Beginner’s Guide to Intermittent Fasting and Weight Management

Feeling tired and run down is making it hard to get your workouts in? I have felt that way since turning 42 and set out to find the answers for myself.

I have never tried intermittent fasting for myself in over a decade of coaching others to lose weigh. Recently, weight gain and low energy, it was time to try a completely different approach to my own health and wellness.

Are you feeling that same low energy?

It may be a result of your metabolism changing over the years.

In recent years, intermittent fasting (IF) has gained significant traction as a popular dietary approach for weight loss and overall health improvement. Among various methods, the 8:16 feeding schedule has emerged as one of the most accessible and manageable options for many. In this blog post, we will explore what intermittent fasting is, how the 8:16 schedule works, its benefits, and tips for success.

What is Intermittent Fasting?

Intermittent fasting is not a diet in the traditional sense; rather, it’s an eating pattern that alternates between periods of eating and fasting. The primary goal of IF is to give the body a break from constant digestion, allowing it to shift its focus to other processes, such as fat burning and cellular repair.

Understanding the 8:16 Feeding Schedule

The 8:16 feeding schedule is a form of intermittent fasting where you consume all your meals within an 8-hour window and fast for the remaining 16 hours of the day. For example, if you choose to eat between 12 PM and 8 PM, you would skip breakfast and have your first meal at noon, followed by a second meal, and possibly a snack before 8 PM.

This approach is popular due to its simplicity and flexibility. You can adjust the eating window to fit your lifestyle, whether you prefer brunch or an earlier dinner.

How Does Intermittent Fasting Aid in Weight Loss?

1. Caloric Restriction: By limiting the time frame in which you eat, many people naturally consume fewer calories, leading to weight loss. It’s easier to reduce calorie intake when you’re not snacking mindlessly throughout the day.
2. Increased Fat Oxidation: During the fasting period, insulin levels drop, which facilitates fat burning. With lower insulin levels, your body can more effectively mobilize fat stores for energy.
3. Enhanced Metabolism: Intermittent fasting may boost metabolism by increasing norepinephrine (noradrenaline) levels, which can help burn more calories at rest.
4. Improved Insulin Sensitivity: Fasting can improve insulin sensitivity, making it easier for your body to utilize glucose, which is beneficial for weight management.
5. Promotes Autophagy: Fasting triggers autophagy, a process where your body cleans out damaged cells and regenerates new ones, contributing to overall health and wellness.

Tips for Successful Intermittent Fasting on the 8:16 Schedule

1. Stay Hydrated: Drink plenty of water throughout the day, especially during fasting hours. Herbal teas and black coffee are also great options to keep you satisfied.
2. Choose Nutrient-Dense Foods: Focus on whole foods during your eating window. Incorporate lean proteins, healthy fats, and plenty of fruits and vegetables to ensure you’re getting all the nutrients your body needs.
3. Listen to Your Body: Pay attention to hunger cues. If you feel excessively hungry or fatigued, it may be worth adjusting your eating window or consulting with a healthcare professional.
4. Be Consistent: Consistency is key when it comes to intermittent fasting. Try to stick to your chosen eating window, but allow yourself the flexibility to adjust when necessary.
5. Combine with Exercise: Incorporating regular physical activity can enhance the benefits of intermittent fasting and support weight loss efforts.
6. Monitor Your Progress: Keep track of your food intake and how you feel. This can help you identify patterns and make any necessary adjustments to optimize your results.

Conclusion

Intermittent fasting, particularly the 8:16 feeding schedule, can be an effective tool for weight loss and improving overall health. By understanding how this eating pattern works and implementing it mindfully, you can create a sustainable approach to managing your weight.

Here are my results after just one week of intermittent fasting and training three days during that time.

Questions? Email me at riseup@fitlifechampions.com to learn more.

As with any lifestyle change, it’s important to listen to your body and make modifications that suit your individual needs. Happy fasting!