Intermittent fasting - 30 pounds lost
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rainbow198 wrote: »Congrats OP!
IF has been a big game changer for me. When I started eating this way I didn't know this was actually a thing. I started near the end of my weight loss (I'm maintaining now) to try and stop my mindless after dinner snacking.
Not only did it help with that, but it helped to remove cravings, stubborn body fat and it helped me to develop a healthier relationship with food. I was so used to eating whatever I wanted whenever. Now I eat all of my calories in 3 meals. I feel so powerful being in control of my eating.
@rosiecotton: My answers to your questions are in bold below...rosiecotton24 wrote: »I am very interested in doing this. I have struggled with getting weight off the past few years. I'll do well for awhile, eating healthier and exercising and lose around 20 pounds. Then I'll get lazy again and gain it back. I just recently started again and have lost a few pounds. I am very determined this time! One of my motivators is that we are going to Florida next June for our nephews wedding and I want to be able to wear a cute sundress!!
Anyway, I have read a little bit on IF. But have a couple questions.
1. When any of you decided to start doing this, did you just start right away doing it every single day or did you start out just doing it a few days a week and build up to doing it all the time?
I'm an all or nothing person so when I started I did IF daily. However, from the many people I have chatted with about this over the years building up to it seems to work very well.
2. Do you do it every single day? Do you ever take a break from it? What if you have a special event coming up on the weekend or something?
I say don't overthink the hours just yet. Perhaps try focusing on just delaying breakfast first. However, if you go to the gym at 7:30pm, it would make sense to me to stop eating an hour beforehand. Also the hours does not have to be a strict 8 hour eating window. Some days I get all of my calories in in 4 hours other days is more like 10, although that's rare. I let how I feel and my schedule dictate when I eat not the other way around.
One of my problems is decided exactly how to do it. I work from 8:00 am - 5:00 pm Monday through Friday. When I go to the gym, it is normally around 7:30 in the evening (I go at least 3 days a week). Maybe 10:30 - 6:30?
I also see many of you eat only 2 meals. Do any of you eat three. On Tuesdays we go out for a staff lunch and that is usually around 12:30 or so. How strictly do you stick to your hours? Are there days your first meal is later than normal, so your last meal is later also?
I usually eat 3 meals with no snacks or mini-meals. I listen to my hunger cues. Sometimes I'm hungry at 10am other days at 1pm. I do stop eating at a certain time though so I can fit in an evening workout, but I haven't had any trouble fitting in my meals. Although some days I don't hit my high maintenance calorie number, but I make up for it the next day or over the weekend.
I hope this helps and good luck!!
Thanks for your answers!! I'm on my 3rd day of IF. I normally don't eat until 12/12:30 and stop around 8:8:30. But I haven't gone to the gym these past 3 days, I've worked out at home. On days I go to the gym, I may have to do different hours (like 10 - 6 or something). The other thing I haven't done is keep track of my calories. I need to make sure I'm eating enough calories, too. I have lost 2 pounds since starting it, which makes me happy.5 -
I have another 70+ pounds to lose and I had been struggling to lose what weight I did lose. I know it doesn't come off overnight - I know I didn't put it on overnight...but IF has really seemed to change things for me. I started doing 18:6 on 8/6/16. On 8/13/16, I weighed and had lost 6 pounds! I started doing 18:6 because I thought that was what you were supposed to do. It's still in trial stages but I can definitely tell you that if you have been struggling to lose the weight, especially if you have had a full hysterectomy and have those battles to contend with as well - IF just may be the ticket. I'll keep you posted!6
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beenjammin69 wrote: »I have another 70+ pounds to lose and I had been struggling to lose what weight I did lose. I know it doesn't come off overnight - I know I didn't put it on overnight...but IF has really seemed to change things for me. I started doing 18:6 on 8/6/16. On 8/13/16, I weighed and had lost 6 pounds! I started doing 18:6 because I thought that was what you were supposed to do. It's still in trial stages but I can definitely tell you that if you have been struggling to lose the weight, especially if you have had a full hysterectomy and have those battles to contend with as well - IF just may be the ticket. I'll keep you posted!
Wow - that's impressive! Hubby and I have just started IF this week. We're doing 16:8. Keeping our fingers crossed!
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beenjammin69 wrote: »I have another 70+ pounds to lose and I had been struggling to lose what weight I did lose. I know it doesn't come off overnight - I know I didn't put it on overnight...but IF has really seemed to change things for me. I started doing 18:6 on 8/6/16. On 8/13/16, I weighed and had lost 6 pounds! I started doing 18:6 because I thought that was what you were supposed to do. It's still in trial stages but I can definitely tell you that if you have been struggling to lose the weight, especially if you have had a full hysterectomy and have those battles to contend with as well - IF just may be the ticket. I'll keep you posted!
6lbs is awesome!
I lost 4lbs my first week of IF. It's been great and really easy so far. Here's to week 2!1 -
doing 16:8 here also...1 week in 5 pounds lost....good stuff!5
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I want to give this a try. I think a 11-7 window will work out great for me. I beleive my biggest hurdle will be my morning coffee with milk and sugar.
Any thoughts on unsweetened coconut milk in my morning coffee? Thanks for any advice!0 -
slimcharm20 wrote: »I want to give try this. I think a 11-7 window will work out great for me. I beleive my biggest hurdle will be my morning coffee with milk and sugar.
Any thoughts on unsweetened coconut milk in my morning coffee?
50 calories or so in the morning is negligible when it comes to fasting for weight loss. If you also want the benefits associated with keeping insulin low for as long as possible, try moving towards black coffee.0 -
Quick question about when to workout during IF. I read that your first meal should be after your workout which really does not work for me. I already wake up at 5:15am to get ready for work so getting up even earlier to workout isn't going to happen. I usually go to the gym after work around 5:30pm but can't start my eating window after that because I'll be going to bed by 10pm usually. So, my question is - when do you all workout? If I only eat one meal or have a protein shake after my workout and then start the fasting period will that work too?
Oh I also read that cardio is probably not the best exercise while doing IF but rather focus on strength or resistance training. Do you all find that to be true?
Thanks!0 -
WELL DONE!
I use a 16/8 IF routine and it seemed to have generated some great results.
I realize this is far from pure science, but when I find something that works, that's all the science I require.
Results are what I seek.
Again, great job, and thanks for sharing!0 -
rosiecotton24 wrote: »
Thanks for your answers!! I'm on my 3rd day of IF. I normally don't eat until 12/12:30 and stop around 8:8:30. But I haven't gone to the gym these past 3 days, I've worked out at home. On days I go to the gym, I may have to do different hours (like 10 - 6 or something). The other thing I haven't done is keep track of my calories. I need to make sure I'm eating enough calories, too. I have lost 2 pounds since starting it, which makes me happy.
No problem at all! Congrats on losing 2 pounds! You may have to move your window around some days, but track those calories though! Bad girl! hehe
sohifirefly wrote: »Quick question about when to workout during IF. I read that your first meal should be after your workout which really does not work for me. I already wake up at 5:15am to get ready for work so getting up even earlier to workout isn't going to happen. I usually go to the gym after work around 5:30pm but can't start my eating window after that because I'll be going to bed by 10pm usually. So, my question is - when do you all workout? If I only eat one meal or have a protein shake after my workout and then start the fasting period will that work too?
Oh I also read that cardio is probably not the best exercise while doing IF but rather focus on strength or resistance training. Do you all find that to be true?
Thanks!
@sohifirefly: Most days of the week I workout first thing in the morning and get in a brisk walk after dinner. In the mornings I just have a glass of water or two and I usually don't start eating until late morning. I feel great working out fasted!
I mix up my workouts and do either or both cardio and strength-training. I haven't found any one better or worse. For me it has been more about the intensity and how long my workouts are. I don't workout for long (25 - 45 mins. max) and it's not intense.
However, I know some people that are able to lift heavy and workout a long-time fasted. I could when I had more body fat. I can not handle that kind of workout anymore fasted.
It's all about finding what works for you and making adjustments.3 -
sohifirefly wrote: »Quick question about when to workout during IF. I read that your first meal should be after your workout which really does not work for me. I already wake up at 5:15am to get ready for work so getting up even earlier to workout isn't going to happen. I usually go to the gym after work around 5:30pm but can't start my eating window after that because I'll be going to bed by 10pm usually. So, my question is - when do you all workout? If I only eat one meal or have a protein shake after my workout and then start the fasting period will that work too?
Oh I also read that cardio is probably not the best exercise while doing IF but rather focus on strength or resistance training. Do you all find that to be true?
Thanks!
Lots of arguments on these boards about whether or not to exercise while fasted. It's splitting hairs. You should do what works for you. Fasting is highly flexible and customizable. Fast when it is convenient for you and exercise when it is convenient for you. The possible yet probably small benefits of exercising while fasted (vs. exercising fed) may not outweigh the hoops you need to jump through to get there. Just exercise.
Both cardio and strength/resistance training are great, it just depends on your goals. I do a bit of both and I love the way I feel exercising while fasted. Never better. Your results may vary.1 -
acmorris77 wrote: »@rosemy10 I am 38, 6' 2" and was 228
But you're only eating 1200-1350 calories a day? Since your photo has two people in it I might have made a wrong assumption... are you male? Shouldn't 1500 be your bare minimum of calories a day to provide minimum nutrition?0 -
CorneliusPhoton wrote: »slimcharm20 wrote: »I want to give try this. I think a 11-7 window will work out great for me. I beleive my biggest hurdle will be my morning coffee with milk and sugar.
Any thoughts on unsweetened coconut milk in my morning coffee?
50 calories or so in the morning is negligible when it comes to fasting for weight loss. If you also want the benefits associated with keeping insulin low for as long as possible, try moving towards black coffee.
Thank you for your response! I am going to go with baby steps, towards that black coffee , maybe even eliminating it all together?!? This topic thread has put a new light on things .
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@VeryKatie I am female and started out with about 1200-1350 a day but focus on the weekly calorie goal of around 9800 now. With IF, a lot of days It's hard to reach 1200 because I'm not hungry. But, I reach it so I can still fuel my body. The extra calories I use to play around with on the weekends and find I'm eating about 1600 Friday through Sunday. I'm not as strict on my calories now because I'm really not that hungry on IF. So, I rarely feel deprived.0
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acmorris77 wrote: »@VeryKatie I am female and started out with about 1200-1350 a day but focus on the weekly calorie goal of around 9800 now. With IF, a lot of days It's hard to reach 1200 because I'm not hungry. But, I reach it so I can still fuel my body. The extra calories I use to play around with on the weekends and find I'm eating about 1600 Friday through Sunday. I'm not as strict on my calories now because I'm really not that hungry on IF. So, I rarely feel deprived.
Ok. Just make sure you know the difference between feeling deprived and actual nutrient deprivation (which may take a long time to feel), which you may be risking. Get your blood and other physical health checked by your doctor frequently if you wish to continue eating this way. Let them know you're doing a low (for you) calorie diet. Also watch out for losing muscle if you're not weight lifting. At your height, that is still a low calorie goal. Your BMR is around 1800 a day, so you should probably consider eating an average of at least that. Sorry for the unsolicited advice. I hope you consider it though.0 -
@Verykatie Thanks for the advice. I understand where you're coming from. My doctor is happy with my progress and thinks averaging 1400 per day is sufficient for now. I am sedentary and will increase my calories when I start exercising and moving to maintenance.0
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I think I always go back to 16:8 because I'm a lot less stressed about calories in the day? I'm a lot more relaxed, a lot happier and it works. I'm on 1600/1800 calories a day and I prefer eating later in the day. I've been doing 16:8 on and off this year.1
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My bmr is around 1800 so how many calories can I have daily to lose about 2 pounds a week0
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I am not at all sure that I can drink my tea without a little milk (usually skim) and some Splenda. I have tried and tried to get consistent info on whether Splenda will cause a problem but I get different info from different sources. What say you all?0
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I use Splenda and a splash of milk won't kill you!
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IF has worked for me too. Unfortunately, I went back to my old ways after reaching my goal and gained most of it back. I'm back on IF and have lost 2 of the 8 pounds I need to lose. It's the easiest way for me to stay within calorie goals every day and still feel satisfied with what I've eaten for the day.2
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I am on a diet to lose 70 pounds to get back (closer) to my college weight. I am using calorie restriction, carb restriction (under 30g sugar/sweetener), and intermittent fasting (of a sort). Just over 6 weeks in, and I have lost 27 pounds (some of that is water weight at the beginning, I'm sure - the actual rate is about 2.5-3 pounds/week).
So, interestingly, the #1 factor in whether I lose weight from day to day, is whether I ate breakfast the day before. I weigh myself first thing in the morning (well, second thing, after a bathroom break), and if I didn't eat breakfast the day before, I lose weight. Doesn't seem to matter as much if I ate lunch, ate more carbs, drank beer, ate more or less calories (with the exception of a couple of truly epic cheat days). No breakfast, lose weight.
I know this is anecdotal, may change as my weight loss continues, and is not scientifically correlated...but it sure seems to be a trend. I closely track what I eat every day, and the morning after I don't eat breakfast, I have lost weight.
So, I am turning into a believer in IF. Plus, I have more energy throughout the day when I don't eat breakfast--they've been lying to me all these years!!! :-)
Good luck to all!6 -
Bump For interest 0
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beenjammin69 wrote: »I have another 70+ pounds to lose and I had been struggling to lose what weight I did lose. I know it doesn't come off overnight - I know I didn't put it on overnight...but IF has really seemed to change things for me. I started doing 18:6 on 8/6/16. On 8/13/16, I weighed and had lost 6 pounds! I started doing 18:6 because I thought that was what you were supposed to do. It's still in trial stages but I can definitely tell you that if you have been struggling to lose the weight, especially if you have had a full hysterectomy and have those battles to contend with as well - IF just may be the ticket. I'll keep you posted!
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Can someone please explain 18:6? Or how to find out? I have never heard of IF until this post. Thanks!0
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IF is intermittent fasting... 18:6 = you fast 18 hours and eat during a 6 hour window.1
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I will say that finding IF was the best thing that ever happened to me. I would much rather eat a larger meal and feel full than that whole 6 small meals a day thing. That just makes me feel hungry all the time!
I did start out at 16:8 but slowly it has evolved into 20:4. I'm thinking about doing a hybrid and throwing in some 5:2 or ADF with the 500 calorie days as well... just to switch it up for a while.5 -
There's some good info on IF here:
https://intensivedietarymanagement.com/fasting-a-history-part-i/
Its about 12 pages, but well worth the read through.
There's different kinds of IF.
Most people do 16:8, which means, fast for 16 hours, eat for 8. Sleeping is fasting, so essentially many people skip breakfast and just eat lunch. (I personally eat lunch at 11, then dinner at 6) At least one poster above preferred to skip dinner, and eat breakfast instead. Its whatever works for you. This type of fasting is called "Lean Gains", you can google the Lean Gains website for info. Many body builders use this plan to 'shred'.
There are other types of IF, 5:2 for example, which means people fast for two days (well, they eat up to 500 calories) and then eat TDEE for 5.
There are others, such as EatStopEat and the Warrior Diet. All are versions of IF.
There's at least two groups that I know of on here:
http://community.myfitnesspal.com/en/group/49-intermittent-fasting
http://community.myfitnesspal.com/en/group/111854-intermittent-fasting-hflc-16-8-18-6-20-4
I think the first group is a little more active.
Just a note: you still need to calorie count. IF is a way to control your appetite (for most people it suppresses the appetite.) You get to eat two big meals instead for 3 tiny ones.
Its not magic, CICO still applies....
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@annaskiski Thank you!0
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2-week check in:
So a couple of weeks ago I started the IF method (with my husband). The first week I lost nothing (didn't gain either), but the second week's results (this morning) showed a 3lb loss.
I eat between 12 and 8, so I miss breakfast, but I'm OK with that. I stick to my calorie allowance and work out 6 times a week (a mix of cardio/strength, yoga and walking).
I'll check in again in another couple of weeks.8
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