“Easy Ways to Lower Your Sodium Intake to Lose up to 5lbs of Water Weight in Less than One Week"
When you need to lose a bit of weight really quickly it's tempting to opt for a detox diet or simply starve yourself. These options can have a negative impact on your health so I want to teach you how to lose up to 5lbs of water weight in one week safely.
Intermittent Fasting (IF) is commonly confused as a "fad diet" when in fact it isn't a diet at all. IF is simply an eating schedule that promotes fat burn via ketones during your fasting window. The key is in finding the eating:fasting schedule thats right for your lifestyle so you can continue to get results day after day!
It all started with a client named Julie who messaged me after a post on resting metabolic rate (women burn on average about ~1400 calories at rest each day). Julie is a type 2 Diabetic looking to break free of her condition so she can live up to her full potential by becoming healthier, happier, and more energetic. She was wondering why she had plateaued after losing 30 lbs, she was working out and watching what she ate like she had always done but still, no more weight loss. She was stuck there for (at the time) 3 weeks and had actually gained 2-3 lbs back depending on the day.
Julie was frustrated and confused that she couldn't push through this plateau and the fact that she was still considered overweight was really getting her depressed, which made fighting the cravings for her favorite sugary treats even harder. Many of my other clients who experienced initial weight loss but had hit a plateau benefited from creating a bit more structure in their eating schedule and I knew just the way to do that. I gave Julie my Intermittent Fasting Progression Plan to help her get started with Intermittent Fasting.
As an Exercise Physiologist I know that a lot of the weight loss process comes down to hormone health. To be specific, getting blood sugar levels back to what I call "factory settings" which helps fat burn like ice cream left out in the sun on a hot summer day in Tallahassee. This isn't easy to do, but in my experience Intermittent Fasting has been a superior method to accomplish this.
When she first messaged me she told me her weight was 160lbs and 30% body fat but in just under 3 months she weighed in at 140 and 20% body fat! That may only be a net weight loss of 20lbs but she went from 64 lbs of fat mass to 28lbs fat mass and from 96 lbs of lean muscle to 112 lbs of lean muscle. Now she’s improved her relationship with food, she smiles when she looks in the mirror, and she’s established a balance she can sustain so she can enjoy her favorite foods and still make progress on her weight loss goals! All for the fraction of the cost of a traditional personal trainer (and I’m actually more qualified as an exercise physiologist by the American College of Sports Medicine).
Disclaimer** Results will only come if you implement the things learned in this plan. Results take time and 30 days is the minimum recommended amount of time it takes to determine if Intermittent Fasting is right for you.
In this article I will be diving deep into the details of Intermittent Fasting but if you want to skip right to getting started, feel free to download The Intermittent Fasting Progression Plan by clicking the button below!
What Is Intermittent Fasting?
So what is intermittent fasting, exactly? Well, we all know what fasting is, right? Willingly (Or not so willingly!) refraining from something for a certain amount of time. You know, that difficult thing we may plan to do for a religious reason, or to break an addiction. Whether you’re a college kid addicted to twitter when he really needs to be studying for finals, or the workaholic mother who needs even 5 seconds to spend with her kids. We all know how hard it can be giving up something we love or spend so much time with, but sometimes it’s needed to get our priorities in order.
The same thing goes for your health priorities. Maybe you’re addicted to caffeine — if you’re a college student, you probably have more coffee in your veins than blood, if we’re being honest. Maybe you just like southern comfort food for breakfast or dinner (and every meal in between). Cashew chicken and fried rice is always my go-to after a long day.
Either way, food can be our best friend sometimes. And sometimes, our worst enemy. It’s all fun and games until none of our belts fit anymore! Then the panic sets in. Google becomes filled with searches of “How to lose weight fast?” “How to lose weight really fast?” “How to lose 20 pounds in 3 hours?!” And so on and forth.
Well, let’s get back to the original question of how we can accomplish our weight loss goals with Intermittent Fasting.
What Are The Different Forms Of Intermittent Fasting?
Intermittent fasting is, in short, fasting in intervals. There are actually several forms of intermittent fasting, three of which I’ll talk more about below. The 5:2 rule is my personal favorite, but there are many roads you can take to successfully intermittently fast. So what can fasting do for you? If you’re going to give up something you love, what’s in it for you? Intermittent fasting has many forms, but here are the three most popular.
The 5:2 rule is my favorite of the three, both personally and because it’s the best one for beginners. Essentially how it works is eating a normal diet 5 days of the week, and then cutting your body’s proper dietary calorie intake to 25% for the other 2 days. Although calorie count varies based on body type and physical activity level, for women, this would be 500–600 calories per day, for men, 600–700 calories(2).
While diet fasting usually requires complete abstinence from food for a certain period, the 5:2 diet is a calorie game, and you hold the cards. It doesn’t mean you can binge eat whatever you want to on the other 5 days. Nor the times that you do eat, on any of the forms of intermittent fasting. Especially if you want to lose weight, you need to be aware of what you’re eating, and how it’s affecting your body at all times. That being said, you can still eat a healthy, normal amount on the other days, so long as you stick within the calorie rule.
The key to surviving your fasting days is to separate them by at least one normal diet day in between. Monday and Thursday seem to be the most common fasting days but some prefer to have one fasting day on the weekend where their stress levels aren’t as high. This method is especially beneficial for those of my stress eaters out there, oooossaaaa rest assured you don’t have to torture yourself after your stressful work day if you don’t want to!
The 16:8 or 14:10 Rule
While it can be argued that 16 hours fasting/8 hours eating vs 14 hours fasting/10 hours eating structures depend on gender, there hasn’t been strong conclusive evidence that says either way. More so, it really depends on what your body needs and can handle.
The most important rule in all forms of fasting, dieting, weight loss, etc. Is to listen to your body. You can’t force yourself to snap into a mold your body hasn’t been adjusted to fit into yet. It’s why many diets and intentions of weight loss fail. There’s no magic cure. It takes time to retrain your body into health, just like it takes time to train for a marathon. So, with that being said, make sure you know what your body is telling you. If you feel faint, or ill, eat. Headaches, sensitivity to the cold, such things are normal. But consistent warning signs mean something, listen to them.
All of this aside, the hour based fasting type is a half step up from the 5:2 rule, stating you can eat during a certain set of hours (14–16), and then you have to fast the rest (8–10). Some people do the 12:12 fast period, which essentially says 12 hours eating, 12 hours not. This could simply mean skipping breakfast, or not eating anything after 6 pm. But whichever form you choose, this is an extremely efficient way of participating in the IF lifestyle (do I smell a new trending hashtag?) #IFlife.
I have a client that has experienced very sustainable weight loss results from a similar format of IF. She eats in a window of 10am-2pm and then fasts for the rest of the day. While this may sound extreme to some she has not only lost 13 lbs in a couple of weeks but she also has actually increased her energy levels and her skin has been glowing! The main thing she mentions is that she listens to her body, if she is craving a snack she will have a few grapes right before bed but never a full meal. This goes to show you that if you are consistent and disciplined yet forgiving on yourself you can experience similar results!
The Every Other Day Rule
And lastly, (at least of the ones I’m going to discuss) there’s the version of intermittent fasting which involves full day fasting, every other day of the week. A full step up from the original 5:2 plan, it involves completely abstaining from foods and only drinking water (sometimes black coffee and tea is allowed, depending on the person) for a full 24 hours, then eating on a normal healthy dietary routine the next day.
While this can be a rewarding version of the intermittent fast, it can also be dangerous to dive into head first. Especially for those who are consistently active, as your body needs certain nutrients and substances to maintain your metabolism and health. This is why I mentioned earlier about listening to your body. It’s very important to be highly in tune with your body’s limits. Just as the sky will give us warnings when bad weather is approaching, so do our bodies when something’s is amiss. Don’t try to cram yourself into a mold from day one. Ease yourself into it, as a lifestyle. The more you stretch, the more flexible you become.
6 Health Benefits Of Intermittent Fasting
But what are the benefits of fasting, exactly? You said there were risks…Surely it’s damaging to the body to restrict it from the substances it needs to survive, right?
While there are risks involved with fasting of any kind, which I’ll mention below, there are actually quite a number of health benefits involved in intermittent fasting. In fact, our body was technically designed to fast. On a healthy diet, the body naturally fasts between dinner time and breakfast. So unless there’s a lot of midnight snacking involved, you’re already on your way to doing intermittent fasting!
What are some of the health benefits of intermittent fasting?
Potential Risks Of Intermittent Fasting
Like any diet, or lifestyle change, there are risks and dangers involved with dramatic adjustments to our bodies. Especially with fasting, these may affect people who are extremely overweight or don’t already have a proper calorie intake. It’s not recommended that pregnant or nursing women, diabetics, people who struggle with immune or other diseases, or heart, liver, or kidney problems fast (1). Those with diabetes or other issues need to speak to their doctors, and especially those on medications may be at risk with fasting.
Remembering fasting is not a weight loss tool is incredibly important to successful intermittent fasting. While fasting has benefits and can add to weight loss, sudden starvation through fasting can cause a number of problems, including slowing metabolism, failing health, and creating or exacerbating eating disorders. Understanding your proper, healthy dietary needs for both nutrition and weight loss as a whole is vital to your health and safety when intermittent fasting.
Listening to your body’s needs, your doctor’s warnings, and being aware of proper nutritional health as a whole are all extremely important factors when it comes to fasting, especially for weight loss. Don’t force your body to stick with something that may be damaging it. Fasting is not for everyone, and even for those it’s for, it has to be adjusted per body. There is no one size fits all. Find what works for you.
And on that note, remember:
Not a Diet; A Lifestyle Choice
Regardless of which version of fasting you do, or any diet you take on, especially for losing weight. You can’t think of it as a diet; what it is is a lifestyle choice, a change you’re choosing to adjust your life to in order to better your health and well-being. There are no easy answers, no get skinny quick schemes. What you lose fast, you will gain back fast. It’s easy to lose water weight, but it takes time to readjust your body composition. You can’t expect to fast for three weeks and lose 20 pounds, much less keep it off.
Allow your body time to learn. It may go into shock, confusion, or even panic in the beginning. But if you’re willing to have patience and keep persistence, you body can and will adapt to a healthier lifestyle. You can and will lose weight, or gain/tone lean muscle. You can and will keep off the extra pounds. Listen to your body. Don’t give up, or give in to temptation, but adapt to your individual needs. Be kind to your body, and your body will be kind to you. Thank you guys again for taking the time to learn about new ways to invest in your health,
As always if you have any questions feel free to comment below or email me at firstname.lastname@example.org
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I'm Ethan Halfhide, my goal with this blog is to give you the resources you need in order to take charge of your life and get more results from your workouts in less time, so you can get healthier everyday.
Ethan embarks on a journey to cut through the negativity and misleading information the is in the fitness industry. He chats with real influencers making a positive change to provide listeners with clarity and inspiration they need to fulfil their goals.