Intermittent Fasting Means Adjusting Volume Dial of Your Nutrition
It comes as no surprise to hear that being overweight is the leading risk factor for cardiovascular disease, diabetes and strokes. The U.S. obesity rate exceeded 40% in 2023, which is up significantly from 30% in 1999. Several experts are predicting the obesity rate will top 50% by the year 2030. All the diets, supplements, health foods and calorie counting don’t seem to be helping like we’d hoped.
What if everything you believe about food and eating is at the core of the problem? While the American public is trying to consume less through self-control and tracking consumption, the food and beverage industries are betting against you with their annual $10 billion marketing budget.
What if you knew that eating three meals per day with snacks is NOT healthier and is simply great marketing we’ve come to accept as fact? What if eating more frequently simply increases the number of opportunities to overconsume?
When it comes to the timing of your nutrition, two of the healthiest things you can do is avoid consuming calories the first hour upon waking and the two hours before bed. You may have heard of intermittent fasting, which is willfully abstaining from the consumption of calories for a predetermined period of time.
When most people hear intermittent fasting, they think of a 16-hour fasting window and an eight-hour feeding window. Before you start thinking you can’t do something, please know that there are many different applications of fasting or time-restricted feeding. If you don’t eat the first hour upon waking, the two hours before bed and you’re sleeping more than six hours, you’re already using a fasting window that is approaching 10 hours. This leaves you with a 14-hour feeding window. Given the rising obesity rates in this country, it’s unlikely that most people will suddenly start eating better in a larger feeding window.
Please understand that intermittent fasting lives on a continuum. Time-restricted feeding ranges from skipping a single meal to consuming less on certain days to not eating on certain days. Think of this approach like adjusting the volume knob on your nutrition. Some people need the volume set at 3, some prefer 7 and others like to crank it up to 10.
Many of the things we do on a daily basis are skills that can be developed. Just because you do these activities on a regular basis does NOT mean that you will improve your skills.
I’ve been reading my entire life. On the recommendation of my coach, I took a speed-reading course last year. I knew I was a quick reader and was expecting to be underwhelmed. Imagine my surprise when I tripled my reading speed in less than three weeks. This is exactly what I help people do with intermittent fasting.
If you’re interested in learning more about how to successfully implement intermittent fasting, I’m hosting a free seminar at No Limits Fitness in West Melbourne on Saturday Aug. 19 at 4 p.m.
Facebook event: Intermittent Fasting Strategies For Fat Loss
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No Limits Fitness
2450 Minton Road, West Melbourne
321-952-9470
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Meet Our Thought Leader
Certified personal trainer and mental performance coach Mike Williams owns No Limits Fitness in West Melbourne. Mike has dedicated himself to helping busy professionals improve their fitness, nutrition and mindset while providing the professional accountability needed to help them reach their goals. The avid sports fan and his wife, Tina, have five sons, including two sets of twins.
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