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.

Hello everybody, I'm back with part two of 21 easy ways to bust through an

intermittent fasting weight loss plateau.

In this episode, I'll be sharing the last 11 strategies and tips to help you knock

down and break through a very frustrating intermittent fasting weight loss plateau.

So if you are new and listening in to this podcast for the first time, I do

recommend going back and taking a quick listen to episode number 27, which is

part one of this series, where I give you the first 10 easy strategies that you can

try if you find yourself dealing with a stubborn weight loss stall or plateau.

All right, let's jump right in and get to it.

Beginning with tip number 11, boost your fiber intake.

Adding more fiber to your diet can not only greatly improve your gut

health, which is super awesome.

But it can be like giving your weight loss journey a secret superpower, and that is

because more fiber keeps you satisfied.

It helps you feel fuller, longer.

And it keeps your digestive system running smoothly too.

More fiber can help push through a plateau because more fiber means better gut

health and a better running metabolism.

Some of the absolute best weight loss friendly sources of fiber

include vegetables, chia seeds, and low carb fruits like raspberries.

Oh, let me tell you, raspberries are total rock stars when it comes to weight loss.

Anyways, avocados are tasty sources of fiber and lentils are really great too.

So, during your eating window, try adding in more fiber, and

you'll certainly keep crushing your intermittent fasting results.

Alright, moving on to strategy number 12, that can very easily be implemented.

Hydrate, hydrate, and then, hydrate some more because water is your

secret weapon against plateaus.

Water can help you blast through a stubborn fasting plateau by boosting

your metabolism, reducing false hunger signals, and helping your body flush

out toxins way more efficiently.

It really is true that when you're properly hydrated, your body becomes

like a lean mean fat burning machine that can more effectively break down

stored fat and support your intermittent fasting goals so much better.

Plus, Drinking enough water can help reduce water retention, minimize bloating,

and give you that extra energy boost to power through your fasting window and

to help you keep on keeping on along your intermittent fasting weight loss journey.

Number 13, take a chill pill.

Stress is sneaky and can absolutely cause a weight loss plateau.

So you have got to figure out a way to manage your stress levels.

I know that is easier said than done sometimes, but cortisol is absolutely the

enemy of weight and you have got to try and find ways to learn how to tame it.

Stress totally messes with your hormones, causing your body to hold

onto fat and sometimes cause those stubborn weight loss plateaus.

When you learn to manage stress through techniques like meditation,

deep breathing, or even just taking a hot shower or a relaxing walk

with your dog, you help lower your cortisol levels, which can actually

help your body release stored fat.

and support your goals.

All right.

Moving on to tip number 14, track everything because knowledge is power.

I 100 percent believe I was able to reach my intermittent fasting weight loss

goals and bust through plateaus when they happened because I tracked everything.

I kept a spreadsheet of what I ate.

How I ate, what intermittent fasting method I use that day, how long

I fasted, what exercise I did.

I recorded my weight.

It totally helped me to figure out what was working, what wasn't working, and

then I could tweak and adjust and make changes when needed so I could get things

moving back in the right direction.

I will leave a link to the document that I used, um, when I tracked my

intermittent fasting weight loss journey in the show notes below.

It's the same document that I still use today to maintain my weight loss, but

If you aren't old school paper pencil like me and you want something digital,

just use an intermittent fasting app like Xero or EasyFast, which is great.

Or you can make up your own food journal or fasting journal.

Just do something to keep track and hold yourself accountable because you

really need to know what is working and what is not so you can make

those changes and move forward so you can start seeing success again.

Moving on to strategy number 15, and I love, love, love, love this one.

Start using a meal delivery service.

To bust through that weight loss plateau, you may just need to make

some serious changes to your diet.

And using a meal delivery service is a great way to do just that.

My favorite, favorite all time meal delivery service is Green Chef.

Green Chef.

But there are a ton of great services and meal plans to

choose from that are out there.

Meal delivery services are seriously like having a personal nutrition

coach, um, who takes all the guesswork out of your eating window.

I started using meal delivery services in 2020 during the height of the

pandemic, and I have never looked back.

They have helped me achieve so many health, weight loss, um, nutrition goals.

Love, love, love them.

Meal delivery services are convenient.

They save time.

They are affordable.

I promise you, they really are.

Um, meal delivery services are healthy and focus on whole, unprocessed food.

They are delicious, satisfying.

They help you become a better cook too.

And a whole bunch of other awesome things.

So if you want to learn more about why I love meal delivery services,

I will leave the link to my 10 best reasons to use a meal delivery service

blog post in the show notes below.

Um, they can really help you optimize your nutrition, keep you on track, and

give you the extra boost you need to push past your current weight loss limits.

Let's move on to number 16, and this is a big one.

Um, Keep things clean.

If you have been dirty fasting up to this point, and you have hit a weight loss

plateau, now is the time to get clean.

Fast clean during your fasting hours, meaning stick to black coffee,

unflavored herbal tea, plain water, or plain sparkling mineral water.

If you want all the juicy details on how to fast completely clean so that

you can lose more weight and experience the absolute best health benefits, be

sure to go back and listen to episode number seven of this podcast, where

I go into detail about how to make sure that You are fasting squeaky

clean number 17 on our list limit or completely avoid alcoholic drinks.

Alcohol will one trillion percent slow down or possibly

completely stop your weight loss.

So, if you want to bust a plateau or a stall, you really should consider

greatly limiting or limiting.

Better yet, avoiding alcoholic drinks altogether until you

reach your weight loss goal.

And then once you reach your goal, you can go back and listen to episode number

16 titled Alcohol and Intermittent Fasting, How to Make it Work for You.

We have reached strategy number 18, and that is Eat more fat, not just

any fat, but more specifically, increase your healthy fat consumption.

Fat really can be your friend when it comes to weight loss and also, it

can help you push through a stall.

Some of the best fat burning foods you can start adding to your diet include

organic coconut oil, creamy avocados, a handful of nuts or Greek yogurt.

Better yet, make the very last thing you eat in your eating

window a healthy fat food.

It will totally satisfy you, helping you to avoid wanting to

munch or snack late at night.

Um, healthy fat foods at the end of your window will make you feel full so that

you can fast way longer and way easier.

into your next fasting period.

Plus, these yummy fats can actually help balance your hormones and boost your

metabolism, giving you the extra oomph you need to break through that stubborn weight

loss plateau and keep your fat burning furnace fired up, even while you sleep.

Keto Coconut Fat Bombs yet, you need to, just saying.

All right.

I'll leave that recipe once again in the show notes for you.

Moving on to number 19, practice mindful eating, mindful eating helps you tune

into your body's real hunger signals and break through those frustrating weight

loss plateaus by transforming your relationship with food by slowing down,

savoring each bite and paying attention to how different foods make you feel.

You'll naturally start making smarter nutrition choices that support your

intermittent fasting goals and help your body release stubborn fat.

When you practice mindful eating, you're not just eating.

You're becoming a weight loss detective who will begin to understand

exactly what your body needs to keep crushing your IF journey.

Number 20.

Stay patient and consistent and don't give up.

Don't, don't give up.

Honestly, the only way you can fail is if you give up.

So just don't give up.

Weight loss plateaus totally suck, but they will pass and you can

break through them when you stay committed to your intermittent

fasting journey and refuse to give up.

To let a temporary slowdown crush your motivation.

You're basically telling your body, Hey, I'm not giving up on you.

So let's work together and do this thing.

It is very hard sometimes, but it's really important to remember

that weight loss Isn't a sprint.

It's a marathon and those who keep showing up and staying consistent

and believing in themselves are the ones who are going to win in the end.

We have made it to number 21 on our list.

And I have to say that this one was probably the single best strategy

that helped me every single time I hit a frustrating weight loss

plateau, and that is to complete.

An extended fast.

It sounds daunting, but it really, really works and your body will get used to it.

Breaking through a weight loss plateau with an extended fast

is seriously like hitting the reset button on your metabolism.

A prolonged or an extended fast in the range of 36 to 48 hours of fasting gives

your body a very powerful signal to start burning stubborn fat like crazy.

By occasionally, and I repeat, occasionally, pushing your fasting

window from the typical 16 to 24 hours to a carefully monitored 36 to 48 hour

fast, you can absolutely trigger a metabolic switch that helps your body tap

into deeper fat stores and potentially kickstart your weight loss engine.

Extended fast can help you blast through plateaus and Improve insulin sensitivity

and give your body a chance to do some serious internal housekeeping, not to

mention all of the health benefits like autophagy that really start to ramp

up with an occasional extended visit.

I love them.

I love the way they make me feel.

If you want to learn more about the benefits of an extended fast and how to

safely do a longer fast, be sure to check out my blog post, top 11 benefits to

completing a 48 hour intermittent fast.

I'll leave the link in the show notes for you below.

So we have made it to the end and now you have 11 more strategies

that you can try if you're intermittent fasting weight loss.

suddenly hits the pause button.

You can try boosting your fiber intake, hydrating more, take a

chill pill and manage your stress.

You can track your progress with a fasting app or in a food journal.

Try a meal delivery service.

Make sure that you are fasting completely clean.

Back off the alcohol.

Eat more healthy fats.

Practice mindful eating, stay patient and consistent, and

finally, try throwing an occasional extended fast into your routine.

You can do this.

I am here to support and cheer you on every step of the way.

I can't wait to catch up with you in the next episode.

Until then, take care and have yourself a blessed and beautiful day.

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 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.