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

I've tried adding vanilla, but I don't taste it. Maybe instead of the cinammon, rather than in addition to it.

hello folks

been a crap few weeks eating wise, no thanks to TOTM and I got braces today - I feel like Ive gone back 20 years to the ugly bullied preteen I once was

Belated happy birthday EatRiskier :)

MrsFlorrick, I may need to move into your place just to eat all your dcs leftovers....

TiP, enjoy California!

BetsyBell, I'm impressed...well done!

I'm not finding it so easy to shift the holiday lbs, but they were creeping up before I went away so I know it's going to take some time. Doesn't help that I have various meals booked in the diary that are fairly unavoidable (and large), including lunch at Tamarind and dinner at Ottolenghi yesterday....you can imagine how bad the scales look this morning after those 2 in one day!!

Oh yes TiP welcome to CA!

ATB You are a capable, self-confident woman now.
How long do you have to wear braces ?

Well, things have gone a bit wrong here and we have a big family medical crisis with my mum. It's not unexpected but nonetheless very serious. I've spent a good couple of days wanting to curl up in a ball and not come out but that's not really possible. Instead, the amazing things I've learnt about healthy eating and healthy living have been a great support - I know that I can keep it together if we eat nutritiously. I know that I can create happy endorphins by getting out for a run.

Got a friend to make me come out for a run this evening and it was blissful. We talked about everything which was cathartic and helpful and we watched a beautiful sunset across delightful countryside. Endorphins came out to play and I felt a big chunk of happy. It's a good trick to play on oneself. Tomorrow is going to be a difficult day. I'm taking my gym stuff for when visiting hours are over as my gym is nearby.

My friend gave me chocolates. She's a good friend :)

Back at my usual weight now in just under a week having done two fasts and cutting out eating crap chocolate in the evenings. Now I need to focus on keep doing weights with cardio and reducing sugar and refined carbs to help my lurking six pack emerge at some point soon!

BigChoc I don't get on with chocolate that dark but I've never tried the Lindt 90% type so will try it soon.

Hope your mum is OK Betsy.

I hope things work out ok for your Mum, Betsy

Good to hear that you are using your knowledge of nutrition and exercise to remain strong and manage the stress.

(((Betsy))) I hope everything is OK today for your mum.
Running is a great endorphin releaser and running buddies are great - it is amazing how much you talk about when you run and it is very therapeutic. I love running with my friends, we often put the world to right.
I've had a rest from running for 9 days and went out for my first 10km run this morning and it was such a buzz.

Hope everythin is ok Betsy - your friend sound brilliant and good for you knowing what will def make you feel better.

I'm learning to like running (am still far from loving it) as I'm trying to build up to 5K then build speed in prep for a sprint tri in October. Feeling so down at the moment so I made an effort to make DH get up this am so I could go for a run and felt so much better when I got home destroyed upon sight of DH say on iPad with neither child ready for school and kitchen looking a fucking state

ATB
I had braces at 19 - during my first year at Uni - you just have to get through it.

Betsey
You'll be fine because you are STRONG

Hey, thanks everyone. It is not good news and recovery is going to be a long, uphill process.

My gym is at the hospital which means I've been able to have some respite by taking ridiculous classes when visiting hours are over. Did Body Pump today and I'm definitely feeling it now - sore thighs and butt! It wasn't as endorphin filled as my lovely buddy run but it certainly took my mind of things for an hour.

No fasting since this all kicked off, but really trying to keep intake as healthy as possible - and that assumes that chocolate is included in the healthy category - strictly good quality stuff of course.

betsy massive ((((hugs))))

atb braces now are much cooler than 10 years ago.

Thanks for all the birthday wishes all

(((((BetsyBell)))) Thinking of you my love, and sending you loads of love and positive energy your way. I had some tough times with my mother this year and the support from this thread, and the confidence and self-love I got from 5:2 (and the control I got from sticking to it, when everything else was spiralling out of control ) really helped. Please feel free to unload on here if it helps.

ATB I'm so impressed by your decision...I've always regretted my parents not getting my teeth sorted when I was 13/14 (weirdly, they did my younger sisters but not mine) but it's not bad enough to actually do anything about it now...several friends are doing theirs now and i think it's a fab thing so do for yourself.

SEDweller, well done! Stick at it....! When are we meeting for lunch?

I've had 2 great fasts this week but sadly I've had even more great eating. It's going to take some time for me to lose the additional weight, but i know I'm on track....I keep getting back towards 9.6ish and then creeping back up because of a family event or work function but I will get there....at least the numbers have stopped consistently going up!!

Where is Laska? And how long are you in CA for TIP?

Evening all.

(((Betsy))). Stay strong!

I'm feeling strangely weepy this evening. Cried at a TV program just now. I never do this ever.
And earlier I felt teary looking at some photos of the DC. After which I felt teary because I felt I hadn't taken enough photos of the DC this summer

Wonder what's wrong with me? Must be coming down with something.

DS has become terrified of the alarm motion sensors. It's a flipping nightmare. We have two sensors in every room in the house
I've spent part of the day applying masking tape to the part of the sensor which shows the light on movement (it's the light which scares him).
I also tried to explain to him how they work by doing musical statues and crazy dancing to set them off but he was having none of it.
He has clealry reached that stage where the imagination becomes very active. Whatever next.

Must get back to serious fasting next week!! A final blast of ADF before we go to Mauritius the week after.

Thanks everyone. It's health rather than comestic otherwise I wouldn't bother, but I've ground my front teeth down to half their original size over the years - a night guard hasn't helped because it turns out my front teeth meet so they're constantly grinding just by me talking and eating. And all the orthodontic work done when I was preteen was for nothing as I was never given a retainer so the gaps at the back have opened up and I'm at risk of the jawbone eventually being exposed.

So stupid and it's clear actually how vain I am but I feel so down about it, I think I look ridiculous, although thankfully they're ceramic so I don't look like a total metal mouth. It's just feels so weird and my cheeks are starting to get sore from rubbing against them.

I'm also bloody hungry so no bothering with fasts at the moment as I think jut having smoothies and soups is bringing my fairly below my TDEE at the moment, hopefully the tenderness will subside in a few days an I can start slowly learning what real food I can have at the moment.

Good news is to keep my calorie intake higher than the 200-300 the liquid good is doing, I'm mainlining ice cream!!

Oh poor you, ATB
How long do you have to tolerate braces and is the dentist going to do anything else ?
At least the ice cream should help your morale.

Btw, I'm one of those who find running too boring, but there are zillions of other calorie-burning healthy activities, for home / park / gym. You don't need equipment.
I do HIIT spin, XFit circuit training, boxing fitness, weightlifting.

If you - or anyone else - wants some more ideas, pop over to 52ExerciseThread2

or I can suggest a personalised plan if I know preferences and lifestyle.

I'm doing the running at the moment because I've signed up to a triathlon, so I do have to do it. I'm not hating it anymore and straying to enjoy it, it's also easy to do first thing in the morning so building up to 5K then working on speed, and need to get on with my ocean swimming, eeek! I miss my bike though, haven't been on a long decent ride in forever.

Braces apparently for 2 years

Hi all just popping in so you dont forget me.. im still well over my target , but one day ill get back here (promise)

Mrs Florrick i decided that being on t e 'maintainers' wasnt for me now im nearly a stone heavier than i was at my lowest .. So I started an new 'backsliders' thread for people like me who had.. er... backslid (but didnt want to rejoin the main thread ) . There are quite a few it seems including some very old friends from way back .. .. B&Walso pops in occaisonally to kick ar$E!

(((Betsy ))) . I hope things work out for your mum, you look afteryourself..glad to see that the eating and running are helping you.

ATB I cant imagine the lovely you (as i know you are) as being the geeky girl bullied as a teen .. Braces are cooler now than when i was a kid..

TiP hi.. hope you are enjoying the west coast ..

Evening all.
(((Betsy))). How are things? For you.

Laska. You'll be pleased to hear I've not backslid (not a word, I know). I'm still maintaining bang on 148lbs which is 21 BMI for me.

I've had lower days just now full 500 cal FDs. Although I did one on Yesterday. Planning to go again tomorrow.

I can see how you can take eye of the ball.

I am about 7 weeks into my experiment with not logging into MFP. And I've not gained. So far so good. Particularly given its DC holiday which means about a hundred meals a day for the two gannets (fussy gannets) and assorted treats of ice cream etc continually requested. Always dangerous but I've done ok.

I will hold my hands up and confess that other than doing my 30 squat challenge and. 30 day abs challenge and running around after DC (and cleaning), I've not been working out.
So I've fallen off that wagon somewhat (hides from Bigchoc).

Once DD is back at school and DS at preschool, I can get a proper routine going again.

All in all I'm amazed that I am maintaining since Feb this year and boy has it been a tough year. So despite the lower levels of workouts for the last 6 weeks I am giving myself a pat on the back for maintaining (and getting to goal weight) this year.

And all of you maintain in should do the same.

Laska. You will get back into it. low cal for you you've done it once before and you can again. It's a small hiccup.

well done MrsF on maintaining without relying on MFP

Nice to see you Laska, not the same here without you. I shall be making myself a roasted spaghetti squash Laksa soup tonight in your honour

I'm not really fasting at the moment as even though I'm not calorie counting I think I'm probably coming in under my TDEE every day but am trying to get back into a 16hour fast every day regardless

Thanks for your thoughts everyone, it really means a lot

It's been a roller coaster of a week but things are settling down now. Recovery is going to be a long, slow process and I am glad we live locally to my DM as she's going to need lots of support once she's out of the hospital.

I haven't fasted. My sugar levels have increased to a daily something sweet and I feel I'm a couple of lbs over my happy weight. I will try for a fast today I think as my body wants one.

I have been exercising a bit though; nearly killed myself at body pump the other day and could barely walk for 2 days! Still a bit stiff actually. Plus another run and a TKD session.

Off on holiday again (that was a tough decision re. DM, but figured we could use the quick break now to give us strength for the long haul ahead), another active one - mainly fell walking but I'll try and get a bit of hill running in too.

ATB a friend of mine had adult braces for a couple of years - I think the change of diet it created was a bit miserable and I'm sorry you're having to go through it. It was worth it In the long run of course.

mrsF well blooming done for maintaining so well despite your very difficult year. It definitely shows how you've made changes for life that fit in with your life, whatever happens.

You need the break to unwind, Betsy Sounds like you'll have a lot of extra care work for your DM, as well as returning to work.
Have a lovely hols

and treat yourself to exotic savoury dishes, so you are less tempted by sweet junk.

So I did well on my fast day yesterday, until some lovely friends turned up in the evening with dinner and a surprise birthday cake! (Birthday is next week but I'll be away)

I really have the most excellent friends.

DHs birthday today so really no point in quitting sugar until after holiday.

No sweet junk bigchoc, just good quality, home made loveliness...

September will be sugar-free - SFS - an abbreviation always helps motivate I find