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Intermitted Fasting

Intermittent fasting is a type of eating regimen in which you alternate between fasting and eating on a regular basis. Intermittent fasting has been shown in studies to help people lose weight and prevent — or even reverse — disease. But how do you go about doing it? Is it also secure?

What is intermittent fasting?

Many diets emphasize what to eat, but intermittent fasting emphasizes when to eat. Intermittent fasting is when you only eat at certain times of the day. Fasting for a set number of hours each day or eating only one meal a couple of times a week can aid fat loss. Scientific data also suggests that there are certain health benefits. Mark Mattson, a neuroscientist at Johns Hopkins University, has been researching intermittent fasting for 25 years. He claims that our bodies have evolved to be able to survive without food for several hours, days, or even weeks. Before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — without eating for lengthy periods of time.

Television, the internet, and other forms of entertainment are now available 24 hours a day, seven days a week. We stay up later to watch our favorite shows, play games, and communicate on the internet. We spend the entire day — and most of the night — sitting and nibbling.”

Obesity, type 2 diabetes, heart disease, and other ailments can all be exacerbated by eating too many calories and exercising too little. Intermittent fasting has been shown in scientific research to help reverse these patterns.

How does intermittent fasting work?

Intermittent fasting can be done in a variety of methods, but they all revolve around choosing regular eating and fasting times. For example, you could try eating only for eight hours a day and fasting for the rest of the day. Alternatively, you could choose to eat only one meal each day two days per week. There are a variety of intermittent fasting schedules to choose from.

According to Mattson, after a period of time without meals, the body’s sugar stores are depleted, and it begins to burn fat. This is referred to as metabolic switching by him.

“Most Americans eat throughout their waking hours,” Mattson explains, “therefore intermittent fasting is in stark contrast to their regular eating routine.” “If someone eats three meals a day plus snacks and does not exercise, they will gain weight every time they eat.” They’re surviving on those calories rather than burning fat.”

Intermittent fasting works by extending the time between when your body burns off the calories from your last meal and starts burning fat.

Intermittent Fasting Plans

Before beginning intermittent fasting, make sure to see your doctor. The actual technique is straightforward once you have his or her permission. You can choose a daily strategy, which limits daily meals to one six- to eight-hour period. For example, you could try 16/8 fasting, which involves eating for eight hours and fasting for sixteen. Williams is a proponent of the daily routine, claiming that most people find it simple to stay to this pattern over time.

Another method, known as the 5:2 technique, is eating five times a week. You only eat one 500–600 calorie meal on the remaining two days. For instance, suppose you decided to normally eat every day of the week except Sunday.

Fasting for longer lengths of time, such as 24, 36, 48, and 72 hours, is not always beneficial and can be dangerous. Going too long without eating may cause your body to begin storing fat as a response to the lack of food.

According to Mattson’s studies, it takes two to four weeks for the body to adjust to intermittent fasting. While you’re getting adjusted to the new pattern, you can feel hungry or irritable. However, he notes that research subjects who make it through the adjustment stage are more likely to continue to the diet because they feel better.

What can I eat while intermittent fasting?

Water and zero-calorie liquids like black coffee and tea are allowed at periods when you aren’t eating. And “eating normally” during your periods does not imply going insane. If you fill your meals with high-calorie junk food, super-sized fried foods, and desserts, you’re not going to lose weight or get healthier.

With the Fit-In Packages you get the ultimate assistance in weight loss & nutritional wellbeing. You will get Combo-cut, our hyper tone Fat Burner. It contains, a popular weight loss supplement shown in peer reviews to increase satiety or the feeling of fullness. Caffeine is well researched to support improvement in short term energy levels which assist you in making the best of your exercise routine, to further fuel healthy weight loss. We further support you with Enhance, our dynamic fat loss support has been designed to support your weight loss during healthy lifestyle changes that include an energy-controlled diet and regular exercise. We want your nutrition to be at its peak and your immune system to be boosted during your lifestyle change and you will have Sustenance, our premium high protein low carb food supplement. This is a must have for all those individuals that have a busy lifestyle whilst maintaining excellent nutrition as well as maintaining your skeletal muscle mass. Repair Control compliments the program by repairing and maintaining your body’s well-being, assisting with cell growth, and rejuvenating your body, whilst you are in REM Sleep.

Intermittent Fasting Benefits

Here are some of the benefits of intermittent fasting that have been discovered thus far in research:

  • The ability to think and remember. Intermittent fasting improves working memory in animals and verbal memory in adults, according to research.
  • Heart health is important. Fasting for a short period of time improved blood pressure, resting heart rates, and other heart-related parameters.
  • Physical exertion. Fasting for 16 hours resulted in fat loss while retaining muscular mass in young males. Mice that were fed on different days had superior running endurance.
  • Obesity and diabetes. Intermittent fasting has been shown to prevent obesity in animals. In six small studies, obese adult individuals lost weight by fasting intermittently.
  • Tissue health is important. Intermittent fasting in mice minimized tissue damage during surgery and improved outcomes.

Is intermittent fasting safe?

Some people use intermittent fasting to lose weight, while others use it to treat chronic illnesses including irritable bowel syndrome, high cholesterol, or arthritis. Intermittent fasting, on the other hand, isn’t for everyone.

Before attempting intermittent fasting (or any diet), Williams recommends consulting with your primary care physician. Some persons should avoid experimenting with intermittent fasting:

  • Children and teenagers under the age of 18 are considered minors.
  • Women who are expecting a child or who are breastfeeding.
  • People who have diabetes or other blood sugar issues.
  • Those who have had an eating disorder in the past.

Fit-In Nutrition Team, March 2022

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A Weight Loss Journey

Are you on the road to starting a weight loss journey? If so, you may be feeling overwhelmed or nervous. You may be wondering if it’s really possible for you.

Certainly, weight loss is a big undertaking. It requires planning, commitment, determination, persistence, and undoubtedly, many ups and downs. The good news is that starting a weight loss journey is 100% doable, even for a complete beginner!

This guide will walk you through how to start a weight loss journey as a newbie, and stick with it for the long haul!

Get Into the Right Mindset

When it comes to weight loss, many people automatically think of diet and exercise as the key drivers of success. While these two factors play an important role in your weight loss journey, there is a missing ingredient that may be even more important: your mindset.

Research shows that self-efficacy plays a massive role in your ability to successfully lose weight. In other words, the more you believe in yourself and your ability to stick to your weight loss plan, the more kilos you’re likely to drop.

Let’s discuss a couple of ways to build your self-efficacy surrounding weight loss.

Determine Your Why

To get into the right mindset and believe in your weight loss journey, you’re going to have to dig a bit deeper than the generic “I want to lose weight” resolution. Sure, wanting to lose weight is a noble goal. However, attaching a deeper meaning to your weight loss journey will help put your mind in the right perspective.

Examples of meaningful reasons to lose weight include:

  • To gain more energy and mental clarity
  • To set a good example for your children
  • To be around longer
  • To feel confident in your own skin
  • To reverse or manage diabetes

Whatever your reasons, making weight loss purposeful will help you develop determination and confidence in yourself to achieve your goals.

Be Prepared to Make Mistakes

The number one setback for beginners on their weight loss journey is having an “all-or-nothing” mindset. Developing self-efficacy does not mean you believe you will be perfect. Not at all! In fact, self-efficacy means believing you can achieve your goals in spite of inevitable failures.

If you don’t make room for mistakes, you’re already setting yourself up for failure. There will be times you eat something your not “supposed to,” skip your workout, or maybe even fall off track for days at a time. Accepting this ahead of time and believing you can bounce back will set you up for long-term weight loss success.

Figure Out What Motivates You

Let’s not sugarcoat it, weight loss is not an easy journey to travel. There will be days, probably many, when you just don’t feel like getting in your workout or prepping your healthy food. Thus, you need to figure out what helps you push through on those days.

For you, motivation might mean remembering all of your “whys” of weight loss. Or, your motivation may be in the form of an inspirational lecture, an old pair of jeans you’d love to fit in again, or your favorite fitness quote. Whatever your motivation is, take advantage of it on the days you’re just not feeling it.

Develop a Plan

Failing to plan is planning to fail. – Alan Lakein

This quote rings profoundly true. It’s extremely easy to cook up excuses as to why you “just can’t” today. There’s no healthy food in the house, there’s no time to cook, you’re too busy to fit in a workout. Of course, there are times when life truly does get in the way, and that’s OK. But most of the time, excuses abound because of a failure to have a plan in place.

Meal Plan

Nutrition is crucial to your weight loss regimen. You need to be fuelling your body with proper nutrients to burn fat, build muscle, and maintain energy levels. Without a plan, you’re more likely to fall off track with your eating habits.

You don’t have to spend hours meal planning every week. Here are a few tips for simple, quick meal planning:

  • Find a space to store recipes, so you have easy access to them (my choice of storage is Pinterest boards, but binders or apps work as well)
  • Cook weekly meals that have many or some of the same ingredients to save yourself time and money
  • Make large dishes to have leftovers
  • Jot down some meals you want to make for the upcoming week
  • Always keep a well-stocked kitchen full of healthy options

Exercise Plan

Exercise is a crucial part of your weight loss journey. Physical activity helps to burn fat, maintain muscle mass, and boost your body’s calorie-burning power. However, without a plan, exercise can be easily left out of your routine. Treat your workouts like appointments. Schedule them into your daily routine, so you’re sure to set aside the time.

Self-Care Plan

Yes, you read that right! Self-care is just as vital, maybe even more so than diet and exercise. Avoid burnout by scheduling in some YOU time. Whether that be reading your favourite book, taking a hot bath, or relaxing with a hot cup of tea (and maybe a little sweet treat on the side), be sure to take the edge off at least once a week.

Jot Down Your Starting Points

Tracking your progress throughout your weight loss journey is going to be your best source of motivation. Once you see and feel your changes, you’re going to want to keep going.

However, to track your progress, you’ll need to know your starting point. Jot down your beginning measurements, that way you can see later how much you’ve changed.

Here are some important things to jot down:

  • Your weight
  • Your measurements (usually chest, waist, and hips will suffice)
  • A list of how you feel (include things like energy levels; hunger & cravings; mood)
  • I also recommend taking “before pictures” as pictures often represent change better than the scale

Make It Enjoyable

My number one piece of advice for weight loss rookies is to enjoy the ride. Don’t stress over every single calorie, don’t beat yourself up when you eat a bar of chocolate and don’t think the world has ended if you skipped a workout. Being too rigid is a sure way to burn out and lose your spark. In fact, studies suggest that the majority of people who lose weight, gain all or more of it back. The most prominent reason for weight regain is extreme dieting and exercising.

So, take it easy and simply enjoy the ride. Accept and learn from your mistakes. Be gentle with yourself when things don’t go right. Reward yourself when you’ve accomplished small goals. Eat foods you love and engage in exercise that you find enjoyable. This way, your weight loss journey becomes a lifestyle that you will learn to love.

Your Weight Loss Journey: In Conclusion

Beginning a weight loss journey may seem intimidating, but in truth, it’s simple. If you prepare ahead of time by getting into the right mindset, planning meals and workouts ahead of time, and setting aside some you time, you’re on the right track to lasting health and weight loss.

Credit to: Chelsea Panzrella

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3 Things To Do In Spring

Fit-in blog

Spring has finally arrived and while the outlook is sunny you might be feeling heavy and sluggish because of all the comfort food and skipped workouts.

Now though, is the perfect time of the year to adopt new habits and clear out the unnecessary from your life.

Here are 3 things to do in Spring:

  1. Get outside

Spring is the best time to fit in extra physical activity into your day.

Try walking or organize a lunchtime fitness class with your colleagues.

Scientists have found that when people spend time in natural surroundings — specifically places with trees — they experience increased immune function.  

Additional benefits of  being outside include:

  • Increased energy levels
  • Lower levels of inflammation
  • Significantly reduced levels of cortisol and other symptoms of stress
  1.  Spring clean your diet

If you’re wanting to get your body into Summer-ready shape here are a few things you can do starting today:

  • Increase your vegetable intake.
  • Try our Combo- Cut designed to help support your weight loss while you make lifestyle changes.
  • Hydrate. Drinking water is not only good for you, it also helps boost your metabolism.
  • Eat more protein like nuts and eggs and liver loving vegetables like cauliflower and broccoli.
  1. Declutter

This is the season of clearing out and making room for new things.

Do this:

  • Go through your closets and drawers and pack away your winter clothes. Donate items of clothing that you know you won’t ever wear again. Throw away cosmetics, creams, and medicines that have expired.
  • Clean out your fridge and pantry and stock up on feel-good foods like berries and nuts.

Now over to you,

What is your top tip for Spring?