Will 6/1 work?

[Toraleistripe]

Want to lose half a stone. Thinking about If but tbh don't think could do 2 days pw. Any point in doing one?

[CalmYoBadSelf]

No ideas but it can't do any harm to try. Even one day might make a calorie deficit which will help

[WicksEnd]

My guess would be you'd lose a couple of pounds but then just maintain.
I used 6:1 to maintain

[Toraleistripe]

Thanks. Might start on 6:1 to see how I get on. The thought of 2 fast days scares me!

[Ta1kinPeece]

Madeline
6:1 will work but you'll have to be stricter on your NFDs (jump into the big thread for all the acronyms)

Have a go at my standard plan

Monday = 500 calories (no breakfast other than hot drinks, a very small lunch of something hot and vegetable, a BIG supper of vegetables and a bit of protein)
Tuesday = your sedentary TDEE less 10% (two or three meals, no snacks)
Wednesday = like Tuesday
Thursday = like Monday
Friday = like Tuesday and wednesday but a bit bigger supper
Saturday = relax and enjoy
Sunday = like Friday

each fast gets easier
and there is no such thing as a failed fast, just a deferred fast

[Toraleistripe]

Oh thanks. Will look at thread. Am building up to it!

[Vibrantella]

I hope that you have tried by now! :)

IMO, if you can fast one day at a time, that's all you need to do 5:2. Especially as you make a surprising (in my case) discovery that it's not that hard after all!

[Breadandwine]

Madeline, when I started - before the Horizon programme - I thought 1/4 of your cals was too severe, so, for 6 months I ate half my calories on a Monday and the other half on a Wednesday. Basically, I just divided each meal in two.

And, without even trying, I lost 8lbs. When the Horizon programme was aired, I went down to 600cals (I'm a bloke) and lost a further 16 in a couple of months. So it is doable - and it's a lot easier than you think.

Good luck!

[Limurz]

Can anyone advise on exercise on a FD. Specifically running and circuit training. Would like to know if anyone else does this and if there are any side effects also if you 'eat back' your exercise calories.

[BigChocFrenzy]

Limurz Most of us who exercise find we can still do so on an FD, at least for an hour or so.
Usually easier with HIIT or lifting, rather than steady state cardio e.g. like long runs or swims which may increase hunger a lot for some folk.

• NO eating back calories on FDs.
  Even if you theoretically have minus calories on an FD. Women still pnly have 500, men have 600 cals.
  
  
• On NFDs, best NOT to eat back calories calculated by fitbit or whatever - gadgets often overestimate calories, or don't subtract calories you'd burn anyway just by being awake.
  
  If you really want, you can allow for exercise calories via your TDEE - the rough calorie aim for NFDs - by setting the appropriate activity level in TDEE.
  Careful though, because the definition of e.g. active means vigorous activity, not just walking.
  
  Exercise is great for health, boosing weight loss, reducing flab and for maintaining weight loss.
  However, it takes a LOT of exercise to burn extra calories.
  
  You'll lose more quickly if you set TDEE to sedentary, or at least to a lower exercise level than you plan to do.
  Some people even gain weight on exercise, because they unconsciously eat & drink more net cals than they burn.

[Limurz]

Thank you! I realise that exercise alone does not shift the pounds. I regularly run 10 miles plus and still the weight does not shift.
Am on day one today and so far so good. Am planning on attending my regular circuit training tonight - so I guess I will find out how hungry I am afterwards!

[Anglaise1]

Limurz I recommend you read *Big Choc's' excellent exercise on 5:2 diet thread. I run without a problem on fast days (up to HM distance without a problem), it is more difficult to run the day after a fast day than on the fast day itself.

[Limurz]

Yay day 1 done! Circuits went fine and boy did my porridge taste good this morning! Thanks Anglaise1 i shall read Big Chocs thread this evening.

[Toraleistripe]

Still haven't started it! Need to though. Weight is just creeping up. Am exercising a lot but it isn't working. Will have to face facts. Dieting is the only way