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5:2 maintaining once goal weight is reached.(4 Posts)
So how do you maintain once your goal weight has been reached on the 5:2 fasting diet?
I started on Monday and with only 4lb to lose I realised that I don't know what the protocol for maintaining the weight loss on this diet is.
Can anyone fill me in please?
+ After reaching goal, continue on 5:2 for 2 weeks, to check weight is stable
+ Check your waist is less than half your height (Ideal is less than 0.45)
+ Record your final waist and hip measurements.
Possible Eating Plans:
+ Keep on 5:2 and eat back the FD cals, so you can indulge more (but not madly) at weekends or social events
OR Do 6:1 / 13:1, if this is sufficient for your bod
OR Daily 16:8 or 14:10 on TDEE (i.e. shorter daily eating window of 8 or 10 hours)
OR Mindful eating, estimating you eat about TDEE (the most difficult in practice)
OR ....... your choice ......
Useful For ALL Plans
+ Weigh yourself at least twice weekly, plus the day after any vacation
+ Return to regular 5:2 whenever you remain 4lb above happy weight for 10 days (allows for temporary blips, totm)
OR if your waist or hips are 1" over goal measurements
OR clothes feel tighter.
+ Do regular exercise, even a daily 20 min walk
Exercise is not so important for weight loss but research shows it is important to avoid weight regain
+ Avoid grazing or snacking between meals. Move even healthy snacks or "treats" to be part of a meal.
Research has shown that snacking tends to lead to higher weight over time.
+ Try to stay within nhs safe guidelines for alcohol
Excess alcohol is a major reason for weight problems, because of the booze cals, plus accompanying nibbles
+ Keeo sugary crap and carby junk to sensible limits.
+ Aim to get plenty of sleep.
Lack of sleep is proven to increase the likelihood of weight gain
+ Drink plenty of water and start each day with a glass
There is a "maintainers" thread for folks like me whop have been using 5:2 in its flexible formats to stay at happy weight for several years now
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