😴 Weight loss with mindful Intermittent Fasting 16:8 ~ Sleep hypnotherapy
Losing weight will not make you happy, clever, funny, beautiful or lovable; you are already all of these. The primary aim of this session is to improve your relationship with your body and with food.
If this is your first-time listening to this session, please ensure you read the information below before you begin.
Before starting an intermittent fasting plan, please ensure to research all the necessary information on 16:8 Intermittent Fasting. It is important to understand clearly how to follow this plan and make sure to adopt an eating regime that is both healthy and beneficial.
This session does not outline specifics and vital information about nutritional requirements and you must explore this fully by either seeking appropriate advice from a nutritionist and/or reading books specifically for Intermittent Fasting.
As the name implies, intermittent fasting involves building in a relatively long period of not eating over a 24 hour. This hypnotherapy session works on developing a 16 hour fasting period, most of which will be while you sleep. However, you must ensure to drink plenty of fluids throughout the 24 hour period. By maintaining, and sometimes increasing your fluid intake you reduce any uncomfortable side effects as you adjust to an intermittent fasting plan and more easily and naturally stick to the fasting period. Ensure that you drink plenty of fluids such as water, herbal teas, sugar-free drinks, diet sodas, teas with caffeine, decaffeinated teas and decaffeinated coffees. If it helps, you can include coffee with caffeine, but you will find that over time, as you limit or completely stop drinking caffeinated coffee altogether, you naturally balance your insulin levels and balanced insulin levels greatly reduces and sometimes completely eliminates food cravings. There is great freedom experienced, both emotionally and physically by limiting your intake of caffeinate coffee.
The most important factor in successful intermittent fasting, is the timing of your meals and ensuring that you to have a 16 hour period of not eating. One of the beauties of intermittent fasting, is that your stomach naturally shrinks and your appetite easily decreases as you adjust to an intermittent fasting plan. The final goal, will be to eat 2 fairly large meals a day; with your first meal being at 12pm and your second meal at 8pm.
From personal experience, I would recommend gradually building up to a 16 hour fast period. This helps your body, mind and emotions make this adjustment with greater ease. For the first few days of the plan, keep to eating 3 meals a day, breakfast, lunch and supper. Consume breakfast shortly after waking, have lunch at 12pm and supper at 8pm. Over the first 3 days gradually make breakfast later each morning, for example on day 1 you eat breakfast at 8am, day 2 breakfast is at 9:30am and day 3 at 11am. From the 4th day onwards, your first meal of the day will be at 12pm and your second meal will be at 8pm.
Intermittent fasting is very flexible and as time goes on, you can adjust the timing of your 2 meals and fasting period to suit you best.
As always, please ensure you consult your primary health care practitioner before starting an intermittent fasting plan. Also, please be aware that starting intermittent fasting may have various side-effects, such as hypoglycemia or low blood sugar; less serious side-effects include headaches, irritability, tiredness and nausea. Many of these side-effects are only present when you first begin intermittent fasting. Most, if not all, of these uncomfortable effects disappear after the 1st week. If you experience more serious adverse effects please ensure you contact your primary health care practitioner.
And please remember: be kind to yourself. Your body is worthy of care and gentleness. If you slip up, don’t beat yourself up. Hunger is natural and you can just pick up again from where you left off. It’s no big deal. Know that you are transforming years and sometimes decades, of an unhealthy relationship with food and your body. It is a gift to yourself to learn to only feed physical hunger. As you begin to only eat when you experience physical hunger, you will see that your emotional hunger is nurtured as you allow recognition, patience and acceptance of all of your emotions.
Relax and enjoy xx
‘Untold Depths (Delta)’ soundtrack by Christopher Lloyd-Clarke
Royalty-free image by Fotolia
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Kim Carmen Walsh