Intermittent fasting can cause constipation and dehydration. The easy way to prevent this is to increase your water intake and add some high fiber foods or a supplement to your diet.
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“Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” —Runner’s World editors
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This week, we’re bringing you an underrated tip for weight loss and wellness…drumroll, please… to tap into your sense of humor! -Rhapsody Hahn-Chaney
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If you’re not ready to implement a method where you’re counting down and tracking time, start small with a food curfew. Regardless of how early you eat breakfast, establish a time in the afternoon or evening and limit yourself to water or unsweetened tea at night.
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“Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch.” —Joe Henderson, runner/writer
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Bake, don’t fry. You'll save calories and lower your risk of heart disease. If you need it crispy, try an air fryer to avoid the oil and grease.
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Don’t put yourself at risk of developing an eating disorder due to improper thinking. If you’re using intermittent fasting, think about the health benefits as your body prioritizes detoxification once digestion is a done deal.
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“Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.”
— Dr. George Sheehan
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There is truth to this old weight loss tip. Never go food shopping on an empty stomach because you’ll find things in your cart that you didn’t intend to take home. If you tend to overbuy, consider ordering online for pickup or delivery so you can work down a list without temptations. (plus, it’s much more convenient!)
Be aware the vitamins, supplements, and medicine should not be taken on an empty stomach. Only Vitamin C, which is water soluble, is recommended while in the fasting state. Time your eating/fasting cycle accordingly if you take daily meds or vitamins. Zinc is a good supplement to take if you’re on an intermittent fasting schedule because it supports cell repair and regeneration.
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“The ‘talk test’ means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera.” —Runner’s World editors
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Farm markets and fruit stands are a dream in the summertime, but it gets harder to eat salads and seasonal produce in the cold months. Get creative about eating more fresh produce. Find recipes online and try adding fruits and veggies to every meal that you serve.” – Rhapsody Hahn-Chaney, wife, mom, and writer for Run To The Best You
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Intermittent Fasting aka “IF” is a healthy and natural way to regulate your body’s digestion system and detoxify and restore the cells. Even though intermittent fasting is good for you, there are certain situations where IF is not recommended.
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“When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.” —Dave Martin, Ph.D., exercise physiologist
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“Avoid ultra processed foods as much as possible. If you’re cooking for a family, especially young kids, it’s tempting to choose frozen dinners or boxed macaroni but regularly eating this way takes a toll on your health. Cut down on processed foods when you’re meal planning and invest in whole foods for your kitchen.” – Rhapsody Hahn-Chaney, wife, mom, and writer for Run To The Best You
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The body enters a fasting state after 12 hours. “So, in terms of fasting, a window of 12 hours between the last meal of one day and the first meal of the next is the minimum required to give your detox processes the time and energy to catch up with the necessary work of maintaining inner cleanliness.”—Alejandro Junger, MD, founder of international health and wellness company CLEAN
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“Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.” —Ted Corbitt, ultrarunner and 1952 Olympic marathoner
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When it comes to having weight loss goals, ask yourself; What are you doing this for? Losing weight for a wedding? To decrease adverse health risks? To run around with your kids without feeling wiped out? Whatever your specific goal is, keep that in mind and have a visual reminder nearby so you’ll remain focused.
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“Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively affects many of the coronary risk factors.” —Dr. Kenneth Cooper, aerobics pioneer
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