Intermittent Fasting for Weight Loss- A Busy Working Mom’s Journey to Fat Loss.
I have tried most of them in the past and they do NOT provide a sustainable, realistic plan for a LASTING FIT lifestyle. Not for a sure way to look good naked ?. If you deprive yourself of nutrition, your body will respond to that deprivation. You may see a “good” response initially but I can promise our bodies will take care of themselves and eventually you will not be able to maintain on an unhealthy plan.
I am open and honest about my weight loss and what I do to make it happen.
My Current Nutritional Regimen
I eat cleane about 80% or the time. I meal prep a lot of protein and veggies to stay on track and the closer I got to my weight loss goal, I started allowing myself 1 treat meal each week. Before that it was treat snacks. Along with eating clean, I adapted to an every 2-3 hour eating regimen starting around 6:30/7 everyday. I limited my portions, but then I was hungry very frequently. I must say the fact that I was able to loose my baby weight after 2 pregnancies 18 months apart with this method, I am a HUGE fan and preach this.
Regarding fitness… I do Beachbody home fitness DVDS and recently have been doing the Body Beast at the gym. The programs are designed by professional trainers, they are tested and proven to be effective if you follow the calendar of recommended workouts and follow a nutrition plan. I have gotten incredible results with these programs so it makes no since for a BUSY WORKING mother like myself to stress out over trying to make classes at gym or using the excuse that I can cant make them so not able to workout, or the excuse of not having time to workout because all programs that I have seen results with are about 25-30 min. My current regimen will not change. I will be doing cardio and strength training 5 days a week.
Currently, I am a Wellness Coach and partner with Beachbody as a Coach. Through these home fitness programs that Beachbody offers, I have been able to help thousands of other BUSY Mom’s gain confidence, gain a new self, provide nutritional support, encouragement and motivation to find purpose in healthier lifestyle.
An Open Mind for Change
If I can be honest, even though I have gotten results and my body weight is a number that I love, my fat loss is NOT. There is a huge difference in weight loss and fat loss. After getting to my pre-pregnancy weights and seeing my results, I am learning this. Much to many’s disbelief, just because you hit a number on the scale, does not mean your body will look like you want. My goal has ALWAYS been to be confident and strong, naked or in a swim suit. I want to look in the mirror and see hard work that has paid off. I want to see minimal fat and noticeable muscle.
Currently, I am not seeing that.
I would say that about 90% of that is nutrition.
I have been listening to some podcasts and reading some articles and having an open mind to switch up my EATING TIME daily and actually fasting for a longer period of time. We all fast during sleep so that’s the starting point. I have been considering a fasting method for a while, but to be honest, I love to eat every 2-3 hours and I am afraid to fail. I am afraid I will not be able to do it.
So I have put it off and off, until recently I listened to a podcast that gave a very reasonable explanation from a Dr. Solomon. She discusses benefits beyond fat loss that I resonate with. Click link to listen. http://www.chalenejohnson.com/podcasts/intermittent-fasting-flexible-dieting-and-macros-with-dr-sara-solomon/
Intermittent fasting is the eating regimen I am choosing for fat loss. What if we told you that the answer to losing weight, improving body composition, and feeling better overall might not even really be about dieting, but instead just skipping meals every once in a while? For some, intermittent fasting, or going a longer period of time — usually between 14 and 36 hours — with very few to no calories, can actually be a lot easier than you may think, and the benefits might be worth it. If you think about it, all of us “fast” every single day — we just call it sleeping. Intermittent fasting just means extending that fasting period, and being a bit more conscious of your eating schedule overall. But is it right for you? And which method is best?- dailyburn.com
There are many methods to fasting. Some people fast many hours a day and only eat for 4-5 hours a day, some fast for 24 hours and eat normal the other days. You should do your own research and find a method that would be suggested to meet your individual goals.
Since my goal is fat loss and muscle gain, the method that I am going to be doing over the next 30 days is called Leangains. During this fasting regimen, your calories consumed does not change, just the length of time in which you have no food. The final goal is to fast for 16 hours a day and eat for 8 hours.
Started by: Martain Berkhan
Best for: Dedicated gym-goers who want to lose body fat and build muscle.
How It Works: Fast for 14 (women) to 16 (men) hours each day, and then “feed” for the remaining eight to 10 hours. During the fasting period, you consume no calories, though black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk in your coffee won’t hurt, either.) Most practitioners will find it easiest to fast through the night and into the morning, breaking the fast roughly six hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder, Berkhan says.
What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat and activity levels. Regardless of your specific program,whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn’t time for a meal, a protein shake or meal replacement bar is acceptable (in moderation).
Pros: For many, the highlight of this program is that on most days, meal frequency is irrelevant — you can really eat whenever you want to within the eight-hour “feeding” period. That said, most people find breaking it up into three meals easier to stick to (since we’re typically already programmed to eat this way).
Cons: Even though there is flexibility in when you eat, Leangains has pretty specific guidelines for what to eat, especially in relation to when you’re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to. (You can learn more about the specifics — as well as when to time these meals — directly from Leangains here and here.)
For additional information regarding leangains, Part 2 podcast from Dr. Solomon is also a recommended reading. http://www.chalenejohnson.com/podcasts/reverse-dieting-fasted-workouts-and-intermittent-fasting-with-dr-sara-solomon/ also explains the internal benefits of fasting.
By end of Week 1- Fast for 13 hours- Since I typically eat at 6:30/7 am I started week 1 with trying to wait until 7:30 then made it to 8 by the end of week 1. Week 2 which was today, my goal has been to make it till 9 am.
By end of Week 2- Fast for 14 hours
By end of Week 3- Fast for 15 hours
By end of Week 4- Fast for 16 hours.
Through Christ who gives me strength! As a Busy Working Christian Mother, I also recently began starting my day with Christ by waking up before my kids and digging into the WORD! Traditionally my workout was the most important and I would hope that I got fed throughout the day. So since I have made this switch in priorities, I am able to spend some time in prayer and ask God to help me with this fasting regimen. As crazy as it sounds, God cares about our health, A LOT ! Our bodies are a temple and God expects us to take care of it! So for us to ask Him for help, its exactly what he wants, and he will provide a way! So I challenge you if you are going to try this or start any wellness plan, seek Christ and His help! Join a community of support, accountability so that you are successful! We cannot do this stuff alone!
Cheneil (The FIT NP)