FastingCHEATCODE

Today’s CHEATCODE: Fasting Mistake—Not Personalizing Your Fast

intermittent fasting isn’t one size fits all. It has to be individualized.

If you want to create the best version of yourself, then you have to be willing to be your own science experiment.

Are you addicted to carbs? How does dairy affect you? How much protein is enough? Too much? How much sleep do I need each day? Do I have a food allergy to a particular food like gluten?

Only you can answer these question because you are different than everyone else. Use my guidelines as just that, guidelines. They aren’t hard fast rules that you can’t or shouldn’t personalize.

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Fasting Mistake—Not Enough Sleep or Handling Stress

other things can affect how easy it is for you to lose weight and sleep is one of those big things.

We live in a busy, stressful society nowadays. We sit in traffic for hours daily. We have work stress and more stress when we get home with the family. Then to make matters worse, we stay up late watching television just to “unwind.”

If you aren’t getting enough sleep, it puts your body under stress. Whenever your body is in stressful situations it tends to hold onto weight.​

I find that when I get 7-8 hours of sleep each night, the weight comes off much easier. Likewise, when I’m not dealing with a bunch of stress both in my personal life and work, I lose more weight and feel better.

Also, when we are tired or more stressed, we tend to make poor choices. It’s much easier to grab the crap foods in these situations

So get to bed early. Practice some meditations or remove yourself from stressful situations.

By getting more sleep and eliminating or dealing better with stress daily, you will find your weight loss and overall health will improve.

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Fasting Mistake—Snacking!

If you are intermittent fasting and sticking to the plan with healthy protein and veggies you are going to be eating fewer meals, not more.

Yes, you can have snacks in your eating window, especially when first starting out fasting, if it helps you adapt, but eventually you won’t crave snacks at all!

If you listen to your body and hunger signals, limiting snacks will happen naturally, as burning stored fat keeps you satisfied from meal to meal instead.

Excessive snacking can lead to overeating calories and carbohydrates. Too many artificial sweet treats can also slow your progress in getting over the carb addiction.

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Fasting Mistake—Eating The Wrong Foods

It’s not just about calories, but about the quality of your nutrition and focusing on eating nutrient-dense foods.

Focus on eating a healthy balance of all the macronutrients (healthy fats, lean protein, and carbs) and fiber (which will help with satiety, gas, and bloating) your body needs to function well.

Load half your plate with veggies, a quarter with lean protein (think fish, chicken, and turkey), and a quarter with healthy starches like brown rice, quinoa, and sweet potato.

If you’re going to end up eating slightly fewer calories than usual, you need those calories to be as nutritious and body-serving as possible. Just because you’re eating fewer calories doesn’t mean those calories can come from sub-par sources.

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Fasting Mistake—Eating Too Much Protein

Proteins should be around 25% of the calories that we consume daily.

A better way of thinking about this is to try to hit around 0.6 to 0.8 gram of protein for every pound of lean body mass you have.

The problem with eating too much protein is our bodies can convert this excess protein into glucose. This glucose conversion becomes the same problem as consuming too many carbs in our diet.

Another mistake with this protein intake is consuming too much of it in one meal.

Protein is needed on any diet. Aim for mostly plant-based protein and lean sources of meat from chicken and seafood.

There are more health problems associated with getting too much protein then there are with not getting enough. Don’t stall your weight loss!

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Fasting mistake—Not Having a Big Enough “Why”

Why are you intermittent fasting?

If your reason is just so you can lose some weight and look good, that’s fine, but when you get to a rough patch, and you will, you are much more likely to quit or give in and go back to your old ways. I recommend digging in and coming up with a better “why”.

For example:

“I want to lose weight and get healthy because I don’t want to live a short life full with limited physical and mental capabilities. I’ve seen my love ones die and suffer from complications of diabetes.

I don’t want to be a carb addict anymore and give into those addictions that make me feel like crap. I want to be in charge of my health and what food I consume.

I want to truly be the best version of myself that I can be!

Physically write it down your “why”.

Now put the “why” where you can see it daily. This can be the bathroom mirror, refrigerator, or anywhere that you can look at it and read it each day. Better yet, write it down each day.

This will help you when things get tough, and you want to have a cheat. Is that cheat worth more to you than your “why”? If you have a big enough “why,” you are more like to answer no to the cheat and stay on track.

What’s your why?

Download my free guide to Intermittent fasting here: https://amzn.to/3qIYi7n

Today’s CHEATCODE: Fasting Mistake—Quitting Too Soon

Intermittent fasting isn’t easy because, duh, you’re either going all day on fewer calories than usual or going longer than usual without any food at all.

Fasting requires a lot of discipline—especially when you feel hangry😂

Feelings of exhaustion and irritability you notice initially should go away after the first week or so.

If they don’t, it’s possible the method of fasting you’ve chosen doesn’t quite suit your lifestyle and you may need to reconsider your approach.

So don’t quit too soon, there are so many different ways to fast, find the fasting regimen that works best for you long term.

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Intermittent Fasting Mistakes To Avoid

Mistakes are proof you’re trying!

I just want to make it clear that the fact that you’re taking action improving your health, transforming your body, and sticking with it is better than most.

Mistakes are going to happen.

We all have made mistakes in what we eat. I’m certainly no exception to making these mistakes.

Too Much Dairy

Milk, cream, cheese and butter is delicious but the problem is not everyone can tolerate dairy, and this can lead to weight stalls.

Dairy intolerance is very common can lead to inflammation in the body which drives up stress hormone cortisol and hurts weight loss and overall health.

Most people don’t even know they have a dairy problem. They are blaming their weight loss plateaus on other things in their diet or life.

I recommend going dairy free for at least 30 days (or switch to plant-based nondairy products). See how you feel and how it affects you on the scale. You might be surprised by what you find.

Are you lactose intolerant? It could be affecting your weight loss.

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

Today’s CHEATCODE: Get Professional Help When Needed

Don’t hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and abilities will lose more weight.

This may mean finding a coach to teach you intermittent fasting, diet, nutrition, exercise and even mindset adjustment.

Many people enjoy the accountability that seeing a professional also provides them.

If you are still struggling to get motivated, consider finding a coach who is trained and has been proven to help people achieve their goals!

Professionals can help boost your motivation and knowledge to help you reach your weight loss goals!

Don’t take the long way, get help!

Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

📌Today’s CHEATCODE: Find a Role Model

Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.

First, find a role model that you can easily relate to.

Having a relatable and positive role model may help keep you motivated

Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.

Who is your body goals!?

📌Download my free guide to Intermittent fasting! https://amzn.to/3qIYi7n