intestinal bacterial overgrowth). Having SIBO is a condition where fasting is recommended to give food time to go through the digestive process before the next meal. Has anyone else out there suffering from SIBO?
    L

  10. Alan Contestar

    So true about body weight being only a parr of the puzzle.
    As a type two diabetic after 2 weeks fasting 27/7 I have seen a fantastic reduction in my blood sugar measurement
    I was given another 8 weeks to reduce this figure or my nurse will increase my medication
    One point she did make was you are doing this reduction fir life not one doctors visit
    So onward I go

    • Valerie Dratwa Contestar

      Hello Alan, it is great to hear your personal experience with fasting and how well it worked for you! 🙂
      We are happy to support you on your journey and wish you all the best.

    • Valerie Dratwa Contestar

      Hola Costanza,
      es estupendo oírlo. Si tiene más preguntas, siempre puede ponerse en contacto con nuestro equipo de asistencia (info@bodyfast.app). Estarán encantados de ayudarle.

  11. Fastinger Contestar

    Bonjour
    Je fais le jeune intermittent depuis 18 j. Mais depuis 8 jours j’ai des problèmes intestinaux : je vais 3 fois à la selle par jour au lieu d’une et mes selles sont très liquides est-ce normal ?
    Merci de votre réponse
    Cordialement
    p.fastinger@orange.fr

    • Jenny M. Autor del artículoContestar

      Bonjour !

      Il est tout à fait possible que le jeûne intermittent affecte la digestion, de manière positive à long terme. Cependant, à court terme, il se peut que le corps réagisse de manière inhabituelle et violente au changement.

      Vous pouvez essayer de résoudre vous-même vos petits problèmes de digestion dans un premier temps.

      En cas de diarrhées aiguës, vous devez compenser la perte de fluides et d’électrolytes. Les pommes de terre, les flocons d’avoine, les biscottes, les pommes ou les carottes râpées ainsi que les bananes peuvent aussi vous soulager.

      Certaines épices et herbes comme le cumin, le fenouil ou la menthe, mâchées ou en infusion, agissent contre les crampes.

      Si vous n’allez pas mieux rapidement, si vous avez des douleurs, des malaises ou autres, ou si les troubles se manifestent plus régulièrement, consultez un médecin.

  12. Claudia Meyers Contestar

    I am starting my 5th week in this program. I did 4 weeks of the basic 16/8. I’m now starting power week. I’ve lost 23 pounds. I lost maybe just 2″ in hips, chest, but I have not lost any inches off my waist, which is my worst area. am I doing something wrong. I feel more energetic and feel really good and I’m eating very well healthy plant based flexeterian drinking lots drinking lots and lots of water.

    • Valerie Dratwa Contestar

      Hello Claudia, thank you for sharing your experience and success with us so far! It often takes some weeks until the body adjusts itself to the new eating habit of intermittent fasting. Therefore it is possible that you don’t lose weight in the first weeks. When it comes to fat loss, it is impossible to spot reduce fat on certain bodyparts. Moreover, you will loose fat overall – in some places faster than in other places. However, what is more important that you already feel better, healthier and overall more energized. So stay on track and everything will work out! 🙂

  13. Claudia Meyers Contestar

    Love this article! I have been on intermittent fasting for 5 weeks and I just finished my 1st power week. I have lost 24 pounds although I’ve been dieting a few weeks before I started intermittent fasting. My frustration is I have lost maybe 1 or 2″ off my waist but for the last 3 weeks my inches are not budging.
    my waist is my problem area and I’m feeling very discouraged. I eat plant based with the exception of salmon and chicken. complex carbs, fruit and vegetables and lentils and beans. Plabt based milk and creamer. LOTS OF WATER.
    Am I doing something wrong

    • Valerie Dratwa Contestar

      Hello Claudia, It often takes some weeks until the body adjusts itself to the new eating habit of intermittent fasting. Therefore it is possible that you don’t lose weight in the first weeks. That differs from person to person.
      Do not doubt yourself or give in, you are not doing anything wrong! 🙂

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