Intermittent Fasting Journal – Week 11

 

 

It’s Week 11/Episode 11 of The Intermittent Fasting Journal! New Year’s Week—and Donna’s hubby is on board too! Yay them! In this episode, Donna gives her week eleven findings and results, including losing weight slowly and steadily during holidays and enjoying a traditional New Year’s Day dinner. She reviews the coping mechanisms of self talk, five second rule, having an earlier eating window that ends by seven each day (and how this benefits her), using the app, and more. Donna goes into detail about her lifestyle with her husband, Ray Baby, who has lost ten pounds in three weeks on his IF plan! She describes husbands and wives planning and fasting together and how much she and Ray enjoy eating out together now as empty nesting fasters. She was encouraged by going into a new year with no deadlines and no drastic weight loss plans in place and explains how to make Daily IF a lifestyle rather than a frantic new year weight loss goal. No time limits! Donna then teaches from AC: The Power of Appetite Correction by Bert Herring with the six kinds of hunger: (1) Appestat–real hunger; (2) Somatic hunger–sensation in the belly; (3) Limbic hunger–drive to continue eating once you’re full; (4) Clock hunger–biological clock–hunger striking 23-24 hours from when you ate last; (5) Appetite-driven hunger–when you visualize yourself eating something; (6) Mouth hunger–urge to chew on something when you’re not really hungry. She ends the main section with how she has finally achieved control over areas of her life that had eluded her even when she had 32 years of homeschooling and writing success–food control. Huge win! We can manage every area of our lives when we are successful with Daily Intermittent Fasting!

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Intermittent Fasting Journal – Week 10

 

Week 10/Episode 10–Christmas Week! Donna Reish, blogger at Donna Reish.com, author of “Fasting Inferno” parody, and teacher at The Intermittent Fasting Journal podcast/FB Group, describes her amazing Christmas week with Daily Intermittent Fasting and all of the incredible lessons she learned. She explains how she ate what she loved on the truly “special days” but did not extend the special days on and on. She describes the importance of starting rituals and ending rituals during special occasions as well as how to rearrange the fasting schedule during holidays and vacations. Donna explains her husband’s new IF protocol and success as of three weeks ago. In Listener Lessons, Donna teaches signs of fat adaptation that occur after three or four weeks, including no longer having extreme hunger/feelings of starvation, losing the food/carbohydrate preoccupation, having sustained energy, enjoying good sleep, and having clear thinking. She then reviews coping, distraction, and self-soothing techniques from Episodes 7, 8, and 9 for during the fasting window.

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Intermittent Fasting Journal – Week 9

Welcome to Week 9/Episode 9 of the Daily IF Journal! I am grateful that you have joined me for a peek into my journey–and hope that my words and teaching can be a great help and encouragement to you! Please subscribe at the blog, Donnareish.com for ongoing healthy teaching, join us in the FB Group for daily support and teaching, AND subscribe to me on Youtube and Itunes so you don’t miss a video or audio! Blessings on your Daily IF Journey. Let me know how I can help you!

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5 Motivations to Keep the Fast in Daily Intermittent Fasting

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5 Motivations

to Keep the Fast in Daily Intermittent Fasting

#1

Use an App

Seeing how much time you have fasted and how much time you have left in your daily fasting window can be extremely motivating. When you are tempted to eat, flip to your app and see how many hours of fasting you already have behind you. When you consider that your body usually goes into fat burning mode between 12 and 16 hours into a daily fast, seeing you are, say, at the 14 hour mark can be just the motivation you need to keep going!

If you have an app that averages your last seven days of fasting, you can gain even more motivation. Seeing that you are a little short of your daily average goal can be just the motivation you need to go a little longer today. Plus, checking your app periodically throughout the day can be the perfect distraction when hunger strikes.

#2

Talk to Yourself

In the book, “What to Say When You Talk to Yourself,” the author teaches that the brain, just like a computer that you program, believes anything you tell it. Tell it good things about yourself and your fasting journey!

Each day tell yourself that you are a great faster. That you control food, not the other way around. That each day you turn your body into a fat burning machine. And that YOU re successful. Your brain will believe it—and tell your body to act accordingly.

#3

Brush Your Teeth

Starting (and continuing) rituals are known for their motivating powers. Brushing your teeth can be a starting or continuing ritual for your daily fast.

When you brush your teeth in the morning, say aloud, “I’m fasting today—and I’ll still have fresh breath.” When you are struggling continuing on until your eating window, brush your teeth and say, “I’m keeping the fast for XX more hours.”

#4

Use Physical Actions to Tell Your Body You Are Fasting

Physical actions, sometimes considered a step above visualization, can work wonders to keep you fasting. Consider the physical act of closing a pretend window when it’s time for your fast to begin. Say the word, “My window is closed.” (Some days you might need to lock it too!)

Closing and locking the window when temptations strike is another great way to physically tell yourself that the fast is not ending. Sometimes you might need to slam the window and double lock it!

#5

Apply Mel Robbins’ Five Second Rule

In Robbins’ book, she describes how counting down from 5 to 1 and then doing whatever needs done has been changing lives in so many areas—finances, health, procrastination, relationships, business, and much more.

Tap on your thigh and say, “5-4-3-2-1–fast 6” (or however many fasting hours you have remaining) or “5-4-3-2-1–fast time.! This is so motivating and empowering!

Resources

Find ME–and Find Out More About Daily Intermittent Fasting!

(1) FB Group for Support and Daily Help

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more.

(3) IF Journal Podcast at iTunes

(4) YouTube channel

(5) Donna Reish Blogger FB Page

Thanks for Viewing My…..

5 Tips for Daily IF Slideshow

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Intermittent Fasting Journal – Week 8

 

In Week 8 of The Intermittent Fasting Journal podcast/video, Donna Reish, blogger and “Fasting Inferno” parody writer, describes her eighth week of Daily IF, including 20 hour fasting window, weight loss . spite of vacations and holidays, how much easier IF is than her previous 40 years of dieting (!), and more. She details, using Dr. Jason Fung’s refrigerator and freezer examples, how the body burns its own fat stores through I, the importance of a clean fasting window, and how to make your body crave healthier foods. She also teaches about the book, What to Say When You Talk to Yourself, and applies his self-talk approaches to Daily IF–including self-talk, self-write, self-conversation, and even self-sing.

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