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

On the other hand, when we have camped in France at "Sites Municipal" there are a LOT of fat French.
Yes, they only eat at meal times, but the meals are HUGE and they do sod all in between.
AS smoking starts to decline the number of overweight will rise ...

I saw Tip and I both had a deleted post in Mimi's advert thread
First ever time for me. They obviously didn't want criticism of her.

Oh SouthEast, didn't you say there was actually something of interest in the book ?

The most interesting thing on that whole thread was Justine of Mumsnet justifying the invitation because
there were 40,000 visitors to the 5:2 threads least month
and Holy Wow !
Ok, not everyone goes on to do 5:2, but this shows 5:2 is becoming massive

Ooohhh look at you two and your breaking mn rules

I've had a horrendously bad week for self control of the variety. Thankfully the scales haven't moved much at least. I think I went too far given my body craved salad for dinner last night (who the hell craves salad when they're hungover? ). So this week is going to be a week of sobriety and healthiness. I feel I've undone all my good work at getting myself healthier. Probably still the hangover talking!!!

Oh, cool.
I got deeleted lots on the education threads : now I'm awaiting a Defamation action (lives dangerously)

currently in full on rant mode about the sexist listings in the Birthday Honours - Hilary Mantel gets her husbands name mentioned, as do ALL women who use their maiden name for work

and ALL women get their marital status listed
but no men do

Did my 23km trail race today, and loved it. You go more slowly than on a road race of course, there is mud, ditches to jump and obstacles in the forest, you go more slowly but to anyone contemplating running who enjoys nature I can thoroughly recommend it. I took 2H05 mins and came 66th out of 94, but as there were only 9 women in total I was very happy with that. I've never enjoyed a race more. Much less pressure on the knees and other joints too. Might even fast tomorrow I feel so good after doing it!

Anglaise
Interesting - one of my swimming chums does cross country marathons type things - she did the Clarendon Way from Winchester to Salisbury via Andover one Sunday : alll off road (well roman roads) and effectively a time trial as people kept chatting ... might be up your street

Hash running its called here

Sounds like brilliant fun anglaise

You about to get banned again tip?!

BigChoc Yes I did and will post my thoughts in the week.

That trail race sounds tremendous fun, Anglaise
Well done on finishing. Also, a very fast time for that kind of course.

Fight the good fight, Tip I hope you've been duffing up those Wonga buggers

Thanks Bigchoc - it makes a change to have my calves hurting - there is definitely more work going on in the lower legs with all the running up and down ditches!
Didn't manage a fast yesterday, maybe Thursday.
South TIP Which Mimi book are you talking about - is it the summer one? Don't follow other mumsnet threads

TIP just looked up hash running and it looks fun...thanks for that! I don't think it exists in France, but fortunately my running club are serious runners and also very sociable, we usually have a 'pot' (drinks and snacks) to celebrate something, anything...birthdays, wins etc. after every Tuesday evening training session.

anglaise Yes it's her new one - The Fast Beach Diet.

HI all i havent been following or posting for many and varied reasons but i have been fasting three time a week .. but sadly am still more than i'd like to be.. But am off to Greece in the morning for 3 weeks and ill be wearing the bikini , come what may.. (plenty of tummy bulges on Greek beaches) ..

But Ill be back and will be ready to tackle the shameful bulge (non bikini body) i seem to have grown..

Hope you are all well.

I do not want to be back to square one again! Am still (a largeish) sz 10 though .. ..but sadly not quite the bikini body I had last year .. .ah well

Self enforced ban at mo. I shouldn't substitute with chocolate should I? Mmmm chocolate.

Apologies for that...

Morning all.

Review of Mimi's new book here

Thanks Southeast

I have to admit I've let things slip a bit.

It began with the walking weekend at the beginning of the month - with an orgy of eating and drinking (plus a bit of walking! )

Then we had family down, which meant lots of goodies around. Everyone was very kind, making sure that there was lots of vegan stuff for me. And I had no more sense than let myself be seduced join in. We went out for dinner on Saturday, and because there was no pudding for me I came home and made myself a crepe suzette, as is my wont. Then I made myself another!

I didn't weigh myself, but my belt became very tight and I almost had to relinquish one notch.

Soooo, from last Sunday I've put myself firmly back in the zone, starting with a 23 hour LOF. That's what I always do on a Monday, of course, but I've also gone back to all the basics - kitchen closed after dinner, no snacking between meals, etc. The cakes have all been eaten, the biscuits have all been taken away by my family and the chocolate is staying firmly in the drawer.

Every meal I've reached without snacking in the meantime is a small victory - and it gets easier every time. It sets up a virtuous circle - every small victory makes the next one more possible. It's only been three days, and already there is a discernible difference to my waistline.

Once I'm happy with the way my belt fits again, I'll go back to having the occasional treat - which I'll have as part of a meal. It'll only take a few more days.

Oops, missed that, SED, thanks.

Forgot to mention, I'd also let my portion size creep up - 70g of rice instead of 50-60g; 100g of bread for lunch instead of my usual 70-75g.

It's as much a case of taking my eye off the ball, really.

B&W We all have to be watchful when maintaining. Our obesogenic society makes it so easy to slip imto bad old habits without noticing.

I've just reminded us all again on the main thread:

You can never return to your "normal" way of eating, because that made you overweight

TBH I'm finding maintaining not too bad.
DH is happy to fast two days a week and is in the habit of MUCH smaller meals so staying within TDEE is easier than it used to be
cannot WAIT to get back to the gym next week though

bigchoc I don't want to return to my normal way of eating, this way of eating is much more fun and adventurous. To me anyway!

bigchoc yes, you really need to change your mindset. I've maintained for 4 years at a lower weight than before in my life, and the last 18 months at an even lower weight with 5:2 then 6:1 ish maintenance. But I'm aware of everything I eat now and eat far less than in the past. I weigh in/measure waist regularly and it is then easier to lose the odd kg that has crept on.
Running definitely helps keep me motivated as any extra weight means extra minutes in a race.

Wonderful to hear how well you old-timers are maintaining longterm. So encouraging for us all.

I've been reading Brad Pilon's "Eat, Stop, Eat" FreePDF which has very interesting data about fasting, insulin, HGH, exercise.
Several graphs from scientific studies.

E.g. he refers to a study where the subjects on very low cal diets for several weeks retained all their muscle via strength training.

His refs suggest again that on FDs it is best to have zero cals the first 24 hours, then the 500/600 cal supper.

But I'm aware of everything I eat now and eat far less than in the past. I weigh in/measure waist regularly and it is then easier to lose the odd kg that has crept on.

Right on, Anglaise! And we on these threads have all the tools we need to stay on track.

For instance, I've just made some seitan and I'm very tempted to nibble a bit to see how it turned out. But I'm aware that if I do I'll only stimulate my appetite and I'd end up having a supper - which I certainly don't need!

Prior to this WOL, who knew?