Have you fallen off the fasting wagon? Are you struggling to get back into your intermittent fasting weight loss game?
Discover 7 easy ways to recover quickly so you can easily get back on track with your intermittent fasting health and weight loss goals.
Intermittent fasting can present challenges from time to time, and sometimes, life just gets in the way and can make sticking to your regular fasting routine downright hard. Despite losing 46 pounds in 4 months with intermittent fasting in 2021, I have had my fair share of “wagon falls” over the last few years.
One common difficulty is dealing with hunger pangs and cravings, especially during fasting periods, which can test one’s willpower and discipline. Additionally, social occasions and special events often involve food, making it hard to stick to fasting schedules and resist temptation. Moreover, unpredictable life events can disrupt fasting routines, leading some individuals to unintentionally fall off the fasting wagon.
Whether it was a tropical vacation, a cheat day that turned into a weekend of indulgence, or just an extra hectic schedule that threw you off course, So What IF? with Jen’s got 7 tips to help you climb back onto the fasting wagon so you can keep rolling in the right direction towards “IF” weight loss success.
TIP #1: Give Yourself Grace
Listen Up! Nobody is perfect and occasional setbacks, including weight gain, are bound to happen along your fasting weight loss journey. Giving yourself grace is a great first step that can make a huge difference when it comes to getting back to your fasting lifestyle. Forgiving yourself is crucial after falling off the intermittent fasting wagon because it allows you to acknowledge setbacks without self-judgment or guilt. By practicing self-compassion, you can release negative emotions and focus on moving forward positively, rather than dwelling on past mistakes.
Forgive yourself, forget the past, and simply recommit to your fasting goals.
TIP #2: Complete an Extended Fast
Completing a prolonged or an extended fast (10-12 hours longer than your longest fast to date) after falling off the intermittent fasting wagon can help reset your eating habits and reignite your fasting routine. For example, completing a 36-48 hour fast gives your body a chance to detoxify, improve insulin sensitivity, and jumpstart fat burning. This strategy can provide a fresh start and renewed motivation to adhere to your fasting schedule moving forward.
TIP #3: Eat MORE PROTEIN & LESS CARBS
Increasing protein intake and reducing carbs after falling off the intermittent fasting wagon can help stabilize blood sugar levels and curb cravings. Protein-rich foods provide satiety and promote muscle repair and growth, supporting your body’s overall health and fitness goals. By focusing on protein and minimizing carbs, you can regain control over your eating habits and ease back into your routine with greater intermittent fasting success.
TIP #4: Throw Out the Ice Cream
JUST DO IT – Let it Go! Get back to clean eating and clean fasting by ditching the crappy junk food found in your house. Throwing out all the junk food in your home can help reset your body and mind after falling off the intermittent fasting diet wagon. Removing tempting snacks and sugary foods from your environment reduces the likelihood of succumbing to cravings and overeating.
BONUS TIP: Make Water Your New Best Friend! Drinking more water and other fasting friendly drinks not only helps flush out toxins but also promotes satiety, keeping you feeling full and less tempted by unhealthy food choices.
TIP #5: Ditch the Restaurants & Eat at Home
Avoid eating out at restaurants for at least three weeks. Preparing and eating meals at home instead of dining out at restaurants is key! It allows you to have better control over your food choices and portion sizes. By cooking at home, you can ensure that your meals align with your intermittent fasting goals, avoiding hidden sugars and excessive calories often found in restaurant dishes. This strategy promotes healthy eating habits. Additionally, it facilitates adherence to your fasting schedule, setting you up for success in getting back on track.
2 Tips for Eating Healthy at Home
- I highly recommend trying a meal delivery service like Green Chef or Hello Fresh. Meal delivery systems make eating at home easy, affordable, and extremely enjoyable. CLICK HERE to read about the 10 best reasons to use a meal delivery system to get healthy and lose weight.
- Join my INTERMITTENT FASTING RECIPE CLUB and get LIFETIME ACCESS to nutritious and delicious home-cooked intermittent fasting weight loss recipes that will help you FAST EASIER, FAST LONGER and LOSE MORE WEIGHT!
TIP #6: Get Back to Exercise Right Away
If you’ve fallen off the fasting wagon, getting right back to your exercise routine is crucial. Exercise releases endorphins, promoting a positive mindset and renewed motivation to stick to your intermittent fasting goals.
BONUS TIP: If you really want to effectively get back on the wagon, HIIT (High-Intensity Interval Training), is the way to go. HIIT exercise routines rev up your metabolism and help burn through your excess glucose the fastest. HIIT workouts are time-efficient and effective, making them ideal for boosting fat loss and improving overall fitness levels, which can counteract any setbacks from overeating.
TIP #7: Get a Plan and Stick to It
I love the quote by Benjamin Franklin – “If You Fail to Plan, You Are Planning to Fail.”
Having a weekly fasting and eating plan provides structure and accountability. It helps you stay committed to your intermittent fasting goals after a setback. By outlining a specific daily eating window and fasting times, you regain control over your eating habits. This is helpful because it reduces the likelihood of impulsive eating decisions. Sticking to your plan creates consistency and reinforces healthy habits. This will empower you to bounce back and regain momentum after you have fallen off the fasting wagon.
Conclusion – Getting Back on the Wagon
It’s important to remember that occasional setbacks are normal, and falling off the fasting wagon is a challenge that absolutely can be fixed. Just think of it as a learning experience and an opportunity for a new beginning. The next time you need to get back on track after you’ve fallen off the fasting wagon, simply remember to:
- GIVE YOURSELF GRACE
- TRY AN EXTENDED FAST
- EAT MORE PROTEIN and LESS CARBS
- THROW OUT THE JUNK FOOD AND REPLACE WITH HEALTHY FOODS
- EAT AT HOME – DITCH THE RESTAURANTS FOR AT LEAST 3 WEEKS
- IMMEDIATELY GET BACK TO YOUR EXERCISE ROUTINE
- MAKE A WEEKLY EATING & FASTING PLAN AND STICK TO IT
Thanks so much for taking time out of your day to read my post! I appreciate you and hope you spend your day laughing until your cheeks hurt! HAPPY FASTING and FEASTING!
And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
