Mindset is everything and everything is mindset. That is, with the proper mindset, in other words, your mental attitude and how you
view changing your lifestyle and diet, even the worst diet, can produce impressive results. But without the proper mindset, even the best diet will fail to produce anything.
Many diets work as well as they do in the short term, because people are excited to do them. They go in with a positive and optimistic outlook, and so, they adhere to them, at least for a little while anyway. Then things get tough or boring and their outlook changes. Ultimately, their mindset changes too, and the diet and lifestyle changes fail as a result.
This chapter helps you set realistic expectations and explains how you can install a successful mindset. We purposefully say install because your
mindset is programmable. You have the ability to change your mindset and outlook on life through conscious thinking. What you choose to think over time becomes your reality.
You may consider overlooking this chapter, thinking it’s not important because you already have a successful mindset. Doing so wouldn’t be smart.
The first question to ask yourself is whether or not fasting is right for you. Fasting isn’t right for everyone, although it is right for most people.
To figure out whether fasting is right for you, ask yourself some basic questions:
- Do you want to be healthier?
- Do you want to be leaner and more energetic?
- Do you want a sustainable and reasonable approach to being healthier, leaner, and more energetic?
If your answer is yes to these questions, which we hope it is, then fasting may be right for you.
Fasting takes discipline. Nothing good comes easily, but for your disciplined efforts, fasting rewards you. Although we truly believe that fasting can work for anyone, we want to be sure that if you choose to fast, you do so from an informed position. So, in these sections, we quickly highlight the pros and cons of fasting, just so you know what you’re getting yourself into, as well as how you can establish some goals to keep you on track.
The benefits of fasting reach far beyond weight loss. So even if you don’t need to lose any weight, more than likely you’ll still benefit from fasting in many other ways. For example, fasting can help you to put on more lean muscle mass, improve concentration, and resolve digestive issues.
The pros and cons of fasting
Fasting, like all dietary and lifestyle practices, has its pros and cons. What’s unique about fasting, however, is that many of the cons turn to pros after you shift your perspective. For example, being hungry is only a con if you make it so. You can make being hungry a positive and productive experience just by a simple shift in your mindset.
Some of the pros of fasting include the following:
- Boosted immunity: Fasting naturally boosts immunity and heals condiIt’s the world’s oldest form of medicine, after all.
- Convenient and cheaper lifestyle: What’s great about not eating for a while is that it’s fr
- Improved concentration: As your energy levels increase and as you gain control over your hunger, you’ll in turn find it easier to concentrate throughout the day on the most technically demanding
- Increased energy: Fasting naturally boosts energy and will help you to feel more alert and focused throughout the
- A leaner, harder physique: Fasting kills body fat It’s violent.
- Sustainable long term: Fasting isn’t a quick It’s a lifestyle change. You can and should practice it long-term (like for the rest of your life).
- Vibrant health: You’ll look and feel healthier on both the inside and out.
Note that all the benefits of fasting come as a drip, not a downpour, which is particularly true of fat loss, especially for those individuals who are already relatively lean. Fat loss is a slow and oftentimes tedious process. But with fasting, you can be sure of the process. It’s going to happen; you just need to be a little patient.
Meanwhile, some of the cons typically associated with fasting include the following:
- A feeling of hunger: You will get hungry when It’s unavoidable.
- Occasional lightheadedness: Getting used to being in a fasted state takes some And as you adapt, you may experience some uncom- fortable symptoms, such as lightheadedness. They aren’t dangerous, merely nuisances that will go away as your body adjusts.
- Lower energy: Along with lightheadedness, you may experience a short term drop in energy when first embarking on your fasting But it typically dissipates within one to two weeks.
- The desire to binge after fasting: The desire to binge is the biggest problem people face with To negate this con, you can start with shorter fasting periods first and gradually extend them as you become more experienced and in tune with your body.
- Quite difficult in the short term: Just like exercising for the first time in a long time isn’t easy, fasting can be But after you get into the routine of it, you will feel awkward when you don’t fast, just as an avid exerciser feels when not exercising.
These cons are normal occurrences that you’ll encounter as you adopt a fasting lifestyle. Most of them subside after a couple of days because the initial pains of fasting are just that initial, not permanent. Think of them as the dying of bad habits, or a sort of withdrawal period, if you will. In almost all cases, they completely reverse after you’re fully acclimated to fasting. For instance, lightheadedness will typically resolve itself after the first week or two, as will the initial energy decline.
Not too bad, right? These cons are a very small price to pay for all the amazing benefits of fasting. You can see that the pros outweigh the cons by a considerable load.
We’re advocating fasting for normal, healthy individuals. If you have a health or medical condition, such as diabetes, you must consult with your doctor before you embark on any type of dietary and lifestyle change such as fasting.
In order to install a successful mindset before you begin any dietary or lifestyle change, you need to set realistic expectations for yourself to ensure both motivation and adherence. If you enter into fasting with unrealistic or downright delusional expectations, and you end up not meeting them, then you’ll be discouraged and likely quit straightaway. Taken in the other direction, if you set too low expectations, then you’ll never be motivated enough to start in the first place.
Your expectations may focus on different areas, depending on what you want from a dietary and lifestyle change. Here are some ideas to help jump-start your endeavors to figuring out your expectations:
- Lose fat: If you want to lose some fat from fasting, determine what amount of fat loss is r You may choose, for instance, to start with a pound a week. Some experts may even tell you more than a pound a week, but we feel that amount is a little too generous. Through diligent efforts, an overweight person could lose up to 4 to 5 pounds every 30 days, which isn’t bad at all.
- You can’t go into fasting and think that everything is going to change overnight. It takes a while to put on excess body fat, and it takes a while to take it off. There are no quick and easy fixes to losing that fat, but there are proven and reliable processes. Fasting is a proven process.Fasting can get you to your ideal body weight, and it can help you get there more quickly than almost any other dietary and lifestyle change. But you must understand that it’s going to take some time.
- Feel healthier: Feeling healthy is hard to describe, but you’ll know it when you feel You’ll notice a lighter bounce to your step and a more elastic spring in all your joints. The fog in your mind will begin to lift, and your overall concentration will sharpen.If you have other ailments, such as digestive issues or chronic inflammation, you can expect those to dissipate as well, even within a week.
- Be more energetic: People who fast report feeling more energetic, more alert, and less You’ll also have more energy to do the activities that you love with friends and family.
Many times people don’t know just how bad they feel until they start feeling better. It’s hard to notice that you’re in poor health when it’s been so long since you’ve ever experienced good health. Let fasting guide you back to good health!
Are these goals realistic for you? Maybe. Maybe not. It depends entirely on the individual and the fasting practice, but in most cases you can reasonably expect to start feeling better on the whole in less than one month.
To establish your own expectations and goals with fasting, consider the fol- lowing pointers:
- When you start, take baby We assume that you don’t have any prior experience fasting. When you start, go with the flow for the first two to three weeks without setting any expectations at all. Doing so allows you to gather some information and to see how your body responds to fasting.
- After you feel more comfortable fasting, be realistic with longterm goals and For example, if in the first two weeks you lose three pounds, then you know that you shouldn’t expect to lose more than five pounds a week. If you come out of the first two weeks very disappointed, and likely quit, you never really acknowledge that losing three pounds is still a great success Setting realistic goals and expectations is at best a crapshoot without prior data on how your body responds to something. So, hold off for two to three weeks on setting any long-term expectations until you have a general idea of how your body responds.
When you figure out whether fasting is right for you, you also need to look at the long-term commitment of fasting. Fasting isn’t an extreme form of yoyo dieting. It’s a permanent, long-term lifestyle alteration. If you think you’re going to look radically different after one fast, you’re going to be enormously disappointed.
Fat loss is largely a numbers game. You need only to consistently put out more calories than you take in in order to succeed. Consistently is the most important word. Fasting is one of the best ways to lose fat because it helps you to consistently assume a caloric deficit. Fasting helps you lose fat by hack- ing away at your overall number of calories week by week. It is a slow but sustainable process. Because it’s a slow and sustainable process also means that it’s a successful process
Realistically, the shortest amount of time you should expect to see tangible results is three months. Three months is the length of a season, which is a fair amount of time to objectively assess whether or not something is working for you.