Hello and welcome to the intermittent fasting gems with Jen podcast.

I'm your host Jen, a middle aged Michigan mama, wife and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it, I'd lost 46 pounds in four months and

gained an incredible lifestyle filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry, or

cruising to your nine to five, let's start fasting our way to freedom together.

Well, hello there, my fabulous fasting friends, I hope you

are all doing fantastic.

And if you are new to the show, welcome and thank you so much for listening.

I'm so happy that you're here with us today.

So today we are going to talk about one of the most frustrating

things related to losing weight, the dreaded weight loss plateau.

They are seriously the worst.

And even though I was able to lose 46 pounds in 4 months with intermittent

fasting, it definitely was not smooth sailing the whole time.

I absolutely hit several weight loss plateaus and slowdowns along the way.

They are very common.

And they happen all the time.

So, if you've hit a plateau, you're not alone.

Many, actually, probably most, fasters hit a frustrating weight loss plateau

at some point along their journey.

But, the good news is, there are tons of easy ways to break through and

kickstart your weight loss again.

So, if you have hit an IF weight loss plateau, or you just want to be prepared

in the event that you do hit one along your journey, you are definitely going to

want to listen to this episode, 21 Easy Ways to Bust Through a Frustrating Day.

intermittent fasting weight loss plateau.

This is part one of my two part series where today I'll give you 10 easy ways

to break through a stubborn plateau.

And then in part two of this series, which will be released on the 30th of

this month, I'll give you the remaining 11 tricks for a total of 21 tricks.

Easy things you can try to bust through that plateau and get back on track fast.

So, Don't give up.

You've definitely got options.

Here we go.

All right, number one Try extending your daily fasting window.

Push your limits and Watch the fat start melting away again You may just need to

extend your fasting time just a little bit to make a really big difference

If you are following the most popular 16 8 intermittent fasting method.

Let's get you to a daily 18 hour fast.

Because I know that I found that if you really want to overcome a weight

loss stall, you've got to try fasting for a minimum of 18 plus hours each day,

especially for people like myself who are, you know, approaching the 50 year

old age level or a little bit older.

So extending your intermittent fasting window to 18 plus hours a day can help

break through a weight loss plateau.

By promoting deeper ketosis and increased fat burning, this longer

fasting period allows your body to deplete glycogen stores more fully.

forcing it to rely on stored fat for energy for a longer time.

Additionally, the extended fast can enhance metabolic flexibility and insulin

sensitivity, potentially reigniting weight loss for people who have gotten

used to shorter fasting periods.

Studies have really shown that this is when a metabolic.

Magical switch flips.

And I know it definitely made a huge difference for me once I bumped things

up to that magical 18 hour mark.

Number two, prioritize quality sleep.

You really can boost metabolism, crush cravings, and push

through a stall with better Z's.

Sleep quality is key.

Don't let lack of sleep destroy your weight loss efforts.

Getting better sleep can help overcome a weight loss plateau by optimizing hormone

regulation, particularly growth hormone and cortisol levels, which play crucial

roles in metabolism and fat burning.

Improved sleep quality enhances recovery and it reduces stress,

potentially mitigating the body's tendency to hold onto those fat stores

during periods of perceived stress.

And, Adequate sleep supports better appetite control and decision making,

making it easier to adhere to fasting schedules and make healthier food

choices during your eating windows.

It's a good idea to get at least 7 hours of sleep every single

night and try to consistently go to bed at the same time too.

That really helps.

Getting enough sleep will also improve your energy levels, Um, so I have some

things that you can do to ensure that you get a better quality sleep each night.

You can try going to bed, not feeling too hungry or too stuffed.

Consistently going to bed and waking up at the same time each

night and morning is very helpful.

Try to limit naps during the day if possible, especially long ones.

Um, consistently get exercise, that helps with your sleep.

Make your bedroom a screen free zone with no phones in bed with you.

Try to avoid caffeine later in the day.

Make sure the alarm clock is heard and not seen.

Uh, maybe a melatonin supplement, um, could help.

I love this one.

Spray, uh, lavender spray on your pillow each night.

That absolutely helps.

And this is another one that's been, Incredible for me.

Take your shower at night right before you go to bed.

This is a really big one that helps relax me so, so much.

So give those sleep tricks a try.

Number three for busting through a plateau, physical activity is a must.

But let's talk about the best kinds of exercise to help you bust

through a weight loss plateau.

So, First, adding two to three days of strength training to your exercise

routine can be an absolute game changer.

Resistance bands are great or kettle bells, uh, that's my preferred way to

add resistance training to my workout.

Love, love, love kettle bells.

Second, if rev up the fat burning torch calories and break through

a stubborn plateau, and boost your metabolic rate, you really need

to start incorporating HIT or high intensity interval training into your

routine, like one to two times a week.

Third, try adding a 60 second plank hold to your day, five to six days a week.

I have an easy 30 day plan to help you build up to a 60 second plank hold.

I'll leave it in the show notes below.

And finally, try to make a real effort to increase your daily step count.

All right, moving on to number four.

Exercise while your body is in the fasted state.

Exercising while fasting can help you break through a weight loss

plateau because when you work out on an empty stomach, your body uses

stored fat for energy instead of food.

This can absolutely boost fat burning and help you lose weight faster,

especially if you've been stuck at the same weight for a while.

And if you really want to bust out of that plateau quickly, try

exercising as far or as deep into your fasting period as possible.

So, for example, if you have bumped up your daily fasting to 18 hours, try

exercising or working out around the 16th or 17th hour into your fast.

It totally works.

All right, number five, try increasing your protein intake.

Eating more protein can help you get past a weight loss plateau

with intermittent fasting because protein makes you feel full.

for longer so you're less likely to overeat during your eating windows.

It also helps build and keep muscle, which burns more calories even when you're

resting, helping you lose weight faster.

Some really great protein sources include chicken breasts, eggs,

Greek yogurt, lean fish like cod and haddock, and lentils are great too,

especially if you're a vegetarian.

These protein sources are excellent for weight loss because they are nutrient

dense, they're low in calories, and they really do help promote satiety.

Moving on to six on our list, incorporate metabolism boosting spices into your

cooking and add to add them to your food and drinks whenever possible.

Four of the absolute best weight loss spices include cinnamon,

Ginger, cayenne pepper, and turmeric.

These four spices are not only great for your weight loss plan, but they

have a ton of health benefits as well.

I have a whole blog post on why they are so great, and I will leave

the link to that for you below.

Number seven.

Apple Cider Vinegar.

If you are not breaking your fast with ACV every day, what are you waiting for?

This could absolutely be the plateau busting boost you need to get things

moving in the right direction again.

Apple Cider Vinegar may reduce blood sugar spikes after eating, which can

help control hunger and cravings.

It also has the potential to boost your metabolism and fat burning,

making it easier to lose weight.

When the You've been stuck at the same number on the scale.

If you have not embraced my seven ingredient fast breaking weight

loss drink yet, please, please, please go back and listen to

episode number 26 of this podcast.

It's a short but sweet bonus episode where I share the exact recipe for

this simple, but very effective drink.

Number eight, try eating low.

or lower carb.

Wondering how low?

Aim for about 30 grams net carbs or less per day.

That is absolutely what worked for me.

You might have to tweak it a bit, but intermittent fasting combined with

low carb eating or the keto diet is truly one of the most effective secret

weapons when it comes to losing weight.

Switching to a low carb diet can Absolutely help you break through a weight

loss plateau during intermittent fasting by reducing insulin levels and encouraging

your body to burn fat more efficiently.

When you eat fewer carbs, your body enters a state of ketosis quicker,

and this is where it starts using your stored fat for energy instead of

relying on sugar and carbohydrates.

A low carb approach can also help control hunger and stabilize blood sugar, making

it easier to stick to your intermittent fasting plan and continue losing weight.

If you want access to 53 tried, true, tested, yummy, low carb, intermittent

fasting, weight loss recipes, the same recipes that helped me lose

46 pounds at four months, the same recipes that I still consistently

make today to maintain my weight.

I will leave the link to my ebook cookbook in the show notes for you.

below.

Number nine, try carb cycling.

Outsmart your metabolism and keep your body guessing.

So we talked about eating low carb, but you might have to try something different.

Carb cycling is an eating pattern that alternates between

high carb and low carb diets.

days or periods.

It's not a specific diet, but rather a flexible approach to

manipulating your carb intake.

When used to break through an intermittent fasting weight loss plateau,

carb cycling can help by Boosting metabolism and promoting fat burning.

So on low carb days, your body is encouraged to burn fat for fuel.

While on high carb days, you replenish glycogen stores

and support intense workouts.

This cycling can help overcome metabolic adaptation that often occurs during

prolonged calorie restriction, potentially reigniting weight loss for those who have

hit a plateau with intermittent fasting.

And so, um, that couldn't, this carb cycling can look a lot of different ways,

but, um, part of this I have actually tried and, You know, sometimes I just

have a really big cheat day and I eat a bunch of junk, high, high calorie

and, um, just, it kind of just will jumpstart your metabolism and get you

back on track if you've hit a plateau.

So just kind of play around with that, with, with the carbs and

see kind of what works for you.

All right, we have reached number 10 on our list.

Mix up your fasting schedule.

Shock your system with a totally different fasting routine than the

one that you've been following.

So if you've been doing OMAD or one meal a day, try alternate day or 5 2 fasting.

Uh, experiment with different IF schedules and adjust your meal

timing within your eating window.

Switching to a different fasting schedule can definitely help you

break through a weight loss plateau.

by challenging your body's metabolism in a new way.

So, you know, move, like I said, move from a 16 8 schedule to

a 24 or alternate day fasting.

This can really shock your system and potentially restart weight loss.

Changing your fasting approach can also help prevent metabolic adaptation

where your body becomes too efficient or just too good at conserving energy

during your current fasting routine.

Well, there you have it, my fasting friends.

Weight loss plateaus totally stink.

I get it.

But now you have 10 intermittent fasting weight loss plateau busting tricks to try.

So you can easily kick your intermittent fasting journey back into into high gear.

You can, number one, try extending your fasting schedule

to at least 18 hours daily.

Number two, prioritize quality sleep.

Three, make sure you are physically active.

And if you really want to blast through a plateau, focus on HIIT

workouts, strength training, adding a 60 second plank hold to your routine,

and upping your daily step count.

Number four, exercise while your body is in the fasted state.

Five, try increasing your protein intake.

Six, start using the four weight loss spices, cinnamon, turmeric,

ginger, and cayenne pepper.

Number seven, three words for you, apple, cider, vinegar.

Three more words, just do it.

Do it.

Number eight, try eating lower carb, like 30 grams net carbs daily.

And number nine, if straight up low carb doesn't work for you, then you

can try doing some carb cycling with some high carb and some low carb days.

And finally, number 10, try something new.

Shock your system and mix up your fasting schedule.

Remember, Plateaus are just short pit stops on your path to

success and a healthy weight.

They're not dead ends.

So mix and match these strategies, stay consistent, and go out there

and show that plateau who's boss.

Be sure to listen to part two of this weight loss plateau busting

series, which will be released on the 30th of this month.

In this episode, I'll give you 11 more easy strategies you can try if you need

to push through a stubborn plateau.

Finally, if you are ready to go all in with intermittent

fasting, I am truly here to help.

You can get my step by step six week intermittent fasting and

weight loss masterclass for just 4.

39 when you use the code GEMS10 at checkout.

Alright my fasting friends, go out there and have yourself

the absolute best day ever.

Hey, thank you so much for choosing to spend part of your day listening

to this episode of the intermittent fasting gems with Jen podcast.

If you think these tips could help a friend or a family member, please

consider sharing this episode with them.

And if you really enjoyed the show, taking a minute or two to leave a positive review

Would be so appreciated tune in for new 15 to 25 minute episodes released on

the 10th, 20th, and 30th of each month episodes will feature solo shows filled

with IF hacks that have worked for me, as well as episodes where I get to chat with.

fun folks of all ages who've experienced incredible success

with intermittent fasting.

If you have questions or want more unique intermittent fasting health

and weight loss tips, tricks, and recipes, please visit my website

and blog at sowhatifwithjen.

com.

Finally, we'd love to welcome you into our free intermittent fasting program.

Fasting Facebook support group.

So what if with Jen?

Find all of these links in the show notes below.

And as always, I hope you spend your day loving without fear and

laughing until your cheeks hurt.