Reasons for gaining weight while fasting
To move or not to move. Here is the question: Should you exercise when you’re fasting?
Depending on who you ask, you’re likely to get different answers. However, suspending all physical activity during a fasting period could result in weight gain especially if the other aforementioned factors (see #1&2 – prior posts) are also in place. Fasting is not a license for hibernation. Fasting should not cancel out your physical activity if it can be safely carried out and tolerated well. Here are some benefits: burning fat, building muscle due to enhanced production of the growth hormone, improved insulin sensitivity i.e., your body utilizes insulin adequately, etc. Conversely, high-intensity exercises may have adverse effects such as hypoglycemia (low blood glucose levels) especially, in individuals living with health issues around insulin and blood glucose control. Therefore, know your body and what works for you.
It is important to continue low- to moderate-intensity physical activity as tolerated during a fasting period. Know your body. Keep moving. Plan your activity during times when you feel more energized depending on when you break your fast.
Don’t have time for exercise or physical activity? Get creative. Here are some tips: Are you waiting for your food in the microwave or oven? Jog in place while you wait. How about a few jumping jacks or lunges, dancing to your favorite music? This may sound insignificant, but every step counts. Every movement counts. Do what works for you.
Generally, low to moderate-intensity exercises like walking, dancing, jogging is usually well-tolerated, however, feeling dizzy, lightheaded, nauseated, or feeling unwell during any activity should not be ignored regardless of the intensity level. Seek medical attention promptly as needed. Also, don’t ignore the importance of adequate water intake. Keep in mind that there are different types of fasting but this writing addresses skipping some meals over a few days or weeks (see prior posts).
#4 Eating too close to bedtime.
This can cause weight gain (also depending on the meal content) because your body winds down at bedtime and your metabolism is slower. Not having ample time for digestion can cause heartburn, abdominal cramps, bloating, or feeling sluggish in the morning. Yes, your body needs energy even in a resting/sleeping state but not as much as when you’re up and about. So, pay attention to the content and timing of the last meal before you sleep. Note that bedtime is not necessarily at night especially for those who work overnight and sleep during the day. This principle can be adjusted to fit your personal sleep/wake schedule.
Tips: Wait at least 3 hours before laying down after the meal. Take a 10–15-minute walk around the house after eating, walking in place, walking up and down the stairs, etc. This helps with blood glucose regulation and improves digestion and sleep. Bottom line – as every bite counts, so does every step you take. So, do what you can. Get creative.
© Yemi Agboola, January 28, 2022
Website: https://solomonoluwabiyi.com
Email: viewpoint@solomonoluwabiyi.com
