Down 22 pounds in 2 months. Here's the routine. Feedback welcome
FreeFor40
Posts: 48 Member
Quick snap shot of what I have been doing daily. My goal is to lose 65 lbs by my 40th Birthday in August 2022. Started January 25th 2021
1.Tracking my calories daily to lose 1-2 lbs a week.
2.Have cut out alcohol from my diet (Drank twice in 2 months) I think 1-2 times a month tops is my goal moving forward if not less.
3.90% of my diet does not have white carbs (pasta, deep fried stuff, pizza dough, donuts,etcc)
4.Exercise 6-7 days a week. Includes weights, walks, bike riding, jogging, playing with kids, walking golf and swimming.
5.Sleep 6 hours or more a night.
And I believe this is the biggest contributing factor.
6. Taking a 12-18 hour fast from my last meal of the day (usually between 5:00 and 7:00pm) and if I have indulged in a white carb meal like pizza or lasagna, I have an 18 hour fast. This method has made late night snacking go extinct. That behaviour is over.
I hope this is helpful to others. Any tips or feedback on my routine is appreciated!!
1.Tracking my calories daily to lose 1-2 lbs a week.
2.Have cut out alcohol from my diet (Drank twice in 2 months) I think 1-2 times a month tops is my goal moving forward if not less.
3.90% of my diet does not have white carbs (pasta, deep fried stuff, pizza dough, donuts,etcc)
4.Exercise 6-7 days a week. Includes weights, walks, bike riding, jogging, playing with kids, walking golf and swimming.
5.Sleep 6 hours or more a night.
And I believe this is the biggest contributing factor.
6. Taking a 12-18 hour fast from my last meal of the day (usually between 5:00 and 7:00pm) and if I have indulged in a white carb meal like pizza or lasagna, I have an 18 hour fast. This method has made late night snacking go extinct. That behaviour is over.
I hope this is helpful to others. Any tips or feedback on my routine is appreciated!!
47
Replies
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Congratulations my dear, way to go. Holy cow, I truly hope I'm as successful as you.2
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Great job! You are well on your way to meeting your goal!0
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Amazing! Good for you
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Congrats!
I'm Curious; what's your daily calorie goal (before exercise?)5 -
Congratulations on your progress!0
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Great job your amazing1
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Man. That's fast weight loss.2
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Giovanna9563 wrote: »Congrats!
I'm Curious; what's your daily calorie goal (before exercise?)
1975 at the moment. Usually I burn 400-900 calories a day in exercise depending what activities I complete. Those days are great for food that is higher calorie.1 -
Whatsthemotive wrote: »Man. That's fast weight loss.
I think the combination of several factors are working in my favour
1. Complete accountability for every calorie I am eating.
2. The elimination of late night snacking and the 12-18 hour fast. Which is really not that risky, having dinner at 6pm and then eating breakfast at 7am the next day is 13 hours, pretty standard.
3. The alcohol deduction. I was having alcohol 3-4 days a week. I believe this made my body hold weight longer and my late snacking and cravings the next day were terrible. That's the catch with alcohol, you may only drink three days but with hangovers and cravings 6 days in a week could be impeded.
I am feeling optimism about this new way of life. I think that is important too, not identifying this process as a diet. This is a new lifestyle and I am feeling like a younger, better version of myself.
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jennettewooten wrote: »Great job your amazing
Thank you very much, I am going to keep myself accountable and keep pushing this goal until August 2022 (and beyond)1 -
hobbitses333 wrote: »Great progress!
Fasting changed my life for the better.
Fasting really is a game changer. I believe fasting has created a change in my brains wiring where late night snacking is less craved because I am conditioning myself to take that 12-18 hour break daily. Even when a craving happens, I think about my goal of completing the fast, have a glass of water and move on. When I do fail, I make sure two hit the 12-18 hour mark the following morning/afternoon before my next meal.3 -
Congratulations on the fast progress. Please tell me what a typical day of eating is for you?I eat way too many calories and having trouble eating portion control.1
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Well done. That's a great start. How much protein are you getting? It's probably a good idea to be getting at least 0.8g per pound of lean body mass, since you're on a somewhat high calorie deficit while doing weights too.2
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Congratulations on the fast progress. Please tell me what a typical day of eating is for you?I eat way too many calories and having trouble eating portion control.
I found this video to be illuminating on this subject, hope it helps:
https://www.youtube.com/watch?v=0CdwWliv7Hg
I know its 1 hour long but it's worth it. 6 -
What are your macro's like. I am pretty much doing the same thing. Down 8 lbs since March 8th. Feel like it should be more, but I know that I am replacing a lot of the fat with muscle from cycling, strength training and walking/jogging. I am not as strict with the fasting. Thanks for that tip!0
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That's so awesome! Congrats!
Do you find yourself lacking energy when working out + fasting? I have done fasting a few times but have absolutely no energy to exercise.0 -
You are doing amazing keep up the good work. When did you start. I am 18 days in0
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Congrats!! I am kind of doing the same thing. I was a terrible evening snacker! The fasting has eliminated that. I did not drink alcohol so that wasn't a concern. I believe the 12-18hr fasting has been the key for me this time. I am currently 2 months in and down 20lbs. I try to stay at the 1200 calories a day and the other big thing for me is limiting my carbs. I am carb sensitive! I do not lack any energy - I actually feel better and am more motivated to take that walk with the dog. When I have a "bad" day calorie wise.... I try to make it up with being a bit more disciplined with the fast the next day. Good Job - keep up the good work!4
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Great Job I will definitely will try the intermittent fasting. I set a small goal for myself to lose 15 pounds by 5/5 wish me luck
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Have been doing intermittent fasting (noon to 8:00 p.m.) since July 2020 along with logging on MFP. I have lost 94 lbs. so far. Best thing every, and I have more energy than before. Keep up the good work, you are worth it!4
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Question, how did you decide on 1200 calories. I have three stone easy to loose and was going to start at 1200 calories, I also like fasting, Is there somewhere on the site that would recommend the best amount to eat in a day to lose two pound a week at least initially to get me on the right road? I have just joined today.0
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Question, how did you decide on 1200 calories. I have three stone easy to loose and was going to start at 1200 calories, I also like fasting, Is there somewhere on the site that would recommend the best amount to eat in a day to lose two pound a week at least initially to get me on the right road? I have just joined today.
Hi newbie: Click on "My Home". Go to "Goals" and start plugging in your data. There should be a question on the top in red asking if you want them to figure it out. It should take you to your daily allowances of nutrients from there. Best of luck. This is a wonderful tool/guide in losing weight.0 -
Congratulations on the fast progress. Please tell me what a typical day of eating is for you?I eat way too many calories and having trouble eating portion control.
Thank you for the question. So my first meal of the day is usually between 9am-1pm, depending on when I had dinner or last ate the previous day (12-18 hour fast)
I have two cups of black coffee and two cups of water within 1 hour of waking up.
LONG VERSION
Eggs, protein shakes, left over meat (chicken/steak) are typically my first meal.
Lunch is usually 2 or 3 of these items an apple, possibly a turkey wrap on whole wheat, soup, cucumbers, protein bar, chicken or a salad.
Dinner is pretty wide open. I have noticed factoring in daily exercise I usually have 1200-1800 calories to play with. I will enjoy a variety of meals.
SHORT VERSION
So to answer your question in an easier way, eggs, chicken, apples, cucumbers and protein shakes are probably the 5 items I consume the most in a given week.4 -
Great question, thanks.noraknotes wrote: »That's so awesome! Congrats!
Do you find yourself lacking energy when working out + fasting? I have done fasting a few times but have absolutely no energy to exercise.
Coffee is key, I have two cups every morning.
I do sometimes find myself tired yes. I think the key of the fast is to have a large amount of time fasting be while your are sleeping.
Eat dinner at 6PM, bed at 10pm, wake up at 6am, eat at 8am = 14 hour fast.
I find exercising first thing in the morning before my first meal works best for my body and I really work up a nice appetite for that first meal of the day.
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You are doing amazing keep up the good work. When did you start. I am 18 days in
January 25th 2021. Keep going, in 6 months you'll be so proud of yourself and in 12 months you will be a new person.Congrats!! I am kind of doing the same thing. I was a terrible evening snacker! The fasting has eliminated that. I did not drink alcohol so that wasn't a concern. I believe the 12-18hr fasting has been the key for me this time. I am currently 2 months in and down 20lbs. I try to stay at the 1200 calories a day and the other big thing for me is limiting my carbs. I am carb sensitive! I do not lack any energy - I actually feel better and am more motivated to take that walk with the dog. When I have a "bad" day calorie wise.... I try to make it up with being a bit more disciplined with the fast the next day. Good Job - keep up the good work!Congrats!! I am kind of doing the same thing. I was a terrible evening snacker! The fasting has eliminated that. I did not drink alcohol so that wasn't a concern. I believe the 12-18hr fasting has been the key for me this time. I am currently 2 months in and down 20lbs. I try to stay at the 1200 calories a day and the other big thing for me is limiting my carbs. I am carb sensitive! I do not lack any energy - I actually feel better and am more motivated to take that walk with the dog. When I have a "bad" day calorie wise.... I try to make it up with being a bit more disciplined with the fast the next day. Good Job - keep up the good work!Congrats!! I am kind of doing the same thing. I was a terrible evening snacker! The fasting has eliminated that. I did not drink alcohol so that wasn't a concern. I believe the 12-18hr fasting has been the key for me this time. I am currently 2 months in and down 20lbs. I try to stay at the 1200 calories a day and the other big thing for me is limiting my carbs. I am carb sensitive! I do not lack any energy - I actually feel better and am more motivated to take that walk with the dog. When I have a "bad" day calorie wise.... I try to make it up with being a bit more disciplined with the fast the next day. Good Job - keep up the good work!
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Congrats!! I am kind of doing the same thing. I was a terrible evening snacker! The fasting has eliminated that. I did not drink alcohol so that wasn't a concern. I believe the 12-18hr fasting has been the key for me this time. I am currently 2 months in and down 20lbs. I try to stay at the 1200 calories a day and the other big thing for me is limiting my carbs. I am carb sensitive! I do not lack any energy - I actually feel better and am more motivated to take that walk with the dog. When I have a "bad" day calorie wise.... I try to make it up with being a bit more disciplined with the fast the next day. Good Job - keep up the good work!
Sounds like you are on the right track.
I think this whole process is a form of cognitive behavioural therapy. By counting calories and keeping an eating/exercise plan, one rewires their brain and turns this new way of life into daily habits.1 -
Chasing_Dawn wrote: »What are your macro's like. I am pretty much doing the same thing. Down 8 lbs since March 8th. Feel like it should be more, but I know that I am replacing a lot of the fat with muscle from cycling, strength training and walking/jogging. I am not as strict with the fasting. Thanks for that tip!
I am not sure what my macros are. I count calories, go low carb and try to have white carbs like pasta, pizza dough and deep fried food for example less than 10% of my meals.
8 lbs in less than a month is excellent. That would be close to 100 lbs in a year.
The fast will help and make late night snacking go extinct (if that's a problem for you) Keep grinding0
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