Items filtered by date: April 2025

Intermittent fasting (IF) has taken the health and fitness world by storm—but unlike most nutrition trends, it’s not about what you eat. It’s about when you eat.

Whether your goal is fat loss, more energy, better focus, or simply reducing meal prep stress, IF might be worth exploring. In this guide, we’ll walk through how intermittent fasting works, its potential benefits and drawbacks, how to get started safely (especially if you’re on medication), and why it might be the right fit for some people here in the Albury-Wodonga region.

? What Is Intermittent Fasting?

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It’s not a traditional diet—it’s a schedule for your meals.

? Popular IF Methods Include:

• 16:8: Fast for 16 hours, eat during an 8-hour window (e.g. 12pm–8pm)

• 14:10: A gentler approach with a 10-hour eating window

• 5:2: Eat normally for 5 days, reduce calorie intake to 500–600 for 2 non-consecutive days

• OMAD: One Meal a Day – all calories in a 1-hour window (more extreme)

? Top Benefits of Intermittent Fasting

Here’s why intermittent fasting has gained traction with many of our Albury-Wodonga clients:

? 1. Fat Loss and Metabolic Boost

Fasting improves insulin sensitivity and helps your body burn stored fat more effectively.

? 2. Enhanced Mental Focus

Without blood sugar crashes, many people report clearer thinking and better productivity.

? 3. Simplified Eating

Fewer meals can mean less meal prep and easier calorie control—perfect for busy schedules.

❤️ 4. Reduced Inflammation

Research suggests intermittent fasting may help lower inflammation and support heart and gut health.

? 5. Cellular Repair and Longevity

Fasting activates autophagy—your body’s internal "clean-up crew"—which may promote healthier aging.

⚠️ Intermittent Fasting Isn’t for Everyone

While IF offers powerful benefits, it's not suitable for all individuals.

Common challenges:

• Hunger, irritability, and low energy (especially at the start)

• Risk of disordered eating if you have a history of restrictive dieting

• Not ideal for:

  • Pregnant or breastfeeding women

  • People with Type 1 diabetes or adrenal issues

  • Individuals with a history of eating disorders

✅ How to Start Intermittent Fasting Safely

If you're based in Albury or Wodonga and considering IF, here’s how to ease into it:

1. Pick a method: 14:10 or 16:8 are great starting points.

2. Ease in gradually: Delay your first meal by 30–60 minutes daily.

3. Stay hydrated: Often, hunger is dehydration in disguise.

4. Focus on quality: Eat protein-rich, whole-food meals when you break your fast.

5. Stay flexible: You don’t have to fast every day to see benefits.

☕ What Can You Drink While Fasting?

To maintain a fasted state, stick to low- or zero-calorie drinks:

✅ Still or sparkling water
✅ Black coffee (no milk or sugar)
✅ Herbal, green, or black tea
✅ A splash of apple cider vinegar in water
✅ Unsweetened electrolyte water

? Avoid:
❌ Sugary or diet drinks
❌ Coffee or tea with milk, cream, or sugar

? Feeling Faint While Fasting? Here’s What to Do

It’s common to feel lightheaded when starting IF. Try this:

• Hydrate: Drink water consistently.

• Add electrolytes: Low sodium, magnesium, or potassium can cause fatigue.

• Break the fast if needed: It’s okay. Your body will adapt over time.

• Review your meals: Ensure you’re fuelling properly during eating windows.

? Taking Medication? Talk to Your Doctor First

Some medications (like blood pressure or diabetes meds) may require food for safe absorption.

Before starting intermittent fasting, speak with your GP to:

• Time your medications safely

• Avoid nausea or side effects

• Ensure fasting won’t interfere with your treatment plan

If you’re a PT Fitness Albury/Wodonga client, we’re happy to help you coordinate with your healthcare team.

✅ Final Thoughts: Is IF Right for You?

Intermittent fasting can be a powerful and flexible tool for fat loss, energy, and health. But the key is to make it work for you. Start slow. Track how you feel. And remember—it’s not about being perfect; it’s about finding a rhythm that supports your goals and lifestyle.

Want help incorporating intermittent fasting into your fitness and nutrition plan? Book a strategy session with our coaching team at PT Fitness Albury/Wodonga—we’ll make sure it fits your life, goals, and health needs.

One of the most common questions we get from clients is:
"Do I need to go low-carb to lose weight?"

Let’s break down what really matters—and how low-carb diets might help, but aren’t always the magic bullet they seem to be.

It Starts With a Calorie Deficit

As we’ve mentioned before, the #1 rule for fat loss is a calorie deficit. That means you're eating fewer calories than your body burns.
But here’s the real secret: your ability to stick to that deficit—influenced by your macro and micronutrient choices—is what determines your success.

So, Why Do People Love Low-Carb Diets?

Low-carb diets get a lot of hype. One big reason is that people see fast results on the scale—but that initial weight loss isn’t all fat.

Carbohydrates are stored in the body along with water. For every gram of carbs stored, your body holds onto about three grams of water. So when you cut carbs, y drop water weight quickly.

That’s not fat loss—it’s fluid.

Weight Loss vs. Fat Loss

When people say they want to "lose weight," they usually mean lose fat.
Fat loss is slower and steadier—but it’s the meaningful, long-term goal.

Can You Cut Calories by Dropping Any Macro?

Yes! You can create a calorie deficit by cutting:

• Protein

• Carbs

• Fats

• Or by eliminating entire food groups (which usually removes a macronutrient).

But that doesn’t mean all options are equal in outcome.

Why We Recommend a Balanced Deficit

Rather than slashing just one macro, most clients see the best results when we cut calories evenly from both carbs and fats. Here’s why:

? Low Fat?

Too little fat = hormone issues.
You need fats to produce sex hormones, maintain mood, and feel strong.

? Low Carb?

Too little carb = performance drops.
Carbs are your body’s preferred fuel for exercise and brain function.

Tailor Your Approach to Your Goal

• If gym performance is a priority: cut less from carbs and more from fat.

• If general fat loss is the goal: a more balanced cut from both macros works best for most people.

Final Thought: Low-Carb Isn’t Necessary

Low-carb works for some.
But for most people, the best diet is one you can stick to—while maintaining energy, strength, and hormonal health.

Choose your macro split based on your goals, not just scale speed.

One of the most common questions in the world of fat loss is: If I’m in a calorie deficit, do my macronutrients still matter?

It’s a great question—and the answer is a little more nuanced than just yes or no.

First, Let’s Talk Basics: The Calorie Deficit

At the core of any fat loss strategy is a calorie deficit. That means you're consuming fewer calories than your body needs to maintain its current weight. So technically, no—your macros don’t have to be perfect to lose fat. You could, in theory, eat nothing but ice cream every day, and as long as you stay in a calorie deficit, you’ll lose weight.

But here's the catch: how bad are you prepared to feel while doing it? And what kind of losses in performance, strength, energy, and general well-being are you willing to accept?

Why Macros (and Micros) Do Matter

Even though fat loss is dictated by calories in versus calories out, your macronutrient and micronutrient intake dramatically influences how you lose that weight—and how you feel while doing it.

Let’s break it down:

? Protein

• Crucial for preserving muscle during a calorie deficit.

• Without enough protein, you risk losing not just fat—but also muscle mass.

• More muscle = better metabolism = better long-term results.

? Fats

• Essential for hormonal health.

• Going too low on fats can lead to serious hormonal imbalances and mood disturbances.

? Carbohydrates

• Important for energy and training performance.

• While carbs are a bit more flexible compared to protein and fat, slashing them too low can impact your workouts and overall energy.

? Micronutrients

• Often overlooked, but vital.

• Vitamins and minerals impact energy production, cognitive health, immune function, and more.

• Poor food quality leads to poor micronutrient intake—and that can make dieting a miserable experience.

Food Quality & Hunger Management

Another key consideration is what you eat to reach that calorie deficit.

Let’s say you eat a Mars bar—it might set you back 300–400 calories. That’s a big chunk of your daily allowance if you’re trying to lose fat. Now imagine eating 300–400 calories of chicken breast and broccoli. That’s an entire meal.

Whole, nutrient-dense foods are generally more filling, satisfying, and easier to stick to in a diet. Ultra-processed foods might technically fit your macros, but they often leave you hungry and craving more.

So... Do Macros Matter?

If your goal is only to lose weight on the scale? Then no, macros don’t matter as much.

But if you want to:

• Feel good during your fat loss phase

• Preserve your muscle

• Maintain your strength and energy

• Protect your hormones

• Avoid excessive hunger and cravings

Then yes—your macros, micros, and food choices absolutely do matter.

In summary:
Calories determine if you lose fat.
Macros and micros determine how well you lose fat.

Want to feel good, perform well, and actually enjoy the process? Don’t ignore your macros.

1. Start with a Food Journal (No Apps or Spreadsheets Needed)

All you need is a diary or notebook.

Here’s what to do:

• Write down everything you eat for the next 7 days.

• Be honest. No judgment—this is for your eyes only.

Why it works:

• You’ll naturally become more aware of your eating habits.

• Just writing it down helps you make better choices (yes, really).

• At the end of the week, you’ll likely have already lost weight just from being mindful.

Once the week is done, look for trends:

• Are you skipping meals?

• Is snacking your downfall?

• Is alcohol sneaking in more than you thought?

• Are portion sizes bigger at night?

Then, make one small change.

Example:
If you’re having three glasses of wine a week, cut back to two. That small shift alone can make a big difference over time.

2. Move More—But Keep It Simple

Forget trying to do the “perfect” workout. Optimal doesn’t matter if it’s not sustainable.

Here’s what to do instead:

Step 1:
Check your step count on your phone. Most smartphones track this automatically.

Step 2:
Aim to gradually increase your daily steps.

• If you’re averaging 4,000, try 6,000.

• If you’re at 6,000, aim for 8,000.

These small increases add up and help boost your calorie burn without requiring a gym.

3. Add Just 2-3 Workouts a Week (Whatever You Like)

You don’t need a fancy program or personal trainer to start. Just choose something you enjoy and commit to doing it 2–3 times per week.

It could be:

• Resistance training

• A Pilates class

• A spin session

• A brisk walk or jog

The goal:
Improve slightly each time—lift a little heavier, go a little longer, move with more confidence.

This approach follows the principle of progressive overload, which is the secret sauce to getting fitter, stronger, and burning more calories over time.

Final Thoughts: Keep It Simple, Be Consistent

You don’t need to overhaul your entire life overnight. Just start with one of these steps this week. Then add another next week. Bit by bit, you’ll build momentum—and real, sustainable fat loss.

And here's a bold promise:
If you do these three things and still don’t lose weight, I’ll train you for free until you do.