IF, 4:3, 5:2 - Maintaining a healthy weight - Chapter 2

[Breadandwine]

This thread is for those who have been practicing IF (Intermittent Fasting) for quite a while and are now at or nearing their target healthy weight. It's also for anyone who is doing it for the health benefits alone.

How do we experience fasts and balance a stable food intake while having little or no weight to lose?

How do we ensure that this WOL keeps us at the healthy weight long term rather than revert to yoyo games?

Several of us have been stable at our goal weight for a few months, now, and others are joining all the time. Obviously, the more the merrier!

Here is the current main thread for posters practicing IF to lose weight.

There are two other associated threads:
This one, which is an absolute goldmine of Tips and Links on how to practice IF, and the research behind it.

And here is a treasure trove of 5:2 recipes, mostly low calorie for fasting days, but there are also recipes for when you want to treat yourself. And, now we're maintaining, we'll need more of these!

french agree about the weekend starting on Friday . My no snacking, non-fasting day has been a big success. Had a hearty lunch and dinner - 6.5 hours gap - and had no urge to snack. A first for me as I am a "natural" snacker. I loved how not snacking made me truly appreciate both meals, how my appetite was not dented before I ate, how I was nicely hungry for them. Now I just need to keep going with it.

Oh FF that is so mean .. I cant even do one push up properly ..

Thanks also Bssh I know you are right..biut not sure why its so hard this week, But I've made myself clean the kitchen thoroughly this evening and put the sourdough starter back to bed in the fridge where it cant do any more harm until the weekend when its needed ..

Actually I think I need to get my last years summer clothes out and try a few on ( lots are too big I know so that will be motivating ).. But its depressing all this cold and rain , will we get a chance to wear them this year ? ..

look girl, I'm relying on both of us looking FAB when we meet up for lunch at John Lewis in July. DO NOT let me down ;-)

try box press ups instead - go into a plank position then drop your knees to the ground but keep the rest of your body in a perfectly straight line and dip your nose to the floor in front of your fingertips : result is seriously toned shoulders!

FF you paint such a nice picture of being a 'peanut hooverer'. despite last weeks chilli Doritos i dont usually buy 'snack food' these days except at christmas and the like.. . But pre 5:2 it used to be the cheese and biscuits that would take a mortal hammering if id had a glass too many! . I try now now have C&Bs as a meal instead or as an adjunct to a meal ..

oh.... OK then , (Laska sneaks off chastened)
July will be after the holiday ..I'd better watch it then
The draft plan so far is to either skip breakfasts or lunch on the hol .

Agree about having your sweet treat (if you really need one) directly after your meal - before you even clear the table - as then your ghrelin "full" switch will stay on so you'll only have a small treat.

And also, by not eating your sweet later in the evening, you ensure that your hunger switch doesn't get turned on again. As soon as you finish eating, your hunger switch starts to reset itself - and you can start counting your fasting time.

I've just made a conscious decision not to eat anything in the evening. I've always been a conscientious eater in the evening - but I've found it easy to avoid this once I'm counting hours for a fast the day after. From now on, I shall declare to myself that once dinner is finished - I'm now 'in the zone'.

I shall let you know how this goes.

Dear B&W Just to pre-warn you that i will be holding YOU responsible for what I see on the scales tomorrow. I have made flat bread this evening from my sourdough starter with more flour , parmesan , sundried tomato onion chilli and herbs i.. This is entirely YOUR fault after what you said about experimenting with pizza crust .. (yummy though!_) (oh yes, and also I hold YOU responsible for the fact I broke my fast today .. )

Just so that's clear to all .. its not my fault . but his .. !

You can't get away with passing the buck like that, Laska! Where in those instructions I gave you did I say parmesan?

But you know that on this WOL you can eat what you like on your NFDs - just not how much you like!

I have to say I'm pretty disappointed in you! You've been held up on these threads as a paragon of virtue when it comes to fasting - and now look at you!

What do you think Marcus will say when he finds his voice?

Perhaps the above 'in the zone' idea may work for you.

(But, having now read all the comments directed at you, maybe you don't need my advice! )

Ellen, did I direct you to the GF post on my blog? Think I may have. At least you now know where you stand - and you may still be able to get GF flour on prescription. Best wishes, anyway.

Cheers, B&W (Currently planning for a 2-hour session tomorrow where my line manager has kindly recruited 20 parents and 16 children! )

have you had enouggh bad cop and now need some good cop Laska?

I'm in Laska Club of over eaters and fast failers non-anonymous

Damnit

Do skinny people more around more because sitting down isn't so comfortable? I've lost all my nice comfy padding.

ff me too. I notice it especially when I sit on the bench in the gym - most uncomfortable now but well worth it.

I think we need to learn to be kind to ourselves as well as give ourselves the metaphorical kick up the backside . I've been bouncing around 9.2 to 9.7, trying to keep to around 9.4. the idea, for me is that keeping a balanced approach to eating becomes second Nature but I have years of bad habits to undo. For that reason I really need to weigh myself daily - I need to see the consequences of what I'm eating (or not) in hard numbers as my body image is so skewed.

I can look in the bathroom mirror and see the same overweight body I had this time last year - but then suddenly see this thin person reflected in a shop window as I walk past. Weird.

Anyway, my new normal is no breakfast apart from weekends or when I've had too much the night before. On at least one day a week I try to have a no food fast until I get home from work - but I don't consciously calorie restrict. If I'm busy and don't feel like eating I don't eat. I had to go to an evening event last night straight from work so was going to fast all day then eat out. I met a friend for coffee at lunchtime and we shared one of those faux healthy flapjacks - not my choice, but she's my naturally skinny friend and she fancied the taste of something sweet but not the whole thing. I decided I needed to get my head around this concept . To be honest it wasn't worth the calories - but it didn't trigger the need for more food . I then went to a sushi bar in the evening (which helpfully calorie counts its dishes) and only ate about 600 cals worth before I felt full.

Today I have a late start then a networking lunch - and the scales showed a very nice 9st 1lb this morning which is even better as some of the people at the event will be ex colleagues from a few years ago.

We're trying to think and act like thin people, so we need to learn how to do that - we all have lost the weight, we know how to do that, we just need to make the mental adjustments that ensure we stay our correct weight. We can do this! having now given away all my clothes above a size 12 I can't afford not to

Wise words catsrus. My DH is naturally slim (and muscular), he's never been overweight. He's always been the one in our family to want to share dessert rather than have one all to himself (I'm the one wanting the whole dessert); he rarely snacks; eats two hearty meals a day (he used to eat breakfast too but he fasts for health reasons and no longer wants breakfast); prefers homecooked, freshly cooked meals (he cooks alot himself); rarely eats junk. It's just a normal way of eating for him. I study his eating habits alot now.

laska I sabotaged on Monday too, soup for lunch and dinner with kids and then I stupidly cooked them cheesy garlic bread and they left most of it!!! damn them....it was their fault, they said they wanted and usually eat loads, but of course I demolished the lot! and then decided a packet of rolos was acceptable!

ho-hum, not going to stress, tomorow is a fast day.

but totally off topic good news, my boss today (after accepting my resignation last Friday) asked if I could instead work for a further 3 months from my new home up north! he'll provide laptop and blackberry if I can sort broadband, with a possibility of further work afterwards! hurrah, I'm totally made up, I would have coped without work for a few months, but a 3 month cushion is great, although all plans to exercise daily may now have to take a raincheck!

That is brilliant news mumof . You are obviously worth keeping hold of.

That's great MOCNK!

Very wise words catsrus - and actually some of those habits I have already and can't get over some friends who only eat junk food whereas I have it very rarely and don't even like it - I have home cooked food out of habit rather than anything else so just the other habits to sort out!

I'm under a fair amount of stress ATM. So have decided not to net myself up about failed fasts but instead stick to two good solid meals a day and not snack and eat around them. I've had a dodgy tummy on and off the last mont or so and it's always after a day of bad eating and/or heavy drinking so I really need to take care of myself - found out today DH is staying in China until next Thursday now, so I have almost a full extra week of single parenthood with the toddler who will not sleep. I am already utterly exhausted and losing the will to live a bit so need to turn m mental attitude around if I've any hope in surviving! Then I fly to SF net Friday for the ride. I don't know how you do this full time MOCNK, huge kudos to you....

Moving with children and very very limited support utterly sucks

MOCNK : excellent news
ATB : stress makes you lose weight so you can chillax a bit on the fasts I'm sure.

Should probably have fasted today but had a really small lunch as working till 11pm is not good on an empty stomach. Simple supper tonight though.

not me - stress makes me eat more!

I had a go with B&W's socca recipe. I normally make chapattis but today made a thin batter with gram flour and water which I cooked for a few minutes on the tava although I expect a frying pan would do it. The result was too stiff to use as a chapatti but was great when spread with mango chutney and used as a base for vegetable curry.
Now I am wondering if, with suitable flavourings, it would be possible to make some kind of biscuits with gram flour? Anyone tried?

Yes please, I'll have some 'good cop' now !

Yes wise words catrus especially the 'thinking like thin people' advice .. it does take some working on. I think I do tend to be too hard on myself as well , but and also when feeling like that can forget the good stuff ( like the unexpected 'mirror reflection moment' only last week...

Do you fast at all now cats? I like your method otherwise , but despite the failures this week , I'm a bit scared of not fasting at all..

ATB be kind to yourself also, you are doing at least three very stressful things all at once , moving,. looking after small Cs on your own and the charity ride (oh yes you knew that didn't you !) , so hang in there, im sure that if you dont fast during this time it isn't going to make much difference as long as you hop back on after.. I'm sure that you'll lose loads cycling all that way anyway. I am in awe of you for doing this ride (really I am ,not kidding).

MONCK, what great news! they must really like your work , hopefully it could be the start of a work at home or freelance situation for you .

So today I was good to myself , back on the fast , and have just had a lovely bowl of stir fry veggies with a little h/m spicy peanut sauce .. so feeling at least that is starting to be back on track..

Vent/moan/whinge Alert ( do skip this bit , it just helps to write it down..)
I think the weather is getting me down a bit (thoughts of miserable cold wet bank hol not helping.. any one else keep putting the heating back on in the evenings? ) .

But also i've been worrying/getting cross about unemployed/ soon to be 23yr old/ feckless son after a fairly difficult weekend with him .. (and then blaming myself for not being a good enough single mum /making him work at school / realising soon enough that he was dyslexic /struggling at school/ not supporting him enough etc etc etc. ..See I'm good at guilt) Let alone him fast becoming an estranged father to his baby son .. BUT yes I KNOW its not my fault , and I cant do anything (except worry). But its hard to see him fail so much at life specially as he seems determined not to take on board offers or suggestions of help (not just from me , i've stopped doing those , but any ideas from anyone really ) ..

Anyway enough .of that , just a vent , nothing any of you can do , as I say. suggestions dont seem to be working right now. One day maybe he will wake up to the fact he's wasting his opportunities , but until then I know I cant do anything at all.. However I am keeping in touch with my grandson's mother , despite the disaster of the naming ceremony , and she's agreed that i can go an see baby Marcus in the next couple of weeks .

Whinge over

Hope everyone else is fine,

BSSH I wonder if those socca could morph into pappadoms?

B&W No you didn't say parmesan, thats true , but I just thought, ( you being vegan and all) that you'd just left it out!! ..it was yum though, perhaps you could put a bit of your nutritional yeast in..

Its interesting lurking once a day on the main thread.
I think I slightly freak some of the newcomers out by still being on this board despite being happy not to have on balance lost any weight since December.
A friend posted a facebook piccy of me the other day and I realised that my legs ARE thin - you know how we distort our perceptions of our reflections. ....

Laska
the point is that you found a way to enjoy meals that happened to get you down to a good weight and now you can stay there, looking fab, for ever
what's not to feel rather chuffed about.

Laska I am giving you absolute permission to vent as I am too and doing so so I stop doing it on facebook - I don't have time for all the bloody concerned friends in the UK who are "so sorry we can't help"...nice and all but I need to get on!

Just had a total random stranger from the Brits in LA facebook group help me make a massive dent in the packing, two more coming tomorrow, feeling much calmer.

To be honest one of the reasons I want to keep fasting throughout is because on a NDF I seem to overeat and snack constantly, go to bed with a sore bloated tummy then have dodgy bowls the next day. Fasting (even if it only lasts til dinnertime) is helping me stay in control and actually I have way more energy...funny that, because I'm obviously not consuming huge amounts of carbs and sugar!

Just ahd a lovely sunstantial lunch of courgettes, feta and mint, going to hit WHole Foods later as DS has requested pizza for dinner so I'll get something we can all have without lots of guilt

Laska, hope today's gone better than yesterday and playing 'good cop' have a look back at Fillybusters post this Monday. We have all the tools we need to have a longer and a healthier life now 10 months into this new WOL. By now, you know, I know, we all know there'll be dodgy days or weeks even, when we sabotage ourselves. But at the end of the day there's always tomorrow and one or two failed fasts or 4 or 5lbs mean nothing in the greater scheme of things...in front of us lie thousands of opportunities (hopefully at least ) to have a successful Fast.

The tools we've learnt and the resource that is this great thread will keep us going 'generally' in the right direction....and let's face it you've made more progress than most

Had two good Fast days myself this week, had toyed with the idea of doing two consecutive Fasts but blew that out pretty early on I'm afraid. Again plan to do 4;3 this week with Thursday being the 3rd day but as in the past two weeks I can already hear my head talking me out of tomorrow...anyway we'll see what happens....whatever happens though I feel a lot better now than a couple of weeks back when I really was crumbling.

Where are you all on the weighing in debate. Tbh I haven't been on the scales for a while now and judge how I'm doing more by how I feel and how my clothes look and feel on me. I find that a lot less depressing when not losing quickly.

Ten months in to this WOL now and still just under 5 stone lighter than the beginning of 2012. Although it's got it's ups and downs and sometimes feels hard....at the end of the day if I want to eat good food on a frequent basis and still look and feel good, what are the alternatives?

On the matter of 10 months since Dr M's original programme (August 6th I think) and the original Thread (now in it's twenty something incarnation) Anyone fancy doing something to mark it? Tbh I'm not a great one for social events but how about marking the first anniversary of what has become a worldwide phenomenon with a meet up for a meal somewhere. Not some great fancy affair but just cheap and cheerful £20 meal. If there's anyone on here and the 5:2 Forum maybe they could see whether there's any interest there...who knows we might even be able to get Dr MM to come....if we pick up the tab . Anyway just an idea.

Good luck all, Happy feeding/fasting where ever you are tomorrow

Great idea cyclist I'm up for it

I do fast laska but not worry about the 500 cals - so I might do anything from 16- 24hrs with only miso soup and then a meal - the meal might be low cal or it might not. I still fast most days I work at one particular office (1-2 times a week) as I really find it easier to just skip lunch and work through when I'm there. One of the other offices is right next to a Pret so I do eat lunch on those days

thanks for all your well wishes, have to say the relief of having some income after the move is enormous!

americas I really feel for you, I've been alone with the kids for 3 years now, and it's much easier when you've been doing it for a long while and have worked out all kinds of solutions, but also my kids are now 7 and almost 5, so older than yours and spend a lot of time climbing over the garden walls and disappearing off to 3 different sets of neighbours to play, I rarely have a disturbed nights sleep, and I also massively lowered my housekeeping standards (they weren't that high to start with!). I remember when they were little and the impact of sleepless nights on my tolerance, I was used to having a partner to rely on, so when he was working late that was just a nightmare. Plus I never had to move house with all that going on, and you're doing all the training for your bike ride! - so kudos right back at you!

glad you've got friends coming to help pack, my mum arrives tonight for 4 days of help, which is definitely needed, 12 boxes on tuesday barely made a dint!

laska it's so hard to let go of our kids isn't it? I see my my mum go through all the same kinds of things with my youngest 2 siblings, and I know that i will be exactly the same when mine are all grown up. i also have bucket lods of guilt, but in all the times on this thread I can honestly say that you are an incredibly thoughtful, caring and considerate woman, I would say that you have done everything you can for your son and as you will already know, he has to want and do it for himself. but he is still very young - I didn't go to uni til I was 22, he has lots of time to sort himself out, and even if he doesn't, he will know he has a very loving mum there as support. Great that you are staying in touch with your grandson, there is still plenty of time for him to be a good dad, even if it takes him a few years. you are at least leading by example!

take care of you, try and take some time to be good to you, if you are feeling good (as you should be with amazing weight loss!) then your confidence should inspire him.

and now to weight news, so i weighed 10 12 on fri after 2 days fasting last week, and today after one sabotaged fast on monday I still weighed 10 12, hurrah, it has inspired me to fast again today and attempt to get back to my lowest of 10 10 next week. I'm now aiming for a further 10 pounds loss by end of August!

Hi hope everyones ok.Couldent find you they hanged all the headings even a 5, 2forum section now:)

well had friday, sat and sunday and monday off and tue did 500cal fast day quite easily.

yesterday was meant to be fast day ate nothing in day but had stressful day so broke it in evening.

I weighed myself today as started last mon weighed myself last thur on boot scales.

lost 1lb not what was expecting as walked miles.

I know i need to do more exercise more just been so busy.

Hubby says I look slimmer and realsly should measure my waist.

so trying not to get down 1lb still a loss.

have som jeans that dont fit so that could be good measure.

having tommorow off as off out with mate.

finding fast days easier trying to fast today had 1 slice ham few strawberries and groul later+coffee.

I guess could take few weeks to see results and slow and steady best. iven if lose 1lb a week in 14weeks thats a stone.

now im getting into it finding it easier to fit in around family.

half term next week here.

pondering on running 10k in 30days as not done much traininng im quite fit so think might be good way motivate me to do more running.