IF Essentials
If you read my earlier post on intermittent fasting, you’re probably swimming in info about it—maybe even more than you bargained for! But the reality is, the tricks and tools I’ve used have been major factors in my success, and they’re still helping me daily. If you’ve tried intermittent fasting before but hit a wall, or if you’re just curious about new resources and tools, this one’s for you.
Mobile Apps
There are several apps designed specifically for intermittent fasting. These apps can help you track your fasting windows, remind you when to start or stop eating, and often provide useful tips and information. Examples include Zero and Life Fasting Tracker. I use both Zero and Life. I use Zero for dry fasts, and I will discuss that in another post. But Life is the app I use daily. It’s free.
Supportive Communities
Joining online forums or local groups with people who are also practicing intermittent fasting can provide motivation and support. Platforms like Reddit, Facebook groups, or dedicated forums can be great places to start. The Life app has a feature where you can create a fasting circle of your friends and family, or you can join circles from other people on the app in the fasting community. I also used to watch youtube videos about fasts. I found it really helpful when others were discussing their fasting journeys. It would honestly help me push through when I was feeling hungry.
Educational Books & Resources
Reading books or reliable online resources about intermittent fasting can provide you with a deeper understanding of how it works and its benefits, helping you to stay motivated and informed. The book that really deepened my understand of fasting was The Complete Guide to Fasting.
I also recommend exploring books like “The Obesity Code” and documentaries such as “Fat” by Vinnie Tortorich and the sequel “Fat 2“. And as I said before, if you really want your mind blown, I recommend watching “That Sugar Film,” and “The Truth About Fat.” They are very engaging, and will definitely challenge and broaden your perspective on nutrition and obesity.
Meal Planning Tools
Planning your meals in advance for your eating windows can help ensure you’re eating nutritious foods and staying within your goals. There are many meal planning apps and templates available for this purpose. I haven’t used it, but the myfitnesspal app has a paid intermittent fasting feature.
Water Bottles with Time Markers: To be honest, I often struggle with staying hydrated and drinking enough water, which is super important, especially during fasting periods. Using a water bottle with time markers has been imperative for me. It reminds me to drink water consistently throughout the day. Plus, those motivational sayings printed on the side really tap into my goal-oriented mindset, pushing me to hit my hydration goal each day.
Journal or Diary: Maintaining a food journal can provide valuable insights and motivation as you track your meals, experiences, challenges, and progress. If you’re not seeing weight loss results despite intermittent fasting, it’s possible that you’re overeating during your eating windows. A journal can help you identify patterns and moments when you successfully pushed through difficulties. This reflection can serve as encouragement during future challenges, helping you stay on track with your goals.
Bluetooth Scale: Incorporating regular weigh-ins into your weight loss journey can be a pivotal strategy for long-term success, and a Bluetooth scale can significantly enhance this process. While some may advise against daily weigh-ins, I believe in the importance of monitoring your weight regularly—aiming for 3-4 times per week. This practice helps prevent the all-too-common scenario where weight gradually increases unnoticed until it’s a significant issue, marked by the day you realize your clothes no longer fit.
Regular weigh-ins are not about obsessing over every pound but about staying informed and accountable. Seeing the numbers can provide positive reinforcement, especially when you notice progress, which is incredibly motivating. However, it’s crucial to remember that weight fluctuations are normal and influenced by various factors, including meal timing, hydration levels, menstrual cycles, and dietary choices.
For instance, weighing myself under consistent conditions—like after my last meal at 4 PM, without clothes, before drinking anything in the morning, after using the restroom, and not during my menstrual cycle—can show a variance of 4 to 6 pounds. Understanding these fluctuations is key to interpreting the scale accurately.
This is where a Bluetooth scale becomes invaluable. It does more than just measure your weight; it connects with your smartphone to track your progress over time, allowing for a deeper analysis of trends and patterns. This connectivity can help you understand the broader context of your weight fluctuations and make informed adjustments to your diet and exercise routine. Here are two Bluetooth scales I recommend for anyone serious about weight management:
For those willing to invest in high-end technology, the Withings scale offers comprehensive tracking features beyond just weight, including body composition analysis. For a more budget-friendly option that still provides smart connectivity and essential tracking capabilities, consider the cheaper Withings model.
Blood Pressure Monitor: I also chose the Withings blood pressure monitor because it allows me to keep tabs on all of my stats in their app, which then integrates with my Apple Health app. I also love how easy to use and compact it is. You could easily pack it if you needed to travel. A blood pressure monitor is crucial, especially if you’re on blood pressure medication and start fasting. You may experience the health benefit of lowered blood pressure.
It’s important to be aware of this change to avoid any adverse effects, such as fainting, and to discuss medication adjustments with your doctor. This scenario actually happened to me. After changing my diet, my blood pressure normalized, but I wasn’t aware. Continuing to take my blood pressure medication under these new conditions led to dizziness and nearly caused me to pass out.
Smart Watches and Fitness Trackers: Even without incorporating a workout regimen into your new intermittent fasting plan, it’s beneficial to stay informed about your physical activity levels and other health metrics. Devices such as the Apple Watch, Fitbit, or Garmin offer a comprehensive way to track not only your fasting hours but also your daily physical activity and various health metrics. This information becomes particularly valuable when you’re making significant changes to your diet.
These smart devices can monitor steps taken, calories burned, heart rate, and even sleep patterns, providing a holistic view of your health. Understanding these metrics can help you adjust your fasting and eating schedules to better suit your body’s needs and optimize the health benefits of intermittent fasting.
Additionally, seeing the tangible results of increased activity or improved health metrics can serve as a powerful motivator to maintain or enhance your lifestyle changes. Wearing an apple watch totally changed everything for me as far as making sure I get in physical activity everyday.
Tape Measures: A simple yet effective tool for tracking physical changes is a tape measure. It allows you to measure various parts of your body, such as the waist, hips, chest, and more, providing insight into where you’re losing fat or gaining muscle. Regularly measuring yourself can offer motivation and tangible proof of your progress that isn’t always visible on the scale. For those looking for reliable options, consider these tape measures for their durability and ease of use: Tape Measure 1 or Tape Measure 2.
Bluetooth Tape Measure: For a more tech-savvy approach, a Bluetooth-enabled tape measure can automatically sync your measurements with your smartphone, allowing for effortless tracking and visualization of your progress over time. This can be particularly motivating, as it provides a clear, visual representation of your journey. Check out this Bluetooth tape measure for its user-friendly features: Bluetooth Tape Measure.
Electrolyte Powder: As I mentioned earlier, maintaining electrolyte balance is crucial, especially when fasting, as it can help prevent symptoms like headaches, fatigue, and dizziness. While you could always use Himalayan Pink Salt, electrolyte powders offer a convenient way to ensure you’re getting the necessary minerals your body needs to function optimally. They can be especially important for those who are active or live in hotter climates. For high-quality options, consider these electrolyte powders: Electrolyte Powder 1 or Electrolyte Powder 2.
Jumping into intermittent fasting isn’t just about changing what time your eat or what’s on your plate—it’s a whole lifestyle shift. While I’ve already gone deep into the nitty-gritty of intermittent fasting in my previous post, I hope this one has shed light on the tools and resources that could truly support you in reaching your intermittent fasting goals.
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