The secrets to intermittent fasting: psychological techniques and behavioral management

The secret to intermittent fasting

As mentioned earlier, one of the preparations before intermittent fasting is to calculate BMI: weight (kg) divided by height.

(meters) squared. Although the algorithm is a bit cumbersome and abstract, it is the best reference for formulating a healthy weight loss strategy.

Please note that BMI does not take body type, age, or race into account and should only be used as a reference. Nevertheless,

If you need digital information, BMI is a valuable resource.

Weigh yourself regularly, perhaps once a week. If you prefer to see the numbers go down, do so after your fasting days.

The morning is the best time to measure. You might find that your weight can fluctuate significantly overnight from a eating day to a fasting day.

The difference is similar. This difference is more likely due to the additional weight of food consumed throughout the day, rather than the amount of fat that accumulates during the day.

Changes. It's advisable to weigh yourself over several days, calculate the average, and reasonably assess whether you've lost weight. If...

You like to be organized and methodical, and you might want to monitor your progress. Set a goal, such as how much weight you want to lose.

Set reasonable goals, such as when you will achieve them and when. Don't rush your weight loss journey; give yourself time and develop a good plan.

Many people recommend keeping a weight loss diary. Besides recording various numbers, you can also record your experiences and try to write down your daily routine.

Three good things happened today.

Successful fasting doesn't require much equipment, but a supportive friend is likely essential.

After you start intermittent fasting, tell everyone immediately. They might join you, and then you'll have a...

A group of friends with shared experiences. Because intermittent fasting is equally attractive to both sexes, couples or spouses...

You can do intermittent fasting together. This way, you can support each other, build a strong bond, and be of one mind.

Collaborate and share interesting experiences. Also, dine with people who understand the basic principles of a fasting plan.

It will be more comfortable. There are many related messages in online chat rooms and forums, which are good for seeking support and information.

place.

Knowing that you are not alone will give you incredible emotional comfort.

Preparing food for the fasting day in advance can prevent you from being tempted by leftover sausages while rummaging through the refrigerator.

The temptation to fast overwhelm you. Keep the meals simple, choosing easy-to-eat fasting meals. On the days you don't fast, buy groceries and cook to avoid...

Avoid overly strong temptations.

Before starting intermittent fasting, make sure to remove all junk food from your home; otherwise, it will just keep lurking in the cupboards, begging for food.

You are unnecessarily making fasting more difficult.

The cookie box is labeled "1000 kilojoules per box," but the actual calorie content will be measured to ensure you're satisfied.

I was taken aback. Then, I faced the truth honestly. Fasting days require strict calorie restriction; never underestimate the actual amount of calories you'll consume.

Don't be vague about the calories in your food. Don't calculate calories when you're not fasting; you have other things to do.

It can be done.

Resisting your appetite for at least 10 minutes is achievable.

Let's extend the conversation to 15 minutes and see if the hunger stops.

The symptoms will subside (usually). If you absolutely must eat something...

For heart health, choose foods that won't raise insulin levels, such as carrot sticks or unseasoned air-fried foods.

Popcorn, a slice of apple, or some strawberries. Don't snack frequently, or you'll quickly exceed your limit.

The calories in your intermittent fasting will ruin your meal.

On fasting days, eating should be mindful, allowing yourself to fully recognize that you are eating. Similarly, on...

Even on days with unlimited food intake, maintain some vigilance. Eat until you're satisfied, but not until you're stuffed. After practicing for a few weeks...

Then you can do it naturally.

"We humans are always looking for something to do between meals." - Leonard Cohen, famous singer and lyricist.

Leonard Cohen said so. Absolutely right, therefore, fill your days, not your stomach. (Dali)

Brad Pilon, a proponent of fasting, once said, "Just a few seconds of skydiving guarantees..."

"I forgot about hunger." Engage in activities outside of eating and drinking; it doesn't have to be skydiving, any activity that attracts you...

Okay. Every street corner has a dessert shop or a fried snack shop; leisure and entertainment activities are your best way to resist them.

Remember, if you absolutely must eat donuts, you can still eat them after your fasting day.

Change the pattern of fasting from bedtime to bedtime the next day to fasting from 2 PM to 2 PM the next day.

Food. Begin restricting your diet after lunch on the first day, and continue until lunch on the afternoon of the second day.

This way, you can lose weight while you sleep, without ever feeling severely deprived of food, which is very smart.

It's a similar approach, but requires more focus than full-day fasting. Fasting plans should be adjusted as needed based on individual requirements.

There is a psychological mechanism called "habituation," which states that the more frequently a person is exposed to something, the less likely they are to develop a habit of using it.

They will value that thing. Therefore, it's not right to do the opposite and constantly suppress your appetite. You can eat...

Treat food as a friend. Food itself has no magic or supernatural power; do not demonize it, but treat it with a normal mindset.

Look at it.

Drink plenty of your favorite zero-calorie beverages. Some people love herbal teas, while others enjoy the effervescence on their tongues.

While sparkling water can be refreshing, plain water is just as good as any other beverage. A significant portion of our body's water comes from our food.

Therefore, during fasting, it is necessary to consume more fluids than usual to compensate. This can be monitored using urine; urine should...

A sufficient amount and light color indicate adequate hydration. However, the recommendation to drink eight glasses of water a day lacks sufficient scientific evidence.

While it's true that adequate hydration is important, drinking enough water is essential. A dry mouth is a sign of dehydration, so drink water before your body complains.

Water, please! Besides, drinking water is a quick way to soothe hunger, at least it can temporarily fill your stomach.

If your weight doesn't change in a particular week, remind yourself that you can still be healthy even if you don't lose weight.

The benefits. Remember your original purpose for intermittent fasting. Intermittent fasting is not only about fitting into smaller jeans, but also about...

To obtain the long-term health benefits of intermittent fasting, such as the recognized benefits of reducing disease risk, improving memory, and extending lifespan...

Fate. If you view intermittent fasting as a retirement plan for your body, your perspective will be more pragmatic.

A fasting plan must be flexible and forgiving; it's okay to break the rules when necessary. There's no requirement...

Rushing to reach the finish line, be kind to yourself and make fasting fun. If life is only filled with depression...

Boredom prevails; who wants to live to be a hundred?

For any weight loss plan, monitoring is a crucial element. Research also shows that self-monitoring is essential.

Supervised intermittent fasting is more effective. You feel better in clothes and experience a greater sense of self-worth.

Despite the changes in weight, you should still weigh yourself, measure your waist and hip circumference weekly, and record the results in detail.