Intermittent Fasting: The Importance of Consistency


one of the biggest but most often
overlooked keys to intermittent fasting is consistency intermittent fasting is so
simple that it’s really easy to make it complicated a lot more complicated than
it needs to be in my opinion I get a lot of questions and I totally understand
them because it’s the same questions I had whenI first started and you know
people are asking like well how much half and half do you put in your coffee
and you know what if I have a piece of gum is that gonna break my fast and it’s
like you’re not seeing the forest for the trees don’t get bogged down in all
the details of you know will this tiny little bit of stuff in your coffee
break your fast or you know focus on the big picture which is are you sticking to
your fasting window day-in day-out over time to me I found that to be the
most important part so what I told myself in January 2016 was I am NOT
gonna worry about the foods and everything that can come later the main
thing I need to worry about is the intermittent fasting so like just don’t eat
during the fasting window and eat during the eating window and that was it when I
simplified it like that it made it much easier to be very consistent because it
was easy to know am i sticking to the plan or not and then if you look at how
my weight went in 2015 versus 2016 in 2015 I wasn’t being consistent at all I
was doing all sorts of things trying to figure out you know macros and all this
stuff and counting my calories and doing all this stuff I was still doing
intermittent fasting but sometimes I’d give up and would just say oh that’s not
working but really the thing was I was just not being consistent and I found
that to be true even to this day if I’m you know hitting a plateau you know why
I hit a plateau nine times out of ten it’s because I haven’t been as
consistent with my plan I’ve had a lot of off days so here a couple of things
that I do to keep myself consistent the first thing I do is every day I ask
myself did you stick to your plan yesterday it’s a it’s a task on my asana
checklist and that’s just a little thing that keeps me accountable and I’ve found
it to be very important because it it raises my awareness like am I having a
lot of off days and you have to be very honest with yourself and I’m very strict
with myself in answering that question for example even if it’s something like
my five-year-old brought me a strawberry and it was during my fasting wind
and he says hey mom you know will you eat the strawberry with me you know it
depends on the situation but I might go ahead and have that strawberry but the
next day when I ask myself you know did you stick to your plan yesterday I’m gonna
say no I did not because I just want to be very accountable to myself another
thing that has helped me to be very consistent is that my plan is very
simple and very easy to me so if you are finding that you’re having
trouble being really consistent with your plan it might be that your plan is
too difficult so maybe try dialing back in the difficulty a little bit
until you can be consistent with that plan and then maybe dial up the
difficulty just a little bit and then the last part of being consistent is to
learn how to get back on plan a lot of times what has happened with me is with
the previous diet plans it’s like once I start going off the plan I never get
back on to that diet but with intermittent fasting because I had the
cheat day I think is one big reason you know every week I have the cheat day so
I’m constantly going from being on plan for the six days and then I go off plan
on Sunday and then I get back on plan every Monday learning how to do that
because life happens you’re gonna get off plan whatever plan you’re doing
learning how to get back on plan is the best way to learn how to be consistent
it’s more about being consistent over time you know if you can hit eighty
percent of the time over the long haul you’re gonna be much better off than if
you just pick something that you can only stick to you know maybe a hundred
percent consistency but only for a few months and if you’re really good at
being consistent let me know in the comments below like how do you keep
yourself really consistent with a diet plan I love it when people share these
tips because I know so many people get a lot of value sometimes I get more value
out of the comments section than I do out of the actual video thanks for
watching be sure to LIKE comment subscribe down below

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Reader Comments

  1. Hilde's journey

    Oh, absolutely. Consistency is key, and key to making it easy. I recently struggled, realizing I was going off plan more than by the plan. Tweaked the plan (extended and moved my eating time), and now it’s easy again. And much easier to be consistent.

    It’s important to me not to turn down an invitation to share a meal, so I allow eating during lunch and dinner time. So I guess my trick has been to figure out what’s important enough for me to go off plan, and plan for those situations.

  2. Latte Brown

    I'm working toward consistency as I move forward with IF, pretty sure there will be many changes until I get there. I'll be starting my third month the beginning of June, I'm still trying to figure out what works best for me; along with what things I absolutely shouldn't do. So far I've been consistent with fasting, never missed a day. I may have had to reduce my fasting time, but never lower than 16/8. I know that OMAD and 20/4 works best for me. Food and exercise is where I need to be more consistent.

  3. Jen S

    Thank you so much for sharing your experiences! I am struggling to lose weight and your videos have really helped me! And I enjoy your coffee channel too!! 😀 What do you do if you're going on vacation? I am thinking that maybe eating from 7AM-7PM as this would be something I could stick to.. but, we will be going on vacation this weekend. Any tips for that? Thank you so much for your videos-they have truly helped me!!

  4. dinolove weee

    Letting go of the diet mentality of food restrictions is what finally made me able to be consistent with OMAD. I read Delay Don't Deny by Gin Calhoun Stephens and that was a game changer for me. Instead of feeling deprived because I couldn't have something everyone else was having, I got excited and would simply store it for later when my eating window opened up. It turned my focus toward something to look forward to later.

  5. Mary Paloma Chipman

    I've been doing 16:8 IF for about 6 weeks now. I'm a heavy-duty exerciser so initially I had my workouts just before my first meal. But now, with the heat of summer, my workouts are earlier and I find it physically taxing to wait a few hours for my first meal. And when I have it, I feel lethargic after. Any tips?

  6. Janet Shenefield

    My fast was from 6pm last night to 11am today. It is usually to 2pm each day. Today I had a pickle spear wrapped in cream cheese and deli ham with my grandchildren. I walk/jog one half an hour a day..in the house, since it is soo hot! I also do yoga for a half an hour..easy hath a yoga

  7. Summer Rain

    I bought cookies for my kids today and sure enough I broke down and had 4. Now I feel really bad but it was in my eating window. Is that ok

  8. Lisa Hamilton

    IF is a simple concept but not necessarily easy !!

    I do OMAD and find it pretty easy on weekdays but weekends I struggle a bit so need to improve .

    Have been trying to do 6 miles / 10 km a day, only been doing it for a couple of weeks but am struggling a bit as it gets dark outside real quick at the moment so have been on the treadmill. I count the km that I walk at work and do the rest on the treadmill mill so usually I have to do about 6/7km .

    But after I just watched your video I think I might cut my km down a bit for now so it doesn’t feel like a chore .

    Have to set my self up for success !!!

    Thanks for being real , love it !!

  9. Catherine Lukes

    I love your channel and you inspired me to write down small attainable goals. I started today walking 3 miles which is my daily goal for now. Thanks for the videos! 👍🏼❤️

  10. Rashmi Kini

    I have just started time restricted eating and your videos are a real inspiration. I eat during a three hour window from 9.30 to 12.30 am and walk for 1hr 45 or an hour of walk followed by an hour of badminton. Have lost 12 kilos in about 4 months. Have you checked out mycircadianclock.org app by Dr. Satchin Panda from salk institute.

  11. Kathy Hehr

    Hello. I have to say that OMAD has worked very well for me. First, it removes obsessing over food. On a “diet” all I’m thinking about is food. I know I can have what I want to eat I just have to be willing to wait. I reached my goal weight this week. Yay!! I have a healthier attitude about food, digestive issues are not an issue anymore, I feel good. Your videos helped me so much. OMAD is simple and straightforward. This is something that I feel I can maintain. I love your videos they have helped me stay the course. Also, the 7 day average weight removed the dread of weighing in. It all makes sense. Thank you. 😊

  12. Anastasia Remmes

    I have had success weighing my food in the past. It makes it simple for me and I have no question marks about what I ate.

  13. Nichol Newcomb

    I love how honest you are. I asked about your coffee!! LOL!! I am 3 weeks in and I'm still making small adjustements to what I eat…but not when I eat. 18/6 every day is what's best for me.

  14. Victoria Wrightson

    Big hello from sunny England! I’m loving your channel and the idea of intermittent fasting! I sometimes feel abit out of control with my eating habits and can often end up binge eating! As a Christian I know my worth and value is in Christ but I still end up self sabotaging and know this isn’t his best plan for me. Anyway gonna give this a go and see how I get on!! Thank for all your useful info xxx

  15. Mark Lamson

    Hello, just wanted to let you know that I really enjoy your channel and find it very inspiring. Also from your suggestions I have read "Quiet" by Susan Cain which I liked and am currently reading "Born to Run" by Christopher McDougall which is a great read. Thanks again for all the time and effort you put in.

  16. Franco Catucci

    HELLO AGAIN JUST WANTED TO SHARE MY STORY REAL QUICK. BACK IN APRIL 2017 I WEIGHED 254 LBS , IM 54 YEARS OLD 5 10 INCHES TALL AND I FELL OFF THE WAGON I WAS A BINGE EATER AND GRAZE EATER I COULD NEVER SEEM TO GET FULL. WELL IN MAY 2018 WAS ON YOUTUBE CAME ACROSS ( OMAD REVOLUTION ).. THAT WAS THE CHANGE FOR ME MY START WEIGHT WAS 238 LBS 20MAY18 AND NOW A LITTLE OVER A MONTH AND A HALF I WEIGH 219 LBS I CANT BEGIN TO TELL ALL THE BENEFITS I AM EXPERIENCING BY ONLY EATING ONE-MEAL-A-DAY. IT TRULY IS AMAZING. I REALLY LOVE SURFING YOUTUBE AND HEARING OTHER PEOPLE EXPERIENCES ON EATING ONE-MEAL-A-DAY. MY GOAL WEIGHT RANGE IS 160LBS TO 175LBS. I WENT TO MY DOCTOR LAST MONTH LDL AND HDL ARE NORMAL, MY A1C NORMAL BLOOD PRESSURE EXCELLENT EVERYTHING SEEMS TO BE NORMALIZING IN MY BODY AND I FEEL WONDERFUL BUT DONT TRY THIS FIRST CHECK WITH YOUR DOCTOR AND THEN COMPARE YOUR BEFORE RESULTS WITH AFTER RESULTS A FEW MONTHS AFTER EATING ONE-MEAL-A-DAY AND YOU BE THE JUDGE THE PROOF IS THE EATING OF THE PUDDING!

  17. Lee Garlin

    What are your thoughts on IF and drinking wine or spirits. I have been good with nothing after 9:00pm and not eating until 12:30 or 1:00. Not losing any weight and it is frustrating

  18. Green Coqui

    Very helpful. I’m on wk 2. Lost a total of 5 lbs. trying to follow a keto diet as well. So far, I added walking 2 miles per day during week 2. I plan on gradually working my way up to 6 miles, since I’ve been sedentary for the past year or so. OMAD isn’t hard to follow, it’s the keto diet that’s a challenge. I’m going to follow your awesome advice of running the keto diet experiment for a month and reevaluate my plan for the next 30 days. Perhaps I’ll walk 3-4 miles for month #2 and solely follow OMAD without watching every carb. Of course, I’ll be reasonable and not go over board with the carbs but monitor.

    I will be happy with the 5 lbs lost and not focus so much on wanting bigs numbers.

    SW: 217.8
    CW: 212.8
    GW: 150

  19. Elaine Martinez

    I weighed myself this am I weighed in at 204.6. When I started this I weighed 210. So far it's going good. I'm going to continue to see how it goes. It is day 5 and I started on Monday. I've been keeping busy. I want too see what happens when the kids go back to school. So I am being consistent. Did you notice a lot of weight loss when you just ate 2 meals a day. I am going to have my cheat day on Sunday. I will keep you posted.

  20. Next To Nolan

    Yep. I suck at consistency. That's why I like the idea of OMAD. Just one thing you have to do and remember, only eat in the window 1he each day. Curious about the cheat day. Seems like a cheat day would make Monday and Tuesday harder. Does it? Did it take time to discipline the Sunday cheat day?

  21. Richard Gonzalez

    7pm to 11pm. Work 7 to 5 workout right after for about 45 to hour and half. This is my routine. Works great. First few days maybe weeks can be rough

  22. Dr Disha

    If i have my eating window from 10 to 6 , n i eat Breakfast at 10 , lunch at 2 n dinner at 6 will i gain weight ?? All healthy meals btw..im just curious that shld i be eating all meals in 10 to 6

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