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

[TalkinPeace]

This thread is for those of us who have been practicing IF (Intermittent Fasting) for quite a while ( it being nearly 2 years since the Michael Mosely TV programme aired ) 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 mix fasts and 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?

More and more 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 four maintenance threads and all the main 5:2 threads for posters practising IF to lose weight here Fasting / 5:2 on the diet forum. We're currently on thread no. 46, 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 even more to the fore, as part of our general health and to help weight loss. BigChocFrenzys thread is here

So it's my year anniversary of maintenance this week. What's changed since I posted my six month anniversary in January is that I finally got over my irrational fear of weights a few weeks ago and now incorporate this with my cardio - I think I lost too much muscle on 5:2 and 4:3 last year because of only doing cardio as my exercise so don't look too wonderful naked with too skinny arms and ribcage and some flabby bits elsewhere (but much better pre-5:2). I can see the changes already by doing the weights and now very keen to reduce stomach and thigh flab and I know I need to reduce my sugar and refined carbs intake to facilitate this. Starting the Lustig book about sugar to help with motivation.

Bollinger chilling in my fridge as I type

Pictures - we need picture proof

Well done on conquering the fear, SED

Everyone should build a decent amount of muscle to improve health now and in the future.
You chaps are especially lucky at the huge difference it can make to your body.

Currently B&W is our 5:2 hunk so you've a real challenge to match his progress
You may find your body fat reduces further, even as your muscle increases. So, your weight might increase, but your body composition will be better.

Lifting is necessary during any weight loss WOE, precisely to avoid muscle loss.

Bigchoc. You have been such a massive inspiration to me regarding body shape, muscle and working out.

Next week it will be a year since I "met" you all on the main thread (remember I was the one who couldn't manage on 500 cals on FDs ).

All the support and friendship here has really turned it around for me. Not just in the weightloss/health sense but it's helped me elsewhere as well (inc on the DH front - he is much much better these day, who knows by next year he may even be well trained )

(Blubs sentimentally )

And no I've not been near the wine.
Thanks y'all

MrsF Lovely to hear how happy and chilled you are

And you've even semi-trained a knob-head

You worked very hard at eating habits and exercise to earn your success: a slim strong body, a healthy lifestyle

I think these 5:2 threads have changed lives.

Bigchoc. Yes I am peacefully chilling out reading the times on iPad and MNing. Peace will cease in circa 6 hours so best get off to sleep.

It has changed things for me. I didn't think I could lose all that weight. But I did and it's staying off and actually it wasn't hard.

Another thing about fitness/workouts for me. I has terrible SI joint issues after the birth of DD 5 years ago. NHS wouldn't even offer physio as they said nothing could be done and offer opiate based painkillers.
I pulled myself out of that hole by spending many thousands in private physio.

Given how bad it was I never thought I would jump around like a loon doing Jillian Michaels. But I do and I can.

The information on these threads (mostly from you Bigchoc) re exercise has been a revelation.

Bar some crepey slightly saggy stomach skin my body has returned to what it was (wrinkles and extra grey not withstanding). Now I didn't think THAT was possible!

It's great and great to know lots of other are helping themselves to be fitter and healthier.

(Group hugs)

B&W is going to get some serious competition from me after a few more months pumping iron and then pics will be taken

The Bolly and all manner of calorific edible delights went down a treat last night but feeling very stuffed so just having a coffee this morning and skipping breakfast.

Oh here you all are!!

First fast day here for absolutely ages. Forgot how much easier it is not to eat. Had a lovely steak, tatties and salad for dinner. Am nicely stuffed.

Discovered my neighbours on one side can see into my kitchen. If only I hadn't discovered this whilst cooking in my pants But then I thought, well at least I look like this now and it wasn't 18months ago.

laska I'm not a mega exerciser either. 2 goes on the cross trainer a week, 3 lots of hula hooping and walking is my extent.

Hugs back at ya, MrsF!

This WOL fixes more than just weight issues!

B&W is going to get some serious competition from me after a few more months pumping iron and then pics will be taken

Brilliant, SED! That'll do us both good!

I'd be happy to post pics now, but, over the 6-pack I'm sure I've got, I have still got the folds of skin leftover from the 'middle-aged spread' I used to think was normal. I think it's shifting, but it's going very slowly.

I might post a pic from my pecs up!

Just done my one-handed kb exercises - normal service should resume next Wednesday, with any luck. But now my right hand will be 2 months behind my left! And I've no idea if I'll still be able to do my pull-ups - 5 at the last count.

Sorry, SED, meant to congratulate you on your anniversary!

Glad you enjoyed the champagne! (I'm a homemade stout man, myself!)

I'd have a glass myself, now, it's so warm this evening, except I'm nearly 6 hours into my weekly 24hr fast!

Never mind, I can have it tomorrow on Saturday!

Well how strange is the body sometimes ... I had a great fast day on Tuesday and was planning another on weds. All went well and I broke my fast with a sushi meal out with a friend after work - around 800 cals and no wine. "Good girl" i thought. Then as I walked home I met an old friend and ended up in her garden with a bottle of red and a large freshly made foccacia. Hic. As a result the next morning was a carb fest of 4 slices of toast and marmite. I then had a pub burger and chips for lunch. My evening meal was a chocolate biscuit snack bar as I was at en event and had not got round to eating.

So today I though "fast day, get back in the groove" and I got on the scales to assess the damage. I've apparently lost the 3lb and am now back to my original 9.4 target. .

On reflection what I ate and drank over this week was probably under my tdee as none of the unhealthy stuff I ate triggered a massive "falling off the wagon" reaction. We didn't finish the foccacia (we did finish the ) and I shared the chips from the burger with the friend I was with (a convert to 5:2). The one chocolate snack bar was not followed by anything else from the tray of unhealthy snacks. When I called into the shop to get a bottle of wine on my way home they didn't have the one I had set my heart on so I DIDN'T GET ANY!

I'm going to a BBQ tomorrow so really looking forward to being able to wear my cool and floaty dress and not worry that it's not flattering enough ( in the past I've always thought I look like a strangely old pregnant woman in it because of how it drapes but it is SOooo comfortable in the heat !) I will raise a glass to St Michael of Mosely

Yay SED for your maintainiversary and so pleased you've overcome your weights fear. You'll be buff in no time I'm sure!

MRsF There's something in my eye now I think ----

cats Awesome. I had similar moments last week with both food/booze and looking nice in unflattering clothes. It's lovely just not having to worry about any of that stuff. Liberating really. Same goes for wondering around in your pants eat

I can't believe I fell off the old thread - that's what going back to the UK does (have returned 7lbs ish heavier )

Need to catch up fully but you're all getting far too mushy and sentimental

I've signed up for a Sprint Tri in October - waaaaaaaaaaaaaaa

Looking forward to seeing the 'after' photos South
Mrs F I had something in my eye too, I didn't realise all you'd been through!
ATB How exciting! What distances are the Sprint Tri? I'd love to do one but I'd struggle with the swimming as I don't like doing the crawl and having my face in the water. A lot of practice needed!
I'm doing another marathon in duo with a friend next Sunday morning. I hope the weather is a bit cooler or we'll melt.

To you all.

Eatriskier. You cook in pants
Funny.

Summer holiday in full swing here. Got turfed out of the David Lloyd pool earlier because of an issue with chlorine levels. Argh. We had been in less than 20 seconds! Cue wailing DC.

Then the heavens opened so no adventure playground. Double argh.

Flash flooding of our local town centre prevented a trip to M&S for treats.

I've given up and am using the electronic baby sitter. Not that it's working as DC are trashing expensive furniture.

DH en route from France. He better be here by the promised 18:30 or I may commit wilful abandonment.

(Goes off to stroke guinea pigs - must stay calm)

Um, MrsF If you have guests from USA or South America, don't let them stroke those Piggies

Eat I'm a naturist in sufficiently warm weather, but I've learned to cover up my bits when cooking.
But maybe you don't have as many hissy-fitting / exploding saucepans during your culinary efforts as I do.

Bigchoc . I've friends who have eaten guinea pig during a South American adventure. They inadvertently mentioned this in front of DD (5yo). She is now very concerned whenever they come to visit. they are coming next weekend and DD wants me to get a babysitter for the piggies.

I grew up in farm country in Scandinavia where you were patting a sheep or a cow one day and sticking it in the freezer the next (well taking it to the abattoir at least). Ours had names and when they went in the freezer their meat would be tagged with their names. Some were tastier than others. . They were often named after politicians too.

You would be amazed at how farmers related to their livestock. Not just in terms of them being food/money but how personal it was and how local pig farmers would have 400 pigs but each one was named and they knew them all.

And particularly the dairy farmers. They not only named each one in the dairy heard but knew all their dislikes and preferences (one likes being stroked on top of its head, another prefers the clover field to the north etc etc).

But all that said, they would happily eat one/put one down at any time.

Things you'd never imagine or even really understand unless you'd seen it up close.

And no I'm not eyeing up the DCs piggies.

Hahahaha I don't normally cook in pants but I sunbathed for the first time in about 10 years, and have sufficiently been reminded why I haven't done it for that long. Where my tanning ability this year has been great, my previously unexposed parts are not happy. Though I do know now to be careful walking around naked first thing, which I am prone to...

Well I went ahead and posted a pic of my torso - something for you to aim for, SED, although I'm sure you can do better than that.

It's a funny thing, but I can feel my posture is different when I'm walking around. I'm conscious of my new image - and it feels good, as if I'm walking tall…

Playing table tennis today - it seemed as if I was getting more hard smashes in, and there were certainly more comments about the ferocity I was displaying. I had a long practice session with one of the better players, and there were long periods when I was winning all the points.

Straws in the wind, possibly, but it's all good, ATM! [smug emoticon]

Although it may have all been down to the fact that I was well into a 24hour LOF this afternoon!

Well, I intended it to be 24 hours, but I went to a T20 cricket match after the TT and didn't arrive home until about 9pm - and didn't feel like eating!

ATM, it's over 30 hours since I ate - I drank warm water this morning and only graduated to black coffee at the cricket this evening. I probably won't have breakfast for about another 8 hours - and then I'll just have my ground flaxseeds and fruit juice.

I feel so energised - may have trouble sleeping, we'll see!

Oh, just remembered - I did 5 sets of 20 press ups instead of my usual 4. Just felt like I should!

Impressive B&W! Proper muscles you've got there . I must admit I was distracted by the Oscar cuteness underneath - gorgeous wee boy :)

SED I believe the challenge is on

B&W You are a star ! You look wonderful, lots of lean muscle and no extra fat. Great athletic bod, which you have earned with all your hard work.

I'm sure your family and friends must be SO impressed.
You are definitely our official 5:2 hunk.

sed that's the high standard you have to aim for !

Aw, thanks, guys!

Just wait until I can start adding pull ups to my routine! I'll post another pic when I've been doing 80 of those every other day!

BB, I may have the press ups - but you have a selection of belts to admire! There's far more chance of you nailing the press ups than there is of me getting an orange belt!

Well, I broke my fast this morning after 39 hours - still not hungry, but I thought I'd better have something. The flax and sunflower seeds don't seem to wake the hunger monster, fortunately.

However, our three older GC + one of their friends are arriving for a week tomorrow, and my wife has stocked up the goodie basket in anticipation. I'm not particularly tempted, since most of it isn't vegan - except I've just noticed the Oreo biscuits are! The packet is still unopened, so they're safe FTM.

Pizza in the chiminea this afternoon - can't wait!