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Hi everyone. My name is Stephen and I am 40 years old, I have been living my life as if I am indestructible. I am on high blood pressure medication. With that being said, I have not done a particularly good job taking care of my body. My average weight when I was 30 was 195 pounds. I have gained about 45 pounds over the years and I worry that eventually its going to catch up with my health. and I haven't liked what I have been seeing in the mirror for a long time.

What have I been doing:
When I started this weight loss journey I weighed 239 pounds. That was Jan 1st 2018. I haven't done any sort of physical exercise in years. First thing I did was to implement "Baby Steps" (the name I have given to ease into this lifestyle change). I first cut out all liquids except water (and coffee). I portioned my meals. We have Fuel Up by Kcal here where I am. Its really good. Its a meal plan where you can choose how many grams of protein and carbs and veggies you want. Food comes precooked. All you have to do is throw it in the microwave.
I have been logging every meal (even supplements and vitamins I take). My calorie goal is 1660. I however barely scratch 1100 daily. I run three times a week (and recently added some strength training) and average about 10,000 steps a day. I am now stuck at 220 pounds. I have been hovering around 220 for almost two weeks now. I have been told about plateauing and now I am teetering on it. Which has led me to try intermittently fasting. After the first month of my journey I had lost about 8 pounds and my blood pressure was completely under control. To the extent that my Doctor recommended that I come off the blood pressure meds as they were making my blood pressure too low. That's a win! I am starting to see the health benefits and i'm loving it.

I have been told about intermittently fasting for awhile now. I have hit a plateau in my weight loss journey and thought that I would give this a shot. I was planning to try intermittently fasting starting tomorrow. 7 days of eating between Noon and 8pm, followed by 7 days of eating between 8am and 4pm.

My questions:
When I am in my eating window, how many calories should I target for those 8 hours? I have seen so many different trains of thought and I am really unsure. I have seen some that shoot low one day then double the next day of fasting. Not sure what to set as my caloric daily goal?

Should I stick to my normal caloric intake which is about 1100 during my 14 day fast?

I am glad that this group exists and appreciate any and all advice.

Best regards,

Stephen

Hi there! I’m back on the IF train. I’m doing 16:8 with my window of eating (for now) 10:00 to 6:00 pm. Since I’m easing back into it that’s my starting point, but I will probably adjust to 12:00 to 8:00 pm. Also, feel free to add me as a friend!

hi ive been fasting for 9 weeks lost a stone but the last 3 weeks ive come to a stand still, so join this app to look for support and advice

pinkcar06 wrote: »

Hi Everyone! I started the 16:8 today, my feeding window between 11am-7pm. Since I won't be having breakfast, does anyone know if it is okay to have coffee or tea?

Coffee & tea are ok, but plain (you can even add a tbsp of butter or MCT oil) ...it shouldn't mess you up). Apple Cider Vinegar (ACV) w/ water is okay, too.

...hope this helps!:: https://www.youtube.com/watch?v=6aOGxhbe-Hc

Hello! I have been doing 16:8 fasting for about 3 weeks. I am following very low carb as well about 3 days a week (30-40 gms/day) and eating moderately the other days (2 meals a day) staying within my calorie deficit. I have not weighed in yet. I am 64, female, and have over 50lbs to lose. I have lost 65 lbs and have kept it off for the last 4 years by counting calories. This is no longer working for me. I have been stalled for quite a while. I tried the 5:2 diet for several months and that produced some very slow weight loss for me. Probably a good maintenance program for me actually.

I cannot do much exercise do to severe back pain while standing.

Wondering if there are any other mature ladies out there that this plan of eating has worked well for.

I just started last night. The first day went incredibly well. I'm doing 16:8 5-6 days a week and 23:1 1 to 2 days a week. I am doing this primarily for weight loss but also as a lifestyle change to benefit my heart health.

I am looking for supportive friends who don't mind checking my diary and kicking my butt if I'm not doing what it necessary to lose weight and maintain a healthy lifestyle.

I also try to eat vegetarian at least 2 out of 3 meals a day.

Hello Ive been IF for about 2months off and on but consistently at a rate of about 3-4days a week. (16:8). I am trying to do it everyday, depending on new information i read.

My Question is: Does IF lower Basal Metabolic Rate?

Hi all almost through my first week of 16:8 - planning to stick to it every day, as much as possible - I've been reading through the information on idmprogram.com - it's a LOT to take in, but evidence-based, and interesting

Hi everyone, Just joined this group, I do OMAD (one meal a day) and Keto, and have done so for about 3 months. I have lost 10 kg with another 15 to go. My long term goal is the Kokoda trail 2020 for Anzac Day.

Hi! Just joined this group and have just recently decided to try out i.f. I've been battling binge eating and food addiction for years and I'm ready for all of that to stop!!!! Anyone have tips for a total beginner?

myrtissmith wrote: »

Hi. I've been doing IF (16:8) since September. With the exception of the holidays if found it easier to stick to than any other "diet".

I'm curious if anyone has made this their permanent way of eating? I see myself doing this long term but I don't know if there are any downsides of that.

Thanks

Hello I plan to make this a way lf life if at all possible. 👌 The good thing about it....it costs nothing to fast. But Im sure SOMEONE will try to monetize intermittent fasting soon. I do the Lean Gains method...16:8 for about 3 weeks and lost 10 pounds

Oh and guess how many times a week I work out. I work out a total of 0 times a week. So you are doing excellent..👌

Hi, I had lost over 60 pounds from 2012 to 2014 but family issues,health,work etc got me out of the game and I've gained a lot back. Now, I want to get back in shape but not just with Workouts (cause I reach Plateau pretty fast) so I've discovered IF.
I started IF 16:8 (Feb 27th) and I feel AMAZING! it's very easy for me. With my schedule I need to eat late so my eating window is 2pm-10pm.
I pushed it to 17:7 couple times too...not a problem.
I love the fact that I'm seeing result already and I feel so much better.

Question: Is it good to stay on 16:8 forever or going back to 14:10, 12:12 is better in the long run?

I have been doing IF for almost 10 months. I added to IF to LCHF whole foods diet w only moderate to light meat consumption. IF was really just a tweak for me, since I have not been a breakfast eater in decades. I had to move dinner up sooner, which means I do not eat with my husband on weekdays. He typically eats at 8p. I do try to join him on weekends.

I was not losing weight on LCHF, so I tried IF 20:4 and some 28h to 36h fasts. I had some short term wt loss. I tried cutting my calories from 1200kc/day to 800kc/day. After 15mos of LCHF I was 12lbs heavier. TIME FOR SOMETHING DIFFERENT.

AS OF MARCH 25: I am doing a recalibration too. 15 mos of LCHF--> 12 pound weight gain. More worrisome was that my kidneys were sending me signals that they could not handle the fat--water retention in my feet began being a thing a few months ago!

Still keeping starchy carbs (grains and food made w grains) low, but I am doubling down on vegetables. This rises my overall carb count, even if I substract fiber for net carbs. net-Carb target is 90-120g/day. Protein is the same 45-60g/day. Fat has been cut to a third of what it was at 20g-30g/day w a more specific target to keep saturated fats below 12g/day.

This means that my diet looks a lot like my vegan Daughter's meals. I won't do vegan cheese. If I want cheese, I will have the real dairy product--but I have to plan for it to stay below my saturated fat target. I have taken the cream out of my coffee and substituting w homemade oat milk. I want to use my saturated fat grams in a real meal.

I don't have a sweet tooth. I am good with fiber. I have learned where I need to add salt to meet recommended minimums. I do intermittent fasting, IF, 18:6 weekdays (2 meals between noon and 6p). Weekends are 16:8 on account my husband like to eat supper late.

I exercise a minimum of 20 minutes a day. Although my target is 40min I have not been good about staying on track with that.

AS OF APRIL 25: I lost 4 pounds. I need these kinds of results for at least 6 months before I know whether this recalibration is working.