Des progrès visibles avec le jeûne intermittent

Le problème avec la balance

erfolg_beim_intervallfasten_anhand_der_koerpermasse_messenVous avez déjà vécu cette situation : vous prenez votre courage à deux mains et montez sur la balance, mais une fois de plus, ce qu’elle affiche ne correspond pas à ce que vous attendiez ?

Soyons honnêtes, nombre d’entre nous font dépendre leur bien-être d’un simple chiffre sur un petit appareil. Parce que c’est ce que nous avons appris. Parce que cela nous renseigne rapidement. Parce que nous pouvons le faire à tout moment. Parce que c’est facile.

… Trop facile ! Car même si la pesée est sans aucun doute la méthode de mesure numéro 1, la pesée seule n’est pas significative la plupart du temps !

Cela s’explique par le fait que le poids corporel est un phénomène plus complexe et qu’il reflète la somme de composants très différents et, de surcroît, très variables : les os, les muscles, les organes, les graisses, l’eau, le sang, etc. C’est tout cela qui se cache derrière le chiffre que l’on appelle bêtement poids corporel.

Si l’on considère que votre corps est composé d’eau pour environ 60 %, valeur qui est influencée par d’innombrables facteurs (notamment la consommation de sel/caféine, l’apport en glucides, le sport, le stress, le moment de la journée, le cycle féminin), chaque variation de poids est – littéralement – lourde de sens. Votre pèse-personne ne peut pas refléter tout cela dans son intégralité.

 

Pourquoi (juste) se peser ne suffit pas

Parfois, rien ne semble se passer pendant des semaines, du moins pas selon la balance. Dans votre corps, par contre, peut-être que si ! Entre-temps, vous avez peut-être pris du muscle et perdu de la graisse sans que cela se reflète dans ton poids. Et c’est justement cette possibilité qui nous pousse vers d’autres méthodes de mesure pour déterminer votre succès !

Cela ne signifie pas que vous devez jeter la balance par la fenêtre la prochaine fois. Ce n’est pas ni instrument diabolique ni une vilaine menteuse. Mais elle ne peut donner que la moitié de la vérité. Elle ignore d’autres aspects qui ont au moins autant d’importance. Elle devient alors l’arbre qui cache la forêt.

Mais alors pourquoi mesure ?

Le poids ne devrait donc être qu’une partie des informations sur votre corps. Si l’on considère la santé comme un puzzle de 20 pièces, le poids du corps ne serait qu’une seule des 20 pièces. Il faut donc s’efforcer de compléter le puzzle. Et, ce faisant, mesurer d’autres parties du corps est une étape rassurante. Et là encore, pas besoin d’un équipement fantaisiste, car tout le monde peut le faire : un simple mètre ruban suffit.

Mesurer vous permet de voir et de documenter les changements de votre corps, même si la balance n’indique pas le moindre changement ou qu’elle semble dérailler. Vous verrez à quelle vitesse et surtout à quels endroits vous perdez en gras. Même une mesure de la graisse corporelle ne peut pas faire cela, car elle ne peut pas faire la différence entre la « bonne » graisse (sous la peau) et la « mauvaise » graisse (sur le ventre).

Bien sûr, une bête prise de mesures ne vous dit toujours rien sur la composition exacte de votre corps, mais il faut garder en tête que c’est une question complexe. Des mensurations en baisse pour un poids égal indiquent toutefois que vous avez gagné en masse musculaire tout en perdant de la graisse. Vous mesurerez désormais vos progrès en centimètres et non plus seulement en kilogrammes.

 

Et c’est comme ça qu’on mesure bien

 

Le mieux est de mesurer les parties de votre corps dont vous pouvez témoigner des changements. La poitrine, la taille et les hanches sont plus ou moins considérées comme standard, les bras et les cuisses sont un complément utile. C’est précisément pour cette raison que nous avons intégré ces valeurs dans notre application.

La règle est la même qu’avec la balance : moins, c’est plus ! Mesurez-vous seulement 1 à 2 fois par mois, de préférence toujours dans les mêmes conditions : le matin ou entre les repas, pas directement après les repas, et nu ou portant toujours les mêmes vêtements moulants.

Et aussi bête que cela puisse paraître : pensez à noter les données ! C’est la seule façon de suivre vos progrès dans le temps. C’est pour cela que nous avons créé cette nouvelle fonctionnalité dans notre application BodyFast. Ensuite, il vous suffit d’un mètre ruban en tissu, qui doit être souple et flexible. Nous recommandons celui-ci : https://amzn.to/34sJRLP

Et c’est parti ! Placez-vous devant un miroir, détendu, gardez les jambes fermées et respirez normalement. C’est encore mieux si un ami, votre partenaire ou un membre de votre famille vous aide. Le mieux est de travailler de haut en bas. Ne serrez pas trop le mètre ruban et mesure un seul côté du corps à la fois.

 

Les points de mesure

Haut du bras

Mesurez la partie supérieure du bras au point le plus large, à mi-chemin entre le coude et l’articulation de l’épaule.

Poitrine

Mesurez la poitrine à son point le plus large. Pour la plupart des hommes, c’est sous les aisselles, pour la plupart des femmes, c’est au niveau des mamelons.

Taille

Mesurez la taille à l’endroit le plus mince, environ 2-5 cm au-dessus du nombril. Serrez les jambes, expirez doucement et mesurez la valeur une fois l’air expiré.

Hanches

Serrez les jambes et mesurez les hanches à la hauteur des os du bassin, à l’endroit le plus large.

Cuisse

Mesurez la cuisse à son point le plus large, à mi-chemin entre le genou et la hanche.

 

Bien mesurer son succès : ce qui compte vraiment

Vous vous posez peut-être la question suivante : mes mensurations sont-elles normales ? ÉVIDEMMENT ! De même que l’IMC n’est pas très pertinent, car il ne tient pas suffisamment compte de la diversité des êtres humains, chaque personne a une morphologie différente. Une comparaison avec d’autres n’est donc ni possible ni nécessaire !

Vous cherchez probablement à atteindre un certain poids ou des mensurations a priori idéales. Nous ne sommes pas là pour vous dire d’y renoncer complètement.

Mais une question mérite d’être posée : est-ce vraiment le nombre qui compte au final ? Quelques chiffres vous rendront-ils heureux pour toujours ? Sans doute non ! Il s’agit plutôt de prendre conscience de la transformation de son corps et d’avoir le succès, littéralement, dans la peau.

Le succès ne se mesure pas seulement en kilogrammes ou en centimètres. Le succès, c’est quand vous êtes fier de vous et de votre évolution et que vous vous sentez bien dans votre peau !

 

Lancez-vous dans le jeûne intermittent avec l’appli BodyFast !

Le mieux, c’est que vous essayiez vous-même et téléchargiez l’appli !

 

 

41 réactions sur “ Des progrès visibles avec le jeûne intermittent ”

  1. Joanna Réponse

    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. Auteur ArticleRéponse

      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 Réponse

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

    • Svenja Taubert Réponse

      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 Réponse

          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 Réponse

    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 Réponse

      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 Réponse

    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. Auteur ArticleRéponse

      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 Réponse

    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 Réponse

      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. Auteur ArticleRéponse

      Hello Donna and welcome!

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

  5. Lisa S Réponse

    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. Auteur ArticleRéponse

      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 Réponse

    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 Réponse

      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 Réponse

        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 Réponse

          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 Réponse

    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 Réponse

      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 Réponse

      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. Ping 5 Ways to Overcome a Weight Loss Plateau With Intermittent Fasting

  9. Lisa Wisbey Réponse

    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 Réponse

    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 Réponse

      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 Réponse

      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 Réponse

    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. Auteur ArticleRéponse

      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 Réponse

    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 Réponse

      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 Réponse

    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 Réponse

      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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