Buckle up and fast

After I shared my fitness story recently, I've been receiving messages of admiration, support, and hope that they'd want to tread on the path of a healthier lifestyle too. As I said in my previous blog, I didn't intend to be an advocate of some sort of weight loss, but of course, I would gladly and willingly help to the best of my knowledge based on research and experience.

So, to those who are interested to hop on the train toward a fit and healthier 2021, I'm sharing more details of my fasting journey.

First, what's intermittent fasting?

According to a healthline.com article in August 2020, intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat, but rather when you should eat them. There have been many studies showing IF's powerful effects on our brain and body, and the probability of us living longer.

Since the COVID-19 pandemic has forced people to stay at home longer than we ever imagined we'd be able to do so, it has been a popular trend nowadays to stay fit and healthy, hoping that it will aid us to somehow lessen the chances of falling ill, more so by the coronavirus. In my case, fasting has helped me to stay more focused and energized daily, aside from just merely losing weight.

Because I already mentioned in my previous blog the reasons I got into fasting, I'll focus more on what changed in my routine and eating habits. To those who are wondering what are the terms in doing it, read further. Disclaimer though, I'm just stating what I've been doing based on what works best for me, so feel free to consult a nutritionist or dietitian, or research further if you don't think my ways are appropriate for you.

On your mark

I was scrolling through Instagram one day when I came across an advertisement showing a free online test to gauge which fasting plan is suitable to me. I have been doing IF for weeks that time, though I was just keeping track of if through memory. Thus, I gave it a shot. When I saw the Simple fasting app, I didn't hesitate to have it installed on my phone because I've had this mindset of religiously doing IF for self-love and improvement until the unforeseeable future.

What I appreciate about Simple is its interface, which is, obviously, simple and easy to navigate through. I get to record what meals I took and during what time, how many liquid intake did I have, what's the trend of my food consumption, and log my weight progress, etc. Also, there are trivia and information that I can read that are based from my records in the app, so I find them insightful. For example, the app noticed that I've been actively exercising lately, but the food I eat were mostly pre-packaged and that they may not always match my body's nutrients.

Get set

Since fasting requires you longer duration of not eating, it is vital to not force yourself in doing it at an advanced level right away. For beginners, you may want to start with the 12:12 plan (12 hours of fasting and 12 hours for the eating window). It is true that the longer you fast, the more fats you burn, so the quicker you'll achieve your desired weight. However, doing IF can harm your health if not done properly. Thus, make sure to thoroughly consider your fasting plan. Factors you might want to look into are your daily work/class schedule or just your usual day-to-day routine. If you think it will be better for you to select a fasting plan that coincides with the average working hours, then you may want to have the 16:8 (16 hours of fasting and 8 hours for the eating window) plan as the head start. You can maintain having this plan or gradually advance to the level you feel confident and comfortable in doing long-term.

I started with the 16:8 plan months ago, then now I've set myself to stick with the 19:5 schedule. However, because my work schedule is at night, I often go beyond my 19-hour fasting period, depending on what time I'll wake up and eat. I sometimes experience fasting for almost 23 hours already. Fret not though, I don't feel like having a breakdown when that happens since my body already got used to it.

If you have a flexible working schedule or you don't really have a fixed daily routine, you may opt doing the manual program. Based on what I know about it, you'll still choose which fasting schedule you want to do, but it won't have fixed times of the day and can be done at your own pace. You just need to adjust your next fasting hours depending on the last time you had a meal. You may also allot cheat day/s per week, as you wish.

If you're worried that you'll feel drained and dizzy during your fasting hours, just remember to hydrate yourself from time to time. Whenever you feel like you're hungry, you can drink water, coffee (black, without sugar), or tea. It helps as well to cut down on cold drinks and instead have warm water every time. Surprisingly, I have way more energy and mental strength during my fasting hours, so I have been able to work efficiently and hassle-free thus far.

Go!

What's also good about intermittent fasting is that you are not restricted to eat whatever you like, provided you do it within your eating window. If you're worried that you can no longer munch on your favorite cookies and chocolates, or even your go-to chips, stay calm. There are no prohibitions whatsoever, so go ahead. However, since you're aiming for a healthier diet and more nutrition in your body, you might want to consider eating only small portions. The key here is to not totally ban yourself from enjoying them, so you wouldn't crave for them so badly that you'd splurge on some days.

Speaking from my experience, I see to it that every meal that I take has vegetables or fruits. It would help as well to cut down on rice and eat homemade food more often, if not always. You may also want to prepare your meal before you eat. Put every food you want to eat on the table, so you'll only focus on eating them and nothing more. It is advisable to not do anything distracting too (such as watching the TV or using your phone) while eating, so you wouldn't resort to mindlessly devouring your food.

Finally, the key here is consistency. Once you've set your mind and heart into doing it, never let anything or anyone keep you from achieving your goals. Always remind yourself of the reasons why you're taking a leap into realizing your dreams. Above anything else, do it for yourself because how far you'll go will really depend on how much time and effort you've committed. You only have yourself to please and improve, not anyone else.

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