Everyone feels awkward and uncomfortable when they try something different but attempting new things and escaping your comfort zone is what keeps life interesting. Now that you’ve found your fasting groove and conquered the growling hunger monster once-and-for-all, it might be time to shake things up, with a change in routine.
“One of the more common reasons that people stop doing what they should be doing, even if it’s helping them, is – quite simply – boredom,” reveals SFD resident psychologist Dr. Tim Sharp, aka Dr. Happy. “The good news is that there’s a relatively simple solution: vary your routine and find new and interesting ways to do things!”
One of the simplest ways to challenge yourself SFD-style is to change up your fasting and/or your feasting approach.
Plot Twist
Part of the reason you can’t put that best-selling book down is because you want to see what happens next. So, take a cue from your favourite ink slinger and throw in a few twists and turns, to keep life in the fast car interesting. You’ll get a kick out of trying something different, and once you master the new habit, it will give you a sense of achievement too.
One of the benefits of being on the Super Squad is that you’ve got three different methods to choose from. And while the intermittency of the fast and feast cycle is certain to keep your metabolism pumping, you can also avoid same-diet-every-day fatigue by switching to a different fasting method. Fasting specialist Dr. Jason Fung explains the biological principle of homeostasis, which is the body’s ability to adapt to changing environments. “Your eyes adjust whether you are in a dark room or bright sunlight. Your ears adjust if you are in a loud airport or a quiet house. The same applies to weight loss.” What does this mean? Basically, if you do the same thing for too long, your body will get used to it. So, keeping things interesting is not only beneficial for your interest levels and resolve, it’s also beneficial for your #weightlossgoals!
| Challenge | Solution |
| You like the structure of a 500-calorie day, and have no problem sticking to it, but find yourself losing track of your allowance on feast days | Try switching to the part-day method. The structured approach of an eight-hour eating window and the more consistent calorie allowance each day could reinforce your resolve and rev up your results! |
| You’re struggling to stick to the 2-day method on your fast days and often go over your calorie allowance | Shake it up with a few weeks on the 3-day method. The larger calorie allowance will give you mastery over that food diary and you’ll still find incredible weight loss success |
| You’re losing weight, but not as fast as you’d like, or you’ve hit a plateau | Try mixing the 2-day method with an eight-hour eating window. By combining a 500-calorie allowance with the part-day method, you’ll be turbo-charging your results and you’ll see a host of extra medical benefits too |
| You have an event on later in the week and want to get your fast days out of the way | Try the 2-day method for a change. You’ll get a motivation boost from staying under a lower calorie allowance and you’ll have plenty of calories to play with on your feast days for those special occasions |
| You just feel like a challenge | Good for you! Throw in an extra 500-calorie fast day, try two fast days back-to-back or, if you’re on the 3-day method, drop your calorie allowance to 800 instead of 1000. Alternatively, if you’re a part-day devotee, try stretching your eating window by an hour or two with a 17:7, or an 18:6. Go get ’em tiger! |
Real Life Mix Masters
We’re #blessed with incredible members here at SFD, and some of our Super Squad have been singing ‘shake it up baby, now’… so well, in fact, that they’d make Ferris Bueller proud.
“I’ve been fasting 16:8 for a month. I don’t do scales anymore, but I measure and I’ve lost 20.5cm!” – Julie Chilton
“Eyes on the prize and doing 16:8 today. Switched last week from 5:2 (2-day method) and finding it much easier. I definitely don’t feel as hungry doing this method as 5:2, so it feels like a more sustainable choice for me. I’ve only been doing it for two weeks, but happy to say I’m down to my lowest so far on SFD!” – Sarah Glossop
“I am going to give 16:8 a shot too, I can do 5:2 ok but find myself way too undisciplined on the other days… hoping bit more structure for me might suit.” – Christine Viner
“After only switching to 16:8 two weeks ago I can really feel the difference in clothes. I cannot believe it as I have tried everything. Just so happy something is finally working!” – Nikki W
“I had no trouble sticking to my 500-calorie days, but I really noticed my weight loss accelerate when I started incorporating a day or two of the part-day method as well. Plus, the challenge kept things interesting!” – Rosemary Slade
“I have lost 10 kilos in 10 weeks doing mostly the part-day method with some extra 5.2 days!” – Wendy Offermans-Makin
Supermarket Sweep
Shop smart and load up on multi-tasking ingredients that suit all fasting methods, and are sure to please the whole household, so that you can tailor meals to your mix it up timetable. Opt for power produce like pumpkin, which can feature in lunch or dinner recipes for the 2-Day Method or can be served in more generous portions as a side for hungry family members, or on the 3-Day or Part-Day Method. Here are some examples to get you going! (We’ve also created a downloadable version of this chart, so you can take it shopping with you.)
Now it’s your turn! Try a different method, shake up your shopping routine and get inspired with fresh ingredients. Make sure you let us know how it’s going by stopping by the Members-Only Facebook group and sharing your tips, recipes and results!