[Day 19] Switch on Diet : Fasting Frustration, Gentle Compromises & the Healing Power of Sunlight

Today was another fasting day in my Switch On Diet plan, and I have to admit—I woke up feeling uneasy. Even though I had enjoyed my meals yesterday and went to bed with a full stomach and a light heart, the knowledge that I wouldn’t be having lunch today left me a little grumpy by morning.

There’s something about knowing you can’t eat that brings food to the front of your mind. It wasn’t hunger that bothered me first—it was the feeling of restriction. I had already planned to stick to my protein shake, which has become a regular tool during my fasting days, but mentally, it felt harder than usual. The thought of “not being allowed” made me think constantly about what I could eat instead. I caught myself daydreaming about all sorts of snacks.

Eventually, I made a decision to meet myself halfway. Instead of giving up on the fast entirely, I chose to have a small bowl of Greek yogurt with a few blueberries. Was it strict fasting? No. But it was a mindful choice—light, nourishing, and satisfying without derailing the day. And that’s something I’ve learned over the last few weeks: perfection isn’t always the goal. Consistency with compassion is often more sustainable than rigid rules.

Despite my internal struggle with food, I found a wonderful outlet that shifted my mood completely—a 40-minute walk outside in the sunshine. The weather was perfect: not too hot, with soft sunlight filtering through the trees. As I walked, I felt my cravings calm down, my mood lift, and my mind slow. It was as if nature pressed a reset button on my emotions.

Why Sunlight and Walking Help During Switch on Diet Fasting

It turns out there’s science behind what I experienced. Sunlight and gentle exercise like walking can significantly impact mood, metabolism, and appetite regulation:

• Sunlight increases serotonin levels in the brain, which can stabilize mood and reduce the emotional cravings that often surface during fasting.
• Exposure to sunlight also regulates your circadian rhythm, helping you sleep better at night and supporting fat metabolism during the day.
• Sunlight is the most natural source of vitamin D, which plays a role in hormone balance, immune function, and even muscle preservation—all important during intermittent fasting.
• Gentle movement, like walking, boosts blood circulation and endorphin release, easing tension and helping the body stay in a fat-burning mode without stress.

This walk reminded me of the simple yet powerful ways we can support our body and mind during more challenging days on a weight loss journey.

Learning to Trust Yourself

Even though I felt a bit frustrated today and slightly less strict than I had hoped, I made decisions that were still aligned with my long-term goals. I didn’t snack out of impulse—I chose something intentional. I didn’t give up on the day—I took a walk, breathed fresh air, and made peace with the process.

What I’ve realized is that sustainable health isn’t just about following the rules. It’s about being able to listen to your body, notice when you’re overwhelmed, and respond with kindness rather than guilt. And it’s about recognizing the small wins, like skipping a binge or choosing a walk over a snack.

Fasting, like any health challenge, tests more than just our body—it tests our patience, our habits, and our relationship with ourselves. But when we show up with grace, even the imperfect days become progress.

So if you’re struggling on your own journey today, remember: a single snack doesn’t define your success. A short walk can change your mood. And the sun can do more for your health than you think. Keep going. You’re doing better than you think.