How did you find this challenge? Whatever your answer is, be kind to yourself.
Yes it can be easy to feel like you've messed up or fallen off the wagon if you miss your eating window for a few days, but you don't need to be hard on yourself. TRF is something that the more you do the better results you get.
It's not a case of all or nothing.
Remember that you can have up to 2 days per week off and still get relatively the same results! We can't ask for perfection, but we can ask for progress. It's a long term lifestyle component to keep working at until it becomes second nature.
Moving Forward, What Should You Do?
Remember that our stomachs weren’t designed to be processing food for 24 hours each day. Food takes on average 12 hours to process and we recommend that you consider continuing with Time-Restricted Fasting. Here are three tips to help you move forward:
1. Experiment with what works best for you
Although an 8 hour eating window is optimal, try different timings and experiment with what feels best for you. A 10 hour eating window is still great if you struggle with 8 hours. Or, if you start to find 8 hours is easy, you can try 6 or even 4 hours!
We recommend testing out different lengths of TRF windows to see what suits you best. Some people function better with a longer window, some feel amazing with a shorter window. It all comes down to learning about your own body and its unique set of preferences.
2. Try keeping it totally clean
By this we mean keeping to just water and salts during the fasting window. No black coffee, no herbal tea, just pure water goodness. Although, yes, you will still get many of the benefits from TRF even with herbal tea or black coffee outside your eating window; being fully water based is the ideal, to get the full range of health benefits and results. You may even find that you much prefer how you feel with just water too.
3. Make use of the extra time in the day
Time is our greatest resource and TRF gives us more, to do more of the things we enjoy.
Condensing your eating into a shorter window means less time cooking or eating, which can take up a surprising amount of your day. This extra time you have free in the mornings or afternoons (depending on when you are fasting) is awesome to utilize for getting more things done, picking up new hobbies, or spending more time on things you wouldn't normally be able to do.