What can intermittent fasting do for me?

“I just want a flatter stomach”…why Intermittent Fasting could help you achieve your weight goals

AlisonLoveofDance

“How do I get rid of my ‘mum pouch’?”  “Now I’m getting older I notice my tummy is increasingly more bloated and swollen.” “I just want a flatter stomach again!” “I’m getting married/ want to feel great at a special occasion or in my bikini!” 

These are common questions or moans I get as a nutrition coach, especially from women, and the 40+ mums.  I’m often asked how to get rid of the ‘spread’ around the stomach because sit ups just aren’t working.  Whilst ab work will give you kick-butt strength underneath the epidermis – the layers of the skin – they won’t burn away the fat storing ‘adipose tissue’ – booo.  So there I said it.  Just Pilates alone won’t burn fat. The only way we’re going to tackle this is through cardio workouts coupled with resistance / weight based training such as Pilates, to burn all over body fat, and through calorie controlled diets.

I’m a ‘older’ mum and there are many more of us now having our kids later in our thirties or into our fourties. The baby pouch can be harder to shift as we get older, and as we slide into the menopause phase.   

Intermittent fasting (IF) has gained popularity amongst many age groups, and is becoming more widely revered for its health benefits – particularly for quite powerful weight management. IF could improve gut health, reducing inflammation and bloating of the gut too – a rounder tummy may not be a result of the stored fat alone, and research is suggesting IF could support longevity of life.  There are lots of variations of IF and it doesn’t work for everyone as covered below.  It is not for pregnant or breastfeeding mums, and if you’re not sure you should check with your trusted medical professional. Also take a look below at the special considerations for women over 40.

I have a plan to help you try out IF in a healthy, supportive and informed way, to keep on track, get the right calories and nutrients inside the ‘eating’ window, and to build some healthy habits for the years to come. See what just a week of IF could do for you. See what just a week of IF could do for you. Chat to me here! 

So why try intermittent fasting? 

  • Change in body shape: IF could help lose a few lbs because in the hours you’re not eating, the body goes into a fasted state and metabolism concentrates on burning body fat rather than processing the food you’ve consumed.
  • Improved Insulin Sensitivity: IF may enhance insulin sensitivity, reducing the risk of type 2 diabetes. 
  • Heart Health: IF can lower blood pressure, cholesterol levels, and other cardiovascular risk factors. 
  • Better brain function and focus 
  • Better sleep as our metabolism is not focussing on digestion as we sleep. 
  • Hormonal Balance: It may help regulate hormones related to hunger and satiety, such as leptin and ghrelin. 
  • Possibly lower risk of chronic disease: some researchers think it could reverse certain diseases.

The different types of Intermittent Fasting.  

It’s a bit of trial and error so you might prefer to try them out and see which method feels best for you and your lifestyle – and you might prefer to ease yourself into it gradually.  Here are some of the popular options: 

  • 16/8 or 14/10 Method: Eating during an 8-hour window and fasting for the remaining 16 hours. (or eating during a 10 hour window and fasting for 14 hours – this is actually my preference to start out with). 
  • 5:2 Diet: Eating normally for five days a week and consuming only about 500-600 calories on the other two days. 
  • Eat-Stop-Eat: Fasting for 24 hours once or twice a week. 
  • Alternate-Day Fasting: Alternating between normal eating and fasting every other day. 
  • Warrior Diet: Eating small amounts of raw fruits and vegetables during the day and having one large meal at night. 

When Not to Fast 

  • Pregnancy and Breastfeeding: Nutrient needs are higher, and fasting could deprive the baby of essential nutrients. 
  • History of Eating Disorders: Fasting can trigger disordered eating patterns or exacerbate existing issues. 
  • Chronic Illnesses: Conditions like diabetes, heart disease, or other chronic illnesses may require a consistent food intake. 
  • Nutritional Deficiencies: Fasting can worsen deficiencies in essential nutrients. 
  • Stress and Sleep Issues: High stress or poor sleep can be exacerbated by fasting. 
  • Underweight or Malnourished: Those who are already underweight or have a low body fat percentage should avoid fasting. 

Special Considerations for Women Over 40 

  • Hormonal Changes: Perimenopause and menopause can bring hormonal fluctuations that affect how the body responds to fasting. 
  • Bone Health: Ensuring adequate calcium and vitamin D intake is crucial, as fasting might reduce nutrient intake. 
  • Metabolism: Metabolic rate can slow with age, and fasting should be balanced with sufficient nutrient intake to support metabolism. 
  • Individual Responses: Women may have different responses to fasting based on their health status, lifestyle, and genetic factors. 

Tips for Successful Intermittent Fasting 

  • Stay Hydrated: Drink plenty of water during fasting periods. 
  • Plan your workouts wisely – some studies show that working out in a fasted state can boost the benefits of fasting – possibly burning calories quicker.  It may not be for everyone and length of workout may need to be built gradually! 
  • Balanced Diet: Focus on nutrient-dense foods during eating periods to ensure adequate nutrition. 
  • Gradual Start: Begin with shorter fasting periods and gradually increase as your body adapts. 
  • Listen to Your Body: Pay attention to how your body responds and adjust fasting protocols as needed. 
  • Consult a Healthcare Provider: Especially if you have underlying health conditions or concerns, it’s wise to seek professional advice. 

Intermittent fasting can offer several health benefits for women over 40, but it’s essential to approach it with trial and error to make sure it works in line with individual health needs. Balancing fasting with adequate nutrition and consulting healthcare professionals can help maximise benefits while minimising potential risks. 

P.S. please celebrate your body and the marvellous things it can do.  I do regular Pilates, dance twice a week (not enough IMHO) and have significantly reduced my naughty treats, and I’m still not a skinny mini.  But I know I’m healthy.  That is the most important thing we can be for ourselves and our families. Period.