by | Dec 21, 2017 | Healthy Living

One Fantastic Technique To Resist Holiday Weight Gain

The Holidays! Such a loving, busy, and delicious time of year–crisp weather accompanied by cinnamon-spiced apple cider and juicy dry-rubbed roast turkey to follow. Of course, finishing a holiday meal with a slice of homemade pie and a scoop of rich vanilla ice cream makes for a perfect celebration.

However, there is one downside to the holidays: weight gain. Nobody likes to feel like a puffy marshmallow after overindulging in irresistibly scrumptious food, including marshmallow-topped sweet potatoes.

Well, folks, I’ve got a solution for you, and it’s something I wish I knew about years ago when I struggled with resisting food and the resulting weight gain. This is a powerful weight loss technique that has more benefits than just losing inches. A couple of those benefits include preventing and treating neurodegenerative disease (such as Alzheimer’s and Parkinson’s disease), increasing the body’s ability to cope with stress, and extending the lifespan. It’s called intermittent fasting. Don’t click away just yet! Yes, I said it–the dreaded, screeching, nightmarish word–fasting. But, it’s probably not what you think it is…

Here’s what intermittent fasting is NOT:

  1. An extreme resistance to food and drink
  2. An unnatural bodily function
  3. Something difficult to integrate into daily life
  4. Unhealthy
  5. A change in diet

If that pleasantly surprised you, you’ll be happy to know that the majority of intermittent fasting, though an umbrella term, takes place while you’re sleeping. We naturally fast during sleep; this is when the body cleanses and repairs itself from stress and food from the previous day and rebalances itself in preparation for the next. Instead of adding supplements and health foods to promote the body’s automatic detoxification process, it is highly beneficial to leave your body enough time to do its job by fasting intermittently. It is a change in when you eat, not what you eat.

So, here is what intermittent fasting IS:

  1. A natural resistance to food and drink:Usually, those who fast intermittently begin with 12 hour fasting windows and can work up to 16-18+ hour fasts, if so desired. It may be challenging at first, but soon it becomes habitual. Having an early dinner or a late/skipped breakfast is all it requires. Even fasting only on weekdays can reverse metabolic disorders and reduce obesity. I find that it takes about a week to get used to it.
  2. A natural bodily function:The majority of the fast takes place during sleep, but one chooses to extend the fast by a few hours either before or after bed. After fasting becomes habitual, simply eating only when you experience hunger results in natural fasts of 12+ hours, in my experience. After all, it is only a recent phenomena in our history to have food at our fingertips at all times. Our bodies were meant to fast.
  3. Something easy to integrate into daily life:There is no meal plan, calorie counting, or bizarre lifestyle change necessary to reach intermittent fasting success. It’s really just as simple as eating dinner at whatever time (at 7 pm, for example) and breaking your fast the next day (at 7 am or later, for a 12+ hour fasting window). Easy peasy!
  4. Healthy:As previously mentioned, intermittent fasting carries benefits far beyond weight loss. A few more advantages intermittent fasting has are reducing oxidative damage and inflammation, optimizing energy metabolism, bolstering cellular protection, reducing hypertension, asthma, rheumatoid arthritis, and lowering risk of cardiovascular disease. Animal studies have also shown that it protects against certain cancers and diabetes. So, why wouldn’t you do it?
  5. A change in timing:Continue with life normally, but save that tasty breakfast smoothie for brunch.

So, there you have it: an easy solution for holiday, or any day, digestive sluggishness, bloating, diet-related guilt, and unhealthy weight gain. Of course, pairing intermittent fasting with a nutrient-dense, real food diet will yield the best results.

Those with diabetes, adrenal fatigue, who eat a diet low in electrolytes (sea salt, for example), are female, or are pregnant/breastfeeding should approach fasting with caution. Attention women: males who fast generally experience all positive results, whereas females can have negative results from extended fasts. Here is an article explaining these details. Doing your own research on fasting is essential to understanding it, and listening to your body is essential to fasting safely. If you feel clear-headed, light, and not distracted by food, by all means, continue your fast. 🙂

If your fasting results in light-headedness, anxiety, or any sick-type feeling, please break your fast. Adding a pinch of sea salt and lemon juice to a tall glass of water can usually resolve these symptoms, but here is a recipe for quick electrolytes to resolve any weakness experienced from fasting. I enjoy this drink 1-2 times a day.

 


 

In hopes of inspiring you, I’ll share my personal experience with fasting. In 2015, I did my first Lenten Fast, which requires two small snacks (that do not add up to the size of a meal) and one normally-sized meal each day for 40 days, with the exception of Sundays. For a college kid, this meant I could eat something like an apple for breakfast, a banana and peanut butter for lunch, and cabbage soup for dinner (don’t judge…I didn’t know much about nutrition back then). The first week was hard, but I quickly learned that I did not need as much food as I previously thought. I lost weight and I felt fantastic!

It has been over two years and I now habitually fast because I only eat when I’m hungry. Thankfully, I now eat more nutritious food than just fruit and cabbage soup! Learning how to fast allowed me to become in-tune with my body and recognize the difference between boredom/stress-eating and actual hunger. Though fasting is not recommended during pregnancy or breastfeeding, I just go by what my body tells me. I don’t feel hungry until after 13-14ish hours, which is when I make myself scrambled eggs or have a banana milk kefir smoothie.

In this time, everything from fasting to being a spouse and mother has showed me the importance of willpower. Willpower is a muscle, and exercising it is necessary for self-control. It is dangerous to let whatever whim you’re feeling dictate your life. Exercising willpower gets easier over time and if you’re like me, you’ll love taking back a little control in your life and feeling empowered. You may be surprised at how simple it is to feel better about yourself. So go and enjoy a plateful of holiday food and don’t feel bad about it. 🙂

 

Do you enjoy fasting? I’d love to hear about it!


Disclaimer: All information on this blog is for informational purposes only. I am not a licensed medical professional. Please discuss any dietary or lifestyle changes, supplements, or medical questions with your doctor.

Written by:

Diane Stanislowski

Diane Stanislowski is a wife, mother, and researcher with the goal of restoring the practice of traditional holistic approaches to wellness and sharing evidence-based information with the public. She lives in Grand Forks North Dakota with her husband and three children and receives raw milk and pastured meats from Bartlett Farms.

2 Comments

  1. Maria Carter

    Hello Diane! I live just 38 miles NW of Grand Forks!
    I LOVE your blog and your kids are so cute! I feel I should know you. My neighbor
    is Lisa Durkin. You may know her?
    Question, I have never heard of this fasting. The only thing that concerns me is I thought
    in the morning you should eat 20 minutes within the time you wake up. I know years ago
    my husband wouldn’t eat any breakfast. I believe he messed up his metabolism because of this. He has a very tough time loosing weight now.
    I shared with you our website as I believe Barlett Farms and us are on the same path in life and it feels so right! We are mostly conventional farm but are slowly moving into organics. There are many reasons for this and it would be great to get together over coffee sometime in Grand Forks. Would love to meet you! Many thanks for your blog!
    Maria~

    Reply
    • Diane Stanislowski

      Hello, Maria!

      Thank you. Children are such sweet gifts! I am glad you are enjoying the pictures of mine. 🙂

      It’s exciting that you’re getting something out of my blogs! It’s fun to write them, but an incredible motivator to know that I have a reader who enjoys them, too.

      The name ‘Lisa Durkin’ does not ring a bell, but that doesn’t mean I haven’t met her. Maybe she knows some of my in-laws. I’m not great at remembering names!

      Regarding fasting: from what I have read, the well-known “eat-often” method does not exhibit as many benefits as narrowing the eating-window down to a few hours, such as in intermittent fasting. However, this also may have to do with when your eating-window takes place. It seems that our bodies would benefit from an earlier eating-window, but everyone is different. I am either not hungry or feel sick if I eat too early, but this is only my personal experience. If your husband wants to give fasting another shot, he could use the method mentioned in this article, which includes moving the eating-window to earlier in the day, and reasons for doing so:
      https://spoonful.splendidspoon.com/intermittent-fasting-to-skip-or-not-skip-breakfast-c665f1b92a34

      Obviously I am not a professional, but I do know that testosterone dips as men age, which slows the metabolism. Sometimes, there are other things that could prevent weight loss, such as loss of insulin-sensitivity, lack of enough nutrients, or too much sugar. If my husband was having this problem, I’d move his fasting window to earlier in the day (he loves fasting!), completely cut out sugar (and maybe grains), and maybe even go on the GAPS diet to eliminate any potential gut-health problems. Stress-management, maintaining good sleep habits, type of workouts (I think HIIT workouts would be more beneficial than only weight-lifting or distance running), and staying hydrated are also factors I’d consider.

      I suppose this drives home two main points:
      1. Every body is different!
      2. To achieve weight loss, timing is just as important as what you’re eating.

      I’d love to learn more about your farm and your transition into organics! Getting coffee is a great idea:) Here is my personal email. We can set up a date: byrndi01@luther.edu

      Have a beautiful day,

      Diane Stanislowski

      Reply

Leave a Reply to Maria Carter Cancel reply

Your email address will not be published. Required fields are marked *

Keep Reading

Supplementing That Supports A Real Food Diet

Supplementing That Supports A Real Food Diet

I am just preaching to the choir when I say that 2020 has been an exceptionally challenging year, but it isn’t true that 2020 has been only bad. For me, in many ways, 2020 has been highly valuable. Two health-related examples of this include finding a talented...

read more

RAW DAIRY

PASTURED MEATS

PASTURED EGGS

Other Products

Featured
Products

Ready to get your Healthy Living Guide?

 

✔ Easy Recipes For Grass-fed Beef, Pastured Pork

and more to nourish your family.

✔ New Products From Bartlett Farms

to help you eat confidently and trust your food source.

✔ FAQs about Raw Milk

and what you need to know to get your family supplied with nature’s perfect food.

Boom! You're in. Check your email for a link to the guide!

Pin It on Pinterest

Share This