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!

Morning Guys, reporting in before I head off to work. Just to say I have been maintaining for 2 weeks and so far so good! Been weighing every couple of days to keep an eye on things and choosing my Fast days and NFDs around this and it seems to be working :-)
Also followed B&Ws advice and had a missed the odd meal to make up for indulgence meals.
Hope everyone has a great weekend

I've been lurking all week with no time to post.

Anglaise I'm so glad you've worked things out in a way that's good for you...I was also thinking how different the advice was from the relationship threads (and how much more supportive!).

MOCNK so gutted for you that the house sale fell through (and you lost the Wirral one, too), but maybe it will all come good quickly and you might be able to get the Wirral one after all? Sending lots of love your way (())

Lovely pics Laska...and just to back up all the other comments: you are so not a fraud. In fact, telling yourself you are just undermines your own self-belief - focus on how brilliantly you've done so far, and how far you've come, and stop giving yourself a hard time about a wobbly few....so hold onto the big picture and don't try to find motivation by beating yourself up....we all know that doesn't work! Try a bit of self love and re-kindle your pride in your achievement :)

And now, I need to apply my own lessons. Been feeling so good and confident (mostly) over the past few weeks, and loving being around the 9.3 mark. A few heavy weekends meant I kept starting the week at 9.7 but always finished at 9.3.

Then this week it went a bit wrong and I need to re-find my own mojo: Monday I had a 24 hour fast but finished with a pretty calorific french restaurant meal for dh's birthday and weighed more on Tuesday morning. Another 24 hour fast with only 500 cals on Weds, helped slightly, which I followed up by skipping breakfast yesterday....so by lunchtime was feeling good....only then instead of grabbing my usual sensible Itsu option I gave into a sudden burrito urge. It wouldn't have been so bad if I had stopped half way through (when I was full.....) or even at the end...but why on earth did I buy a whole bag of nachos and then eat all of them even though I was stuffed? :( :( :( I was hoping that a very light supper (soup, a bit of garlic bread and tomato salad) would even out the impact, but sadly the scales were higher this morning than they have been for weeks, and we're about to have an enormously sociable weekend, with 22 lunch guests tomorrow.

I'm so so so frustrated....!

Hello everyone. I've been doing 5:2 since 29th April, started at 9 st 13.75lb, and am now down to 9 st 2.25lb. At just under 5 ft 7, I wasn't overweight, but wanted to fit into my old clothes, and get down to my preferred weight of 9 stone. I also wanted to receive the health benefits from this WOE. Now that I'm approaching goal, I could do with support with regards to maintenance. This is where I've struggled with past 'diets'.

I am thinking of doing daily mini-fasts/16:8, but eating below TDEE for now, until I reach goal. since doing 5:2, I've found that even on NFDs, I rarely eat breakfast anymore. I find it easy doing 5:2, but I no longer wish to do this. Growing up with a father who was always on diets, and an anorexic mother, I'm only too aware how always seeing parents eating differently can influence a child. My eldest two daughters are 11 and 9, and they've started to notice that two days per week, I'm eating very little and different food to the rest of the family. Therefore, if I do 16:8, I should be able to maintain my current weight, but participate in family meals (except for breakfast, as I'll be at work).

Hi MSM - I got to the weight I was aiming for in December and have been finding it easy to maintain that by only eating breakfast occasionally, having smallish lunches and regular evening meals with the family. Basically doing 16:8, I suppose. Seems to be working well!

Moominsummermadness - I'm in a similar position to you, I'm 8'8" and was 9 stone 11 when I started the 5:2, so not overweight but I wanted to get to the low BMI and am now just under 9 stone which is where I want to be. I've been maintaining for 2 months now, sometimes with 6:1, plus skipping lunch occasionally, and if I've put on I do 5:2 again. It seems to be working. The good thing is that once you are used to fasting it is quite easy to go back to skipping meals if you do put on a couple of pounds. I had the same worries with you about my daughter who is 12 - that she would possibly become neurotic about food and weight but I always try and eat with my children in the morning and evening (except on 24 hour fast days.) But we eat 'lite' in the evenings because they have school dinners so I don't have to eat a big evening meal which suits me.
Keep us posted on your progress, and good luck!

Anglaise, 8ft 8" tall? I hope not!

I've been maintaining for 6 weeks, which has involved losing another 3lbs gradually, so down to 8st 7. I'm eating at TDEE most days, doing 6:1, can't be doing with 16/8 as my timetable just doesn't work like that. I run 3-4 times a week and that gives me extra cals for meals out or whatever I fancy. So far so good!

Thanks for the kind welcome. Anglaise, I diid smile when I read that you were 8'8"! Glad to see that there are others who are able to maintain at a nice, slim size!

PPC, I would love to start running. However, I'm returning to full-time work after maternity leave on Monday, and I'm wondering how on earth I'll fit in housework and looking after four children! It'll be tricky to fit in exercise apart from the walk to work. I'll see how the first couple of weeks go, then see if I can squeeze in some time for running!

Moomin
The secret of maintaining is to understand that your weight will still constantly fluctuate - by up to four pounds at times.
But its fluctuating around a much lower number than it used to be!
That and you now have the tools in your head to shed the excess holiday pounds quickly and easily.

postmanpatscat Moominsummermadness oooups! My eyesight is getting really bad! 5'8 of course
I look forward to breakfast too much when I come back from my run first thing in the morning to do 16:8 very often!

msm I've reached my goal of 10 st exactly, 5'5" and size 10 (loose).
For the past 3 weeks I've stayed exactly the same by missing breakfast every day, because I no longer want it, and by doing 5:2 but not stopping at 500 cals for my evening meal (I expect it's nearer 700) as I no longer count calories.
During the other 3 week days I eat healthily (with occasional treat) and at weekends I eat anything I want.
This suits me as I feel good still doing 2 'fasts' which give my digestive system a break. I suppose if I dropped to 6:1 I would have to watch what I consume much more but at the moment this is working for me.
I must admit that I panicked when I first started to maintain (was doing mostly 4:3) and was paranoid that I'd gain lots but now feel very relaxed and in control so I'd suggest trial and error and working out what will make you feel good

virginposter
which just goes to show how different we all are.
I'm also 5'5 but am just under 9 stone and most of my clothes are size 10!

TiP yes you're right, that's why trying to attain a certain number on the scales is misleading. Everyone says I look great now at this weight but I know I was tempted at first to get down to 9 stone something as I used to be 8.5 - 9 st in my early 20's. But I think I'm big framed (result of finger test up post on 5:2 thread and also have had a full body scan which showed that my bones are very dense) and so have to take that into account when making my decision of where to stop.
Some of my tops are size 8 and as I said before some of my 10 jeans are loose. I really shouldn't lose any more as I'm 59 and don't want to become too saggy but also because I've only just bought my new wardrobe and want to get some wear out of them

I'm also size 10 at 5'4" and 8st7, although my H&M skinny jeans are very snug! At 10st I was finding size 12 trousers too tight so I guess it depends where you store the excess weight too.

That's a very wise point, TIP. All sorts of factors can make our weight fluctuate a bit, but at least it'll be fluctuating around a lower baseline weight than before!

Regarding clothes size- it can vary so much, depending on where the clothes are from. This was really brought to my attention recently. I'd stored my pre-pregnancy work clothes away when I started wearing maternity clothes 15 months ago. In my preparation for returning to work, I got everything back out again, and had a sort through and tried it all on, plus a couple of items my sister gave me. Size 10s from most shops fitted nicely, others, such as ones from Next, were a bit loose, and an M & S skirt practically fell off! Topshop stuff is a bit on the snug side.

Clothes sizes seem to vary so much depending on shop. I'm a size 8 in jeans now (Mango/Zara/Esprit) and even bought a pair of size 6 in Mango this week (but they were very stretchy )
And for the first time in a long time I don't have a muffin top at all

Just to add as well my weightloss seemed to stall a few month ago but despite the scales not budging I still went down half a dress size. In fact, post mammoth bike ride, I put ON 2lbs but clothes that were right when I was this weight 4months ago are now loose....

But I feel like I've done enough overindulging, back to 4:3 this week to get rid of the bloat and muffin top .... Back on the bike next weekend and I can't wait

Back after a long weekend away full of all sorts of indulgences.

Good to see we've been joined by a load of new maintainers!

You watch, this'll be the main thread one of these days!

Doing a

Where has Laska got to?

I've re-found my mojo and am back at 9.5, even after a big weekend. I got my first MFP (sorry if tmi) for nearly 3 months on Friday, which probably affected my mood and my weight :)

In the meantime, I'm trying to decide whether I should do a 500 fast today, or grab some lunch. I'm actually quite hungry....

Welcome all new maintainers :)

Oh, and to add my tuppence worth: I'm 5'7", 9st 6lbs (ish) and a skinny-ish size 10 bottom and 12-14 top. Been a 32E my whole life and have no desire to lose the boobs, so have to accept that some of the weight is going to sit up there! But not quite lost the muffin top yet....still some way to go.... @ ATB

Fillybuster - wow, 32 E! I'm 34 and a paltry B cup, no boobs or bum at all

Laska will reappear : she's probably busy with work.

Fasting today even though where I was working they put a plate of biscuits next to my laptop!

Well done Filly and LOL at the boobs : I'm like Anglaise - BUT as DH reassures me - more than a handful is a waste!

Evening all!

I survived my first day back at work following 10.5 months of maternity leave. I've got into the swing of doing 16:8/mini-fast over the last few days, and have typically ended up having around 1200-1400kcal. I had planned to have lunch today, but was so busy at work, by the time I ended up having my break, I wasn't hungry. Therefore, I've decided to do a 5:2.

It's amazing how my attitude towards food has completely changed. I used to not be able to walk past the cupboard or fridge without a mindless nibble, and used to eat way more at meal times than was comfortable. I hardly tasted anything. I made a lasagne last night, the same recipe that I always use, and it tasted delicious. I ate until I was satisfied, not stuffed.

The eldest two DDs will be home from dancing shortly, so we'll be having jacket potatoes for tea. I'm going to have mine with some cottage cheese and pineapple. Have had milk in tea throughout the day, and may have an apple later to bring me just under 500kcal.

Anglaise and Talkinpeace, I have a small bust too. But make up for it in the bum department!

Am here thanks for asking .. .
Have been madly doing the garden and sorting things out / getting ready to go on holiday, and yes beating myself up a lot bit because of non fasting and having put 6lbs on, when I was supposed to be losing another half stone for this holiday and then the related stuck up me own ar$e and not being in a very good mental place because of that because I'm such a bloody stupid perfectionist and can never give myself a break , even though I'm quite ready to give others good advice and reassurance

But have given myself the pointy boot and am now I'm 24hrs into a 36hr fast right now, I probably cant fix it in time, (going Thursday ) but well at least I can make a start on it .
.
Does anyone else find that they can scupper themselves just before something they have looked forward to? . I am so cross with myself, but then I'm also I do realise being an utter drama queen , because heck, I'm so much slimmer than I have been for years .. and yes I just need to get back into the zone, its as if just because I'm going on holiday , i've just given up .

DO just ignore me , I'm just venting again .. . You were all so nice to me when I posted last , and yes I do realise i'm just having a tantrum, have only lost my way temporarily , have the tools to get back and should just bloody stop whinging. .

The sainted Dr Mosley talked about doing a programme on Mindfulness (i've just bought a book on this to read on my holiday , to try and do something about my tendency to being so self-critical). Does anyone know if the programme has aired, I've not been able to find anything more about it rather than his tweet a few weeks ago .

Laska have not seen it but I do mindfulness stuff as part of my yoga classes : fantastic pranayama session today : it works.

Laska can let us know the name of the book you bought in Mindfulness?