IF / ADF / 4:3 / 5:2 / 6:1 / 16:8 ~ Maintaining at a healthy weight ~ Chapter 4

[TalkinPeace]

This thread is for those of us 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?
How do we ensure that we keep ourselves looking great rather than just thin?

Many of us have been maintaining at our original goal weight for many months, and others are joining all the time.
Obviously, the more the merrier!
It is also worth considering whether a second, leaner target might be achievable.

You'll find the first three maintenance threads and all the main 5:2 threads for posters practicing IF to lose weight here Fasting / 5:2 on the diet forum. We're currently on thread no. 35, but there is a new main thread every 2-3 weeks.

There are three 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!

Since I started the last Maintainers thread the importance of exercise has come to the fore, as part of our general health and to help weight loss. BigChocFrenzys thread is here

Sympathies America on your sleep deprivation. I know from experience how hard it is to eat sensibly when you're really tired. Do you find pints of coffee help or do you not bother with caffeine? I also know what you mean about the resentment. I'm mostly enjoying eating better, feeling more relaxed around food, loving exercise and so on and generally it doesn't feel like one big effort. But paradoxically there's a part of me that resents knowing that, because I can put on weight so easily, I'll always have to be vigilant about food and exercise if I want to maintain, when I've got more important things in life to think about. Not a big problem in the grand scheme of things but still annoying.

Laska He's scrummy

Americas have you tried having a glass of hot milk before bed? It needs to be full fat 4% milk but it knocks me out like a light if I know my brain is going to be in spin mode

southeast
interestingly the longer I've kept my weight down for, the easier it is to maintain, I suspect because over the years my body is actually destroying the fat cells that have not been used (optimistic thought)

DH is away all week so I eat much smaller suppers often of oddments from the fridge and of course I never drink on my own.
Am working three days as well which keeps me away from temptation in the cupboards.

Southbank and ATB Just dont let it go too far .. I have to be vigilant ( and ive battled most of my life about my weight .. this WOE was the first thing that really worked easily for me )and I now know that I just cannot afford not to be so at all ..

Have been kicking myself for taking my foot off the pedal and now being 9 or so lbs up (like I said am too scared to get back on scales until end of week) . but the time for procrastination is now DEFINATELY OVER

( I wont let you hear that again.. I wont .. )

Laska Marcus is so cute! Thanks for posting the photos.
ATB Keep us posted on how the running goes, I'm not an expert by any means, but have learnt a lot since joining a club. The only problem I find is that with serious running training is that I am hungrier and I don't find running necessarily good for weight loss. But I know that my body fat is around 14% now as opposed to 20% when I was thinner and weighed less than now, but I was but less fit.
TIP it makes a big difference when you don't have to cook a meal in the evening for someone else and you can eat 'lite'!

Cuteness Laska!

On the fasting side: YOU CAN DO THIS! Close that kitchen each night. You don't need that sweet yogurty treat after a meal and you know it. x

thanks for messages of support all TiP I am totally able to fall asleep immediately, it's bloody DD who is the problem - and actually she's fine getting to sleep, it's the several times a night wakings and then generally being up 5am or earlier which is the killer. BUT we have a plan and a sleep consultant and it all kicks off on Friday so I'm likely to be AWOL next week as it will get a lot worse before it gets better - we've agreed as it's payday on Friday it will be takeaway central next week rebooking our cleanr who hasn't come for months, anything to make it easier on ourselves. And of course takeaways here can be super healthy so it shouldn't be too bad - I know it'll be a bit much to calorie count (though I have a stockpile of HM soups in the freezer so can actually manage a day or two) but will at least attempt to stick to 18:6

Easy peasy FD yesterday in the end, very surprising! so looking good for Friday as well. I already have at least 4 cups of coffee every day - one normally during the DC bedtime to get me through the final hour or so (makes no difference to being able to fall asleep!)

Laska Marcus is adorable, how exciting for you to have him come to stay and that's just lovely news too - sounds like his mum is very keen on you keeping up the relationship with him? Hope that yoghurt tastes good TODAY

Thanks Anglaise I just feel like I'd like to have some exercise in my back pocket I do quickly and easily - and I miss my toned body that I carved out last year. I still have just under 3 months until the ride to go but Shred is now impossible to do with the children around and I just don't have the energy for evening exercise. Will see how DH is feeling this am and if he's better I'll try to go out again before the school run

ATB That's why I love running, you can just put on your shoes at any convenient time, go out the door and just do it. Easy, cheap and surprisingly good for toning the body too, even the arms!

Havent had the yoghurt yet.. I may save it for Marcus ,as its got a long date .

Have 16.8 today , didnt eat until after 2pm and then only bowl of h/m veg and chicken stock soup , and I have just had ( possible bleugh alert) a bowl of spinach, chickpea mushroom and beetroot curry ! .. (no really.. I sliced up some left over cooked beetroot into a curry that I had made and froze last week )

No rice.. but a dollop of 0% yoghurt and extra chilli of course (as its me) -It was bloody lovely! ( but may be a bit Fplan IYKWIM !)

I reckon thats probably no more than 500 cals all told .. and am stuffed..

Tomorrow I was going to fast again but now ive had two fast days back to back it will probably be 16.8 again as I seem to be able to do without breakfast on FDs now (something I struggled with previously).. .. but think ill stick to salmon and salad in the evening or something like that ..

Thursday I have a date with a piece of lemon drizzle.. and a very slim friend So I definately dont want to be Fplan then , do I?.....

Mmm Cats nettle and ramson soup...still feels a bit early.... though ill go look down the end of the field at the weekend .. (its ok ill keep the baby away from th e nettles if there are any ) I wonder if he will like the horses next door? ..

Anglaise I have got my running shoes out and noticed that my hi vis pink running jacket still fits.. now I just have to get out of the door!

I stopped because of my back spasms .. but maybe i can do a C25k routine gain (have never made it beyond wk 4 though ..)

Betsy yes you are right . its not real yoghurt but DESSERT...and should be treated as such .. Passion fruit yog,) Just look at a all those ingredients and sugar (its yummy though.... dont even try it )

Hello... anyone around? NFD but again i missed out breakfast , and have eaten pretty low cal egs fo rlate lunch and fish and salad for dinner , and so definately low carb also ..except a bout 6 squares of Montezumas Sea Dog ( the best choc inthe world ..IMHO )

The battery has gone on the scales!! but after 2 Fds and one pretty L/C im definately feeling thinner .. ill have to see what the verdict of my slim friend tomorrow ....

damn .. silly typing .. eggs for late lunch that was ..

LOL
we're going to get pickled fish at Ikea in honour of Mrs F : that and they do free coffee refills :-)

Yum.. I love pickled herring on rye bread eat loads when when i visit DHs Danish in laws (they do them in lidl also , but mainly the cream sauceones which are not so good)...

Am bringing compass so hope to get out of Ikea at some point..

Well done on your successful FD Laska

NFD here, will def fast Friday, might attempt tomorrow too once DH and I work out plans, or a LC day - I'm doing a vegan week which has been more challenging than anticipated as I go to nibble on the DC leftovers which almost always contains cheese and/or egg! So it's a good way to prevent me picking. I'm missing feta though so attempted to make vegan feta - if you don't try to think of it as "vegan cheese" it's actually really nice! Creamy and tangy and fairly crumbly, made purely out of almonds, lemons, garlic, water and olive oil. Genius

We're also on no alcohol til sleep training is over as I worry one glass of wine and I'll want to neck the whole bottle the state of my knackeredness and low tolerance levels at the moment!

Laska I'm impressed, keep going think of that summer holiday!
ATB wish I could go no alcohol as easily as you, I really should do when I get back as only 4 weeks to half marathon. It will help me lose weight too.
Scales have gone right back up today, over 59kgs, a week without fasting and it soon comes back on! But I don't care, I'm going to enjoy my weekend in the UK, might even have a curry . I know a lot of my weight is muscle which I didn't have before when I was around 56kgs. I won't have any scales to jump on either! Last 15km run before Monday this afternoon. I've promised on/off OH I won't take my trainers with me for the weekend.

I'm only doing it because I have no choice - it's miserable dealing with sleep deprivation through a red wine fog

Double as it's our monthly "Read Between the Wine" meet up tonight - we discuss books, swap recommendations and drink wine. Best book club ever!

well Laska and I cheated and snuck over to the other counter and found the Gavalax and the coffee refills - nom nom
and I taught her how to get to the useful bits of Ikea (restaurant, food hall) without going round the shop

Anglaise I try not to drink 4 days a week - just because it gives my liver a break.

...and TiP, I got back in, found my scarf and got out again in one piece and in time for my meeting!

Good to see you..and thanks frothe tips tothe food bit,, will def do that next time.. Ikea is still a very scary place though

Does DH like his big silver shiny thing ? Ha! now youll have to decide whether to remain an International Woman of Mystery or explain.

Right baby coming tomorrow , I have fish fingers jelly and rich tea biscuits , so we'll be ok .. now I have to go tidy up and move things..

btw people in case you were wondering... the mystery silver object Tip bought her DH from Ikea is not a sex aid.. (well I hope not anyway..
(Do Ikea sell sex aids?.. its a such a big store in southampton that they could and not many people would notice .. )

thanks ATB and Anglaise I didnt have breakfast again today ( this is getting easier and easier and was something i couldnt do before)

I forgot to buy a battery for the scales again .. but I am definately back in the groove and seeing Tip today has really rammed it home what you can do if you dont waver.. ..

Tip seeing you now its very hard to belive you were ever a size 16 .. Have you got any of your wedding photos you can show us?

(its also strange now for me to think I was nearly 14 stone in my wedding dress in 2006..)

But its not a fast day today ,.. and to celebrate im just having a cheeky weekday glass of before I get into a tussle with the travel cot and the car seat (which is naughty i know, but its not a school day tomorrow as i have the day off).

(but Anglaise i would find it really hard to cut out wine if i lived in France) .

But after the salmon and salad lunch time I thoughtthat might be it , but , this eveing (as i got them out of the freezer before I left this morning ) im having one of my old FD favourites which is s/f prawns along with steamed broccoli with hot sauce ..YUM! I used to have it a lot in the when i was doing 5:2 to lose weight and it is definately going back on the menu!

Still havent eaten the passion fruit yogurt........

whereas I've had DS's amazing spag bol for supper with wine as DH is home.
And the shiny tube is now a Dalek prop (perfectly normal methinks)

wow Laska that is serious self control!

FD here, didn't do one yesterday in the end but knew I had today to play with anyway, and my friend just made too many lovely goodies for Read Between the Wine.

I am however doing a full vegan week, just to see if I can. And I've realised how much cheese my DC eat - the hardest part has been not picking on their food but that's been good for generally not picking so think I'll keep it going another week, maybe make it a vegan month but not put much pressure on it

Hi all, been a bit quiet just keeping my head down and ploughing on with trying to make fasting a habit again.

I've now completed 5 weeks of fasting, 2 fast days a week and have only lost 2 pounds, had lost 3 in the first couple, then gained back 1, lost it again and then maintained and maintained...aagghh!

so, kids off to their dads today, I'm packing all weekend as I'm moving bloody house again next weekend, so am attempting to throw in an extra fast today....a saturday...unheard of and no idea if i'll manage it (no wine??>????) , but something has to change, and I've split up with the bf again, so maybe heart ache and a few mid week evenings of wine haven't helped my cause.

I will get this back on track,. at least I am sticking to fasting, that's something i suppose!

may need to stock up on soups for non fast days too, too much snacking going on, no proper meals and just grazing on bits and pieces.

atb good luck with teh sleep training, my DD (now 8) has alwasy been a very light sleeper, she goes to bed brilliantly, and fairly early, but has alwasy woken a lot during the night...we had night terrors repeatedly for years and leg pains too, and she is a really early waker, she had got to 6.30 -7am wakings last year, but then recently regressed and was back to 4.30/5/5.30 mornings, so i finally bought one of those sleep trainer clocks, orange when supposed to be asleep and green when allowed to get up...I really thought it wouldn't work, but it has massively improved things, and I really wish i'd bought one years earlier. anyway I totally feel your pain/sleep deprivation is grim!

following all your food inspiration it's going to be cauliflower in spicy tomato or curry sauce and maybe an egg for dinner later, and I'm going to now turn off saturday kitchen and get to packing!

have a lovely weekend all, Laska enjoy all those lovely baby marcus cuddles!