Eat Those Plants

Ep2. Intermittent Fasting Mistakes To Avoid

May 01, 2021 Allie McCormick Episode 2
Eat Those Plants
Ep2. Intermittent Fasting Mistakes To Avoid
Chapters
Eat Those Plants
Ep2. Intermittent Fasting Mistakes To Avoid
May 01, 2021 Episode 2
Allie McCormick

Fasting may seem easy, but if you're not careful, there are a few pitfalls that might trip you up. Here are some of the top mistakes to watch out for, and how to avoid them. 

Join the Fasting Weight Loss Challenge: https://soberalley.com/join/
12-Week Fasting Planner: https://amzn.to/3u6WwyJ
Blog post: https://soberalley.com/fasting-mistakes
Instagram: @eatthoseplants
Email: eatthoseplants@gmail.com

Show Notes Transcript

Fasting may seem easy, but if you're not careful, there are a few pitfalls that might trip you up. Here are some of the top mistakes to watch out for, and how to avoid them. 

Join the Fasting Weight Loss Challenge: https://soberalley.com/join/
12-Week Fasting Planner: https://amzn.to/3u6WwyJ
Blog post: https://soberalley.com/fasting-mistakes
Instagram: @eatthoseplants
Email: eatthoseplants@gmail.com

Welcome to the Eat Those Plants Podcast, where we talk about losing weight by creating a healthy lifestyle that you don't just like, but you love. I'm your host, Allie McCormick. And I'm so excited to have you here for today's topic. It's all about some of the top mistakes people make when they start fasting for weight loss.

 

What Is Intermittent Fasting?

If you don't already know what fasting is, you might want to check out episode one where I go into detail about fasting and how you can get started and some of the different types of fasting, just so we're all on the same page. 

For now, I want to give a brief summary which basically is that fasting is a pattern of eating that restricts when you eat, and not what you eat. 

The type of fasting that I generally talk about is 16, eight fasting. 

And it's called that because the 16 in the 16 eight means for 16 hours of every day, you will not be eating. 

And for eight hours, you are allowed to eat your food for the day. So for most people, this looks like waking up in the morning, skipping breakfast, having your first meal at lunchtime around noon, eating all your day's food within a consecutive eight hour window, stopping eating at 8pm, sleeping through the night. And doing it all again the next day. 

Fasting might sound straightforward and simple. And to an extent it is. But there are some things that can trip people up. So the topic of this episode will be to cover some of those things. 

 


FREE 14-Day Intermittent Fasting Challenge

Before we get started, I want to let you know about the free 14 day fasting challenge that I put together for you. 

The way it works is you sign up, and the following Monday, you start to receive daily emails to help you master fasting and make the most out of the experience. 

The goal is at the end of the two weeks, you'll probably have lost between three and five pounds, sometimes more. But you will feel secure and confident with fasting. And you'll be able to see if it's something that you want to keep in your lifestyle going forward. If it sounds like something that you're interested in, check the show notes. 

And I'll drop the link and you can get started right away. 

Alright, let's jump into it. 


1. Eating Too Many Calories

So the first mistake that a lot of people make when they first start fasting is kind of miss understanding that, yes, you're eating for fewer hours. 

And so you will automatically take in fewer calories, which is what's going to help you lose the weight. So in the beginning, you can still eat the same foods. 

And I said before that I recommend you kind of focus on fasting first. And don't try to have this crazy brand new diet where you cut out everything you love, because that is a recipe for disaster. 

But a lot of people kind of think that, all right, I'm doing this fasting thing. And it's going to work just because it's fasting. 

But it's possible to still eat all the same calories and still overeat and have too many calories just in eight hours instead of whatever 24…16… or however many hours you're used to eating, be mindful of how much you're consuming, don't pile food into your mouth, and just try to like eat as much as you can before you're cut off. 

Because that's actually going to be working against you. I know there are multiple benefits from fasting, but it's from strictly from a weight loss perspective, from a calories in calories out perspective, you have to be mindful of the reason why you're fasting and the benefit that you're trying to get out of it. 

Which is to enable yourself to enjoy some of the foods you love, while restricting calories at the same time to moderate this and just be mindful of it, make sure that you're not overeating, or like compulsively eating and trying to cram food in your mouth like oh my god, eight o'clock is coming, I can't eat after eight o'clock. Let me eat this and this and this, because that's going to work against you. 


2. Failure To Plan Your Meals

Another mistake I see people make which is kind of related to this is not at least loosely planning your meals. 

You don't have to have a strict meal plan or anything, especially in the beginning. Because I think that's too much pressure, it's really a good idea to at least have some sort of idea of what you might eat on your next meal or tomorrow or anything like that. 

Something that I would do even before I seriously cleaned up my diet was just know that if I got hungry, I would eat some fruit or a bowl of oatmeal. Or even if I knew that I might be eating out I would kind of know exactly what I might be ordering out just to kind of wrap my mind around the amount that I would be eating. 

And it really doesn't take a lot of time. 

I think it's really important for things to be as easy as possible so that we can stick to them. 

So I'm not encouraging you to do something that's too much of a leap outside of your comfort zone of where you're starting out. 

Just kind of look to the future and especially when you're not able to eat like during your fasting window is a really good time. 

To think about what you're going to eat next, and be intentional about it, because it really does make a difference. 

It's it's like a 32nd decision that can set you up for success. 

And as far as I'm concerned, I think that time investment of just training yourself to start being more intentional about what you're going to eat, is worth it down the line. 

 

3. Telling People Who Don’t Understand

Another mistake that I know I made in the beginning was telling people who don't understand what you are trying to do. Luckily, fasting has gotten way more popular in recent months, and even maybe like two years. 

But when I first started, I remember having so many problems with telling my husband in particular that I was going to do fasting, because it's a little weird for people who have this like we're supposed to eat and breakfast is the most important meal of the day. 

And if you skip breakfast, you're going to go in starvation mode, and all of these other things that have been hammered into our collective consciousness, it can be just demoralizing. 

If you're trying to start a new journey and try and try something new. And the people who are around you don't really understand what you're doing and aren't going to really support you and be your cheerleader, you can kind of feel isolated and alone and doubt yourself or doubt what you're doing. 

So I think that it's important to sometimes keep what you're doing to yourself, if you sense that you don't have a strong support system. Which brings me to the next mistake people make, which is not having any support system at all. 

Doing it all by yourself is really rough. 

And you don't have to go that route. 

Even if the people who you live with or who immediately surround you don't really get it and aren't on board, you can go online. I started with Reddit, their r/intermittentfasting forum. 

And that's how I discovered fasting in the first place. 

But I found that community to be really supportive and motivating just to see other people's pictures and hear their questions and what worked for them and what didn't. And that was a really great place to start. 

I know there are tons of other Facebook groups that you can join. And I joined some of those too. And some of those, those places are really good. 

They're really good for support. 

If you don't have anyone around in your life that can cheer you on and help you through the process. The reason I created the challenge is because I know a lot of people don't have support and don't have motivation. 

So if you're someone who would benefit from waking up and checking your email in the morning, and boom, there's something there telling you, this is what you should do today, focus on fasting. 

And this is how to keep going when you lose your motivation. And here's what to do. If you're feel hungry do this today. If you think that you would benefit from that type of support and motivation, I highly encourage you to sign up for the challenge


4. Avoid The Comparison Trap

Another mistake that I think you should be aware of that can honestly come from joining some of these social media groups and forums is avoiding the comparison trap. 

Because one of the things that I find motivating about joining these groups and seeing what everybody else is doing, can also turn on its side and make you feel really bad about yourself if you don't see the exact same results. 

So if you have issues with this, you have to be mindful of not comparing yourself to someone else, especially on social media, because people tend to show the best parts of themselves and the best parts of their journeys, and not really show you the struggle and the bad part. 

So if you're just starting out, especially like, Oh my god, I had so many issues with weight, and failing a lot. And if you're not careful, you can compare yourself to other people. And it can actually make you feel worse about yourself and your journey. 

Maybe you're not losing weight as quickly as some other people are. 

Maybe they're talking about how easy it is for them. And you're over here starving and mad and hating black coffee. 

So I just want to tell you that try to avoid the comparison trap if you can. And if you start to feel triggered by seeing something else that someone else is doing, turn it off, leave those groups find other things that motivate you and inspire you without making you feel bad, because there they are out there. 

So make sure when you were in these groups or looking for support, you find the right kind and not the kind that triggers you because nothing should be making you feel bad. 

Nothing you consume should be making you feel worse about your situation and you have control over that. So make sure you are doing what's right for you. 


5. Giving Up Too Soon

Finally, the last mistake that is really big with fasting that I see is people giving up too soon. 

Now I have the two week challenge and most people do lose weight in the first couple of weeks. 

But sometimes the weight doesn't come off as quickly and if you quit too soon, you might just miss your turning point.

In the next episode, I'm going to do a deep dive into why you may not be losing weight intermittent fasting, one of the biggest reasons is giving up too soon, you have to think about how weird our bodies are, they can retain weight for so many reasons. 

And I'm going to go into this in the next episode. 

But sometimes it seems like you're not losing weight, but you're losing fat, or your body will lose inches and your clothes will fit differently, or you'll look different, but maybe you don't notice it. 

And if you're only going by the number on the scale, you can think you're not gaining, you're not losing weight, but you're actually making progress. 

Well, if this happens to you, and you quit, and you throw in a towel, you're definitely not going to get there. 

So like I said, check out the next episode, because I'm going to go really deep into all the things that I recommend you do to make sure that that's not the case. 

But going beyond that, if you have been struggling with weight for super long, quitting is not going to be in your best interest, especially if you do it so soon. 

If you want to give it just two weeks, and you don't see the result that you desire, and you quit, what do you think is going to happen? 

When you move forward do you think is going to happen that week three, and week four, if you've already thrown in the towel, it very well could be the intermittent fasting isn't the thing for you, and you don't like it, and you can't make it work for you. 

And that's fine. 

But if you don't have something to replace it, like what's going to be your next move, then just quitting full stop, because maybe you haven't lost as much weight as you think you should have by then probably isn't going to be the best choice for you. 

I can say right now that a huge problem is that many of us have skewed ideas of our expectations, or what we think a healthy rate of weight loss looks like it's so tempting.

Like I know, we all want to lose 10 pounds every month, or even more sometimes like oh my god, I see these, these ads and these stories about how people lose 10 pounds in a week or 20 pounds in a month

And it seems great. 

It's sensational. 

And it's exciting. 

And we hope to achieve that level. 

But realistically, weight loss is kind of a gradual thing. And the faster it drops, the faster it comes back. 

 

1-2 Pounds Lost Per Week Is Great

So so many times he will write to me and they say oh my gosh, it's been two weeks, and I've only lost three pounds, how awful. But really losing three pounds in two weeks is great! 

So I get it, I get the sentiment, I get that we want it faster. And if it's not faster, it seems like it's not working. 

But I encourage you if you see any change in your body at all, don't make the mistake of giving up too soon because I promise you if you stick with it and you're willing to make the changes and adjustments that you need to make along the way, you will get there it is possible for you but you got to be patient and you can't go throwing in the towel too soon. 

 

And that is going to wrap up this episode. 

I hope you enjoyed it. I hope you learned something from it. Again, if fasting sounds interesting to you or you need a little help or a little bit of a push, I highly encourage you to join the challenge. You can sign up with the link in the show notes for Episode Two. 

Don't forget to subscribe if you like this episode and want to hear more. 

Also, rate review, comment share your thoughts!

 If you'd like to connect with me, hit me up on Instagram @eatthoseplants or drop me an email at eat those plants@gmail.com