5:2 Thread No. 67: You were born to be awesome, not perfect. There's no giant leap to get the shape YOU choose, just many little steps. It's ok if you step slowly, you lap everyone who didn't start

[BigChocFrenzy]

Welcome to the continuing thread for those following 5:2 or other forms of IF (Intermittent Fasting) such as 4:3, ADF, or daily 16:8

The 5:2 diet was introduced by Michael Mosely on BBC Horizon on August 2012:

Basically it is 2 very low cal days ("fasts") per week - which need not be consecutive - and eat "normally" the other 5 days.

For those who have dieted or maybe overeaten for years, eating "normally" means roughly the number of calories your body needs to maintain - NOT reduce - its weight (see TDEE calculator below).

IMPORTANT
If you have had Eating Disorders you should NOT do 5:2 or any other kind of fasting

ACRONYMS

16:8 is a different type of fasting, which can be combined with 5:2.
Daily zero-cal fast for 16 hours and eat within an 8 hour window. To lose weight, this needs a weekly calorie deficit as well

4:3 = fast on 3 non-consecutive days per week

ADF (Alternate-Day Fasting) = fast every other day

BMI (Body Mass Index) healthy range is 18.5 - 24.9 for Caucasians. Upper limit may be 22 for some of Asian origin.

FD = Fast Day: aim for 500 calories (600 for men or 25% TDEE if higher) or 1000 cals for BF
Even if you exercise strenuously, do NOT increase FD cals

MFP = My Fitness Pal, a useful App or website to track food & drink calories

NFD = Non-Fast Day, averages around TDEE

NSV / LSV = Non Scale Victory / LifeStyle (change) Victory, e.g. compliment, smaller waist, new skinny jeans

SV = Scale Victory

TDEE = Total Daily Energy Expenditure, the average number of calories you burn in a day, is calculated (see calculators below) from your current weight, height, age, activity level.
Aim to average about this for NFDs.

WOE / WOL = Way Of Eating / Way Of Life. We say this instead of "diet", to emphasise that we must make a permanent change in how we eat, to mainitain our new healthy weight longterm.

HOW TO START

. Take initial measurements: weight, waist, hips
. Use TDEE calculator below as a rough guide to how much to eat on NFDs
. Choose any 2 days for FDs, non-consecutive is easier.
. Before each FD: plan, shop & calorie count ALL food & drink for the day

Useful Resources & Calculators

Calorie Counter: mfp , mfp
Calories for NFD: TDEE Calc
FD Recipes: BBC Good Food 52 , Mosely LowCarb ,
Good2Know , Vegetarian ,
Foodie Under 200 Cals
Any Day: Meal Planner
FD Ready Meals, Takeaways, Restaurant: Mirror , Indie
Safe Alcohol: Calc Daily UnitsCalories , Calc Weekly Units

BMI: Calc
Body Frame Size: Calc
Calc Ideal Weight Range
Body Fat: Calc
Choose / Visualise Goal Weight:
3D BMI body variations ripped to normal
Bod Vis Measurements & 3D rotate

FAQs / Tips

• WATER: Start each day with a glass of water; and drink plenty during the day.
• HOT DRINKS: No limits on tea or coffee, but on FDs count any milk / sugar calories.
• CLENCH for health: Men & women should exercise pelvic floor daily
• SLEEP: Try to get enough sleep, or it may slow weight loss.
• EXERCISE: is healthy & can help weight loss - BUT only if you do NOT eat back less than you burn. Fasted training can burn more fat.

HIIT and resistance training both work well with 5:2/IF.

If you exercise, do NOT increase FD cals
Instead, calculate NFD target with your activity level set one level below what you estimate.

• FDs: If possible, choose days when you are busy, but not preparing meals for others.

Concentrate on protein & veg; avoid / reduce starchy carbs & sugar, including juice. Soups & stews are good; ready meals are fine. Most prefer either to skip breakfast & save most cals for supper, or have 2 meals.

• BFers: start with 1000-cal FDs, optionally reduce to 700 cals gradually.

You can return to 1000 if growth spurts or sleep-deprivation require more fuel.

• NFDs: No rules, but to improve health, try to cut down on added sugar & junk food, keep alcohol within safe limits. A few treats per week are fine.

Aim for TDEE, but you may under-eat by say 20% on 3 NFDs to save calories for weekend.

• Plateau / Losing & regaining same few lb: Many folk have a plateau after losing 15 lb +, while their body rebalances.

It may also be a longterm "set point" weight, so homeostasis is causing your body to resist losing more fat. Just be patient & you'll break through. However, if this persists for 4 weeks+ then typically you are overeating on NFDs, so aim to average within TDEE - mfp for a week, to reality check.

• Lots to lose - how to speed up weight loss

Optionally calculate the lower TDEE for goal weight, but eat to current weight TDEE at least 1 day per week. This helps your body adjust to needing less food as you lose weight. Also trains you how to eat to maintain goal weight.

• Do NOT fast: if you've ever had EDs, or if pregnant, under 21, over-stressed, fever, stomach bug, even a bad cold.

When ill, your body usually needs more nutrients and less stress. So don't force yourself to eat, but if hungry then eat nutritious food to TDEE & cut out junk, added sugar, fizzy drinks, alcohol.

• CHECK with your Doctor: if you have diabetes, any other endocrine condition, any serious past or present medical condition, or if taking ANY prescribed medication (fasting may affect absorption rate)

Useful MN Threads

5:2/IF Exercise Thread #3 gives advice & support on combining 5:2 with exercise.
The OP explains science behind fasting, exercise & health & has many calculators.

Recipe Thread has many FD recipes. Post your own too.

Inspirational Thread has reports from Mumsnet 5:2ers who have lost weight.

Scientific Evidence for Fasting & Health

BBC article on the original Horizon program

Telegraph comments on 5:2 and gives a brief overview by Dr Mosley, useful for newbies.

This InterviewPart1 and InterviewPart2 with leading ADF researcher Dr Varady explains why fasting helps you to lose weight AND improves some health markers.

Dr Michelle Harvie (funded by cancer charities) showed possible benefits of intermittent fasting compared to standard daily calorie reduction in her trials (consecutive FDs) with women at high risk of breast cancer: ComparingDiets , EarlierResearch52

Dr Johnson showed intermittent fasting helped Asthma

Why Intermittent Fasting Works: Mattson , BlackSwan and Hormesis

Molecular Mechanisms and Clinical Applications: J CellMetabolism
Recent research into the health benefits of fasting: e.g. by world-respected neuroscientist Dr MarkMattson showed:
. Improved glucose regulation
. Loss of abdominal fat with maintenance of muscle mass
. Reduced blood pressure and heart rate
. Improved learning and memory and motor function
. Protection of neurons in the brain against dysfunction and degeneration in animal models of Alzheimer’s disease, Parkinson’s disease, stroke and Huntington’s disease.

He compared 5:2 to ordinary daily diets on overweight women with family history of breast cancer.
Fasting group lost more belly fat, retained more muscle & had slightly better blood sugar regulation.

More of his research is in HealthyAging , Health , AvoidParkinsonsDisease

His article in J Aging Mech Disease 2015 explains the health benefits of intermittent fasting in great scientific detail.

Why intermittent fasting and stopping snacking can lower your risk of serious diseases:
Meal frequency and timing in health and disease

This interview with leading researchers into fasting in combination with standard cancer treatment: ScientificDiscussion MoselyMattsonLongo and a LongoInterview

NY Times Fasting Overview

Research by other US and European scientists in this DailyTelegraph Article about the medicinal uses of fasting, for many serious conditions & diseases.

Recent trials with Type 2 diabetics and those at risk of having it used a form of daily fasting - skipping supper.
Their conclusions: eating 1-2 meals per day is better than several small meals for losing weight and controlling insulin levels, see Type2Paper

Roundup

A BIG THANK YOU to everyone who has contributed their experience and tips over all these threads.

Any lurkers and newbies, come join us and share your experiences too. These are lovely supportive threads and everyone is welcome !

First FD complete this year, and it was fine. I think I build it up in my head to be worse than it is.

I did wake up about 2pm for the toilet and think omg I'm starving I could eat my own arm.

My wardrobe now has my clothes in, that's a weight off as I've been living out of cardboard boxes for 18 months and it's been a absolute nightmare.

I plan on confusing my body by doing another fast day on Saturday. Being so busy helped take my mind off food and Saturdays are always hectic.

Thanks for all the support, I didnt think my mind was in totally in the right place to do this BUT I need to do something sooner rather than later as I cant go back upto 12/13/14 stone like I have been in the past. I'm 5ft3. Plus I had a massive clear out last year and got rid off all my bigger size clothes so there was no going back.

I feel a lot happier for getting back on board.

Good luck to everyone on your FDs today!!

Hi - been reading a bit about this diet and hoping to start next week!

I've done slimming world before with some success but not sure I agree with all of the principles - are 2 Alpen light bars really a healthy breakfast??!!

I hit my highest weight in October last year when I topped 11st 10lbs. Did the forever 9 cleanse although only lasted 7 days as I found the shakes horrid but got down to 11 stone and then maintained for a while until Christmas - this was followed by an all inclusive holiday so I creapt back up to 11st 6. Target weight is about 10st 6 - currently sitting at 11st 3 so keen to kick start things again.

Hoping that since I've had some experience of fasting on the f9 I won't struggle to much and love that I can be a bit more relaxed in the other days.

My TDEE based on the calculator is 1980 which feels high so I've changed my activity level from light activity to sedentary in the basis that I've got a minor but painful muscle strain in my lower back and physio has banned any real exercise - doing yoga once a week and spin once a week and the hopefully one other class but I just need to play it by ear with my back - also walk the dog every day but dying to start properly exercising!

Wish me luck!

Welcome, Kitkat and good luck.
Do post, especially on your FDs and tell us how you are getting on
Remember to measure waist & hips before you start - monitoring them helps monitor fat loss.

Sedentary TDEE sounds an appropriate target for your NFDs.
I suggest you go for it and review progres after 2-3 weeks, to tweak if necessary.

I agree that those "light" bars especially are not particularly nutritious.
If possible, avoid packaged food with lists of ingredients.
Much better choices are unprocessed fish, poultry, meat, veg, beans & peas, oats, potatoes, brown / red rice, wholegrain bread, plain full fat yoghurt etc

Some NFD Breakfast choices:
. Scrambled / boiled / poached eggs or veg omelette
. Full fat Greek yoghurt, berries & almond flakes
. Porridge (not instant) with cinammon and berries / apple / banana
. Wholegrain toast with sardines or pnut butter (buy without added palm oil or sugar)

Well done on your 1st FD back, duck
You've taken important steps, with your initial weigh-in and bringing your clothes into the wardrobe - living out of boxes is depressing even short term, so 18 months must have felt dreadful.

You sound in a good place to progres now

Thanks BCF - it was horrendous living like that for so long.

2nd FD of the week today and I'm feeling great so far. I'm finding it easier that I'm busy. But I did have a wobble just before I had my veg soup tea and thought should I just do a FD tomorrow instead. I then stopped myself and thought no your being silly now I've got this far today so stick it out.
I did have a uncontrollable shake in my hand whilst eating tho. I think I saved a few cals there as I got a load of my soup down my front.

Good luck KitKat - it's a great lifestyle choice much simpler than slimming world and you can literally have your cake and eat it too. I've done slimming world in the past and it did work for me but I found I was either on plan or I wasn't, and I hated the classes so I stopped going. For me I much prefer the 5:2.

Morning! Anyone else a monday faster? I ate a lot this weekend and probably undid all my good work but i remember that last time the key is to get fasting embedded then slowly tweak the other stuff. Otherwise off the wagon i fall!

Morning all, bestbees, keepon and all the Monday fasters
I'm fasting too, as I didn't have my usual weekend FD
Good luck to us all

You're right Bestbees we all overindulge sometimes.
The important thing is to nail your FDs afterwards, so you don't drift offtrack.
Then work on NFDs if need be, with healthier habits, e.g. "eat meals, no snacks between"

Hi all, not kept up with everyone's news recently, hope all is going well for everyone .

Had a v v v hard couple of months here, winter lurgies dragged on for weeks and weeks, family stress and broken sleep tending ill DC and my mood got pretty low to be honest. Very frustratingly weight has gone up, not weighing self just now (could be too depressing) but loose trousers are currently tight - aaarggghhh - can hardly believe I 've let that happen.

BUT, as i've posted on here before, i am not giving up!!! Am detemined to get back to a healthy BMI eventually. It really scares me that I can go for so many months doing really well and then can revert back to overeating again. Been feeling such a failure but know I need to get out of that mindset as it could lead to total 'giving up'

Current plan that I've been focussing on recently is to try to get NFDs back on an even keel. At the moment very low carb seems to lead to overeating (even though it suited me brilliantly a while back when i first did it) , even FDs have been leading to overeating so just now am aimimg for 3 healthy low-ish carb meals a day around TDEE, NO snacking, no sugar, no junk, v little bread and cheese, lots of water, upping the exercise and then I will tentatively reintroduce fasting at some point soon.

Have a good day everyone and I'm going to try to keep posting, whether things are going well or not for me. Wish me luck! And good luck to anyone else who might be struggling just now....

Hi all,

I started 5:2 when my first baby was about 9 or 10 months old. It was slow for me - I lost 2 stone in about 10 months but I know that's because I wasn't very good on the eating days. I used to go a bit over the top. I was still losing though, so I was happy.

Fast forward to now.

My second baby is 5 months old. I had a go at fasting when I was still breastfeeding and I couldn't manage it. It was a bit silly to try but I thought 1 fast day a week or so wouldn't hurt. I only did 3 fast days (with being good on the other days) and I put 3lbs on over the 2 weeks.

I decided to stop and try again when I'd finished bf.

I stopped feeding about 7 weeks ago. I got onto 5:2 practically straight away. Again, I put on 2 or 3lbs after the first 3 fasts so I stopped. Do you think this could be hormone related?

I have since had my first post baby period, so perhaps my hormones will have calmed a bit? I don't know.

I did my first fast (again) yesterday and weighed myself this morning. I always used to show a slight loss the morning after a fast day. 1lb on.

What is going on?? Shall I carry on with it, to see what happens in a couple of weeks? Or shall I wait a bit longer in case it's hormone related?

I'm sure you can all appreciate how frustrating it is to be doing it properly and to be putting weight on!

Thanks

Hi vivi For BFers Mosely & Varady (and we) recommend 1000 FDs - I don't know if you were trying 500 ?
Anyway, now you have stopped BFing, 500 cals FDs should be ok.

It sounds like you are overeating on NFDs - eating back all the FD deficit and more.
Especially if you know you did this to some extent with the first baby.
Also, your TDEE may have reduced if you are less active now and / or lighter weightthan the first time you did 5:2

If you are eating to appetite, with a young baby keeping you awake & knackered, your body is probably automatically overcompensating for tiredness and FDs by increasing your appetite.

My suggesion:

• Calculate your TDEE now, with activity level set to sedentary (even if lightly active, Mosely recommends one activity level lower than you estimate) This is your rough aim on NFDs Mosely's link:TDEE Calc
• mfp for a full week, for a reality check - it can highlight calorie bombs, portion size, "treats"
• What helps: NO snacking - even "healthy" ones (especially not those damn cereal / fruit bars, light yoghurts) . snacking keeps blood sugar raised all the time and usually increases the total amount you eat daily. . eat 3-4 fairlusensible meals per NFD. If you want a treat, have a sensible portion, as part of the emal, e.g. as pud

Morning everyone.

I'm posting for motivation, although I haven't got much to say of any interest!

Went on a short break, have had some social events in London and then some crazy work shifts which meant I didn't food plan properly for a bit. Haven't been able to complete a full FD for about 3 weeks although I have had a few at under 1000 calories. Fortunately, I've only fluctuated by 1lb.

I'm not working now for a few weeks so time to reorganise myself.

clear Sounds like you need a break from low carb.
Go for low GI - quite different:
Basically sensible portions of healthy carbs, but no sugary "treats" - including homemade ones

Make sure your starchy carb portions total per meal no more than 100g cooked weight - weigh them for now.
Boost beans, lentils, peas. Add oats, quinoa, brown rice.
Boost fish especially and eggs. Plain fullfat Greek yoghurt is a better dairy choice than cheese.
Don't have more than 2 portions fruit per day

A system that might suit:
1000 cals on Mon+Wed + Fri
i.e. 3 much gentler "miniFDs" plus only 4 NFDs
Even ease in with just 2 miniFDs

I know you hate the idea of mfp, but even writing down what you eat, without mfp, can help you see any trigger or habits to work on.
Also, if you feel a binge coming on, writing down each item before you eat it really can shorten or even stop a binge

Hi, I am back for my third visit to the 5:2 threads

First tried it two years ago, lost about ten pounds and found it fairly easy after the first few FDs.

Then I got pregnant so had to stop. When DS2 was 4 months (and fully breastfed) I started again doing the recommended 1000 calories on FDs. First couple of weeks were actually ok but then I started to find it really hard going, ravenously hungry all the time! So I decided to quit and come back to it when he was a bit older.

Well, that time has come, he is now ten months and I have just got back from a skiing holiday where I ate my body weight in cheese every day. I am still BF but only a couple of times a day, and so I am going to aim for 6-700 calorie FDs.

Today is my first FD. I have stocked up on coffee and miso soup and will see how I get on! I would like to lose at least a stone, ideally two.

Hello everyone :)

I'm joining the Monday fasters. I've been a bit under the weather again but I know it's largely sleep related as we have a very sleep resistant small living in our house! There just never seems to be an opportunity to play catch up rest wise. It's frustrating.

I'm feeling pretty stuck with my weight at the moment even with MFP on NFD and generally being around TDEE plus my two fast days. I know though that weight wise I do tend to have plateaus I need to break through and I'm currently around one of my usual ones (the struggle to break from 10st something to 9st something) and after losing 12lbs with ease since January I've then lost and regained the same 1lb over and over throughout March and seem incapable of getting below 144lbs. I know it's fine, I weighed less than this last spring and I will get below it again (and stay there this time!) but I know I need to have a re-jig of what I am eating.

I must admit that I've been grabbing a couple of slices of white toast far too frequently and whilst I have no fear of carbs generally I know I can and should make healthier breakfast and lunch choices than that. I do enjoy vegetables and protein but tiredness leads me to grabbing quick and easy carby energy. I do wonder if some of this weight I am struggling to shift is carb water bloat and being backed up as much as actual weight.

I had set myself a goal of being 15lbs down by 1st April and I know I must not beat myself up over being 3lbs away from that (I'm not expecting to have lost the 3lbs I was over at my last weigh in by Saturday) I need to focus on the fact that I am 12lbs down from my weight on 1st January which is definitely a positive scale victory!

Good morning, Monday fasters! I am also fasting today, after a relatively indulgent weekend. It is amazing how social we are in our eating habits, seems everyone had basically the same weekend. I managed not to exceed my TDEE, but had lots of cake, rich food and treats.

I just finished my second pot of tea today (3 litres of fluid before midday) and trying to keep my mind focused on work. Would love some fish this evening, but I'm not sure if I will have the time to go shopping.
Where do you get your miso soup from? Is it easy to make at home? Would love a FD recipe if you have one.

Good luck to everyone, particularly those struggling!

Superking As you are still BFing a bit, I suggest you allow 900-1000 for your FDs this week and then, if you feel ok, reduce next week to 800-900 etc
i.e. ease your way in gradually.

birth Being shamelessly lazy , I suggest instant:
Waitrose have Clearspring organic miso soup with sea veg, 29 cals per pkt.

Kikkoman Instant miso soup, several flavours, each 35 cals per pkt.
Tesco have instant white miso and I've seen the instant tofu-spinach miso, all Kikkoman's

Borrowed You may just have hit a plateau especially if this is a frequent "set point" for your body, that it tries to hold onto.
If so, this just takes grim determination and you will eventually come through. Your are strong

What can help:

• Examine type of food, not just total cals.
  Empty calories, like sweet junk, pizza, crisp, fries etc can slow loss right down, as can too many low quality carbs, like white toast
  Alcohol can also block fat-burning, so make sure you stay within nhs guidelines every NFD

• If you eat between meals, this keeps blood sugar raised and tends to reduce NFD fat-burning.
  I recommend you boost protein in your meals, especially fish, to reduce hunger

• Just as a plateau-breaker, go to 4:3 or add an extra miniFD - but don't eat more on the NFDs to compensate
  Or change a weekday FD to the weekend - usually reduces the weekend indulgence wihtout adding FDs

Check

• that you aren't forgetting to mfp all the extra toast grabbed, or any nibbles or tastes of things.
  e.g. 2 slices buttered toast adds 240 cals, more if you spread thickly.
  Adding 30 g cheddar (which isn't much) increases that to 340 cals.
  Pnut butter on toast is about 350 cals, again depending on thickness of bread & spread.

• your FDs - that you aren't consuming any alcohol or junk on thsoe 2 days
  Also that you aren't adding back any cals for exercise - your TDEE on NFDs allows for exercise

I definitely don't consume junk or alcohol on fast days and try to stick to only having alcohol once or maybe twice a week and even then it's just a glass or two of wine or a measured g&t, I'm not a big drinker. The toast isn't a snack, just a nutritionally poor meal choice for breakfast or lunch and I do need to work on that. I'm fine if I'm going to work on a NFD as I will pack a nutritious lunch and I often don't have breakfast on those days, it's when NFDs fall on non working days when I end up grabbing toast in the mornings or as a quick lunch whilst sorting the kids out then I probably over eat at dinner as well. A weekend mini fast in addition to two weekday fasts might be a good idea. I don't really snack but there may have been a few extra deserts the last few weeks that weren't necessary whoops! If I don't bake it I can't eat it so I will have to stop making stuff.

Hi fasters! I could really do with some encouragement and advice...

I successfully lost about 12 kg with 5:2 a couple of years ago. Unfortunately I've gained some of the weight back (I so wish I hadn't but what's done is done...) and have about 5 kg to lose again. Thing is, it seems almost impossible for me to lose weight now. I read somewhere that if you do 5:2 once it can change your metabolism and will be hard to lose weight again?

I'm about 5ft2. I started around 61.8 kg after Xmas and have painstakingly got down to 61 kg and pretty much got stuck. The first time around a few years ago fast days easily meant seeing the scales go down by half a kilo in 24 hours and I didn't gain it back on NFDs. But now the scales hardly move after a FD and I seem to gain weight really easily.

In the past two weeks I got down to 60.6 kg, went to a birthday party on Saturday and deliberately ate very little (a small plate of mostly salad, some coleslaw, mozzarella, two small slices of garlic bread and hummus) and one small glass of wine. Weighed 61.2 kg the next morning and still stuck at 61 kg today. :(

I believe I'm counting calories accurately and doing all the things that worked for me when I did 5:2 in the past. Of course I am a bit older now - only 34 though so not quite middle aged yet.

Is there something I could do to somehow kick start my metabolism again? I was really hoping to have got to well under 60 kg by March so this is super discouraging. I've tried adding mini fasts into each week and tried cutting out most white carbs/sugar although I do eat porridge (sugar/salt free) some days. I realise I'm already within a healthy weight as far as BMI is concerned so I can't expect super quick weight loss but this feels so slow.

Thanks BigChoc!

I have done my TDEE and it's 2120. It seems like such a lot. Would I be able to have 1900 or something? Or should I stick at 2120?

I do use mfp but I need to start being more thorough in counting things like butter and any sauce I have with my meal (e.g. BBQ/sweet chilli) rather than guessing or not bothering because I have a small amount. I know they can add up!

I struggle to eat my calories without snacks. For example, even though my evening meal was quite high in calories (900) today due to buying normal creme fraiche instead of a lower fat one, I still have 500 calories left over to get to 2000 which isn't even as much as my TDEE. How should I eat this many calories without eating snacks or adding crap to my meals?

I have upped my exercise and I know I'm both eating and feeling better but it's just frustrating to not see a change!

Thanks for your help, really appreciate it 🙂

I also had a very overindulgent weekend and am really annoyed with myself...
This week my FDs are going to be tomorrow and Thursday and I'm going to try limiting carb-heavy foods on my NFDs. I ate way too many bread-based goods this weekend (bread, naan bread, pizza, pain au chocolate, cake...) and I've felt really sluggish today. I will be really disappointed if I end up having to count calories on NFDs as that, for me, defeats the point of this WOE, so I'm hoping that cutting down on carbs and stopping all snacking will do the trick.
Good luck to you all this week!

dot No, 5:2 doesn't make it harder to lose next time - in fact studies show that Intermittent Fasting - like 5:2 - normally preserves muscle mass, which helps keep metabolic rate as high as possible at your lower weight.
In contrast, with conventional daily calorie restriction diets, up to 25% of loss may be lean mass.

You may have read about low nutrition crash diets, e.g. weeks on maple water or whatever - with those diets, weight loss can be up to 50% lean mass, which can make it tougher to burn fat next time.

Why it's more difficult this time

• Starting within healthy BMI, some people lose at a normal rate ; others lose v slowly, even 1 lb per month
• For all diets, people tend to be more indulgent the 2nd time, to stretch the limits of what is allowed e.g. more junky food, more indulgent weekends, less strict on FDs about number of type of calories.
• Your body is a little older and has had different experiences: your hormonal balance may have changed, or you may have had some prescribed meds, e.g. ADs which switch more to fat storage
• You may have slightly changed your exercise habits, or food / drink / socialising habits, including type of food, allowing more junk, having more social occasions
• Your body may be trying harder to keep to a "set point," because the number of years in your life that you've been above target weight is now higher.

Suggestions:

• Recalculate TDEE for one exercise level lower than you think (Mosely's advice)

• If your extra fat is more around your waist, then low carb helps.
  Otherwise, it is probably better to go low GI and healthy carbs, like your porridge, to avoid hunger. Also brown / red rice, bulghur wheat, quinoa, wholegrain bread
  Boost beans, lentils, peas.

• Go 2-week hardcore:
  . mfp with weighing everything - you may be underestimating e.g. hummus, added oil

• cut out alcohol (just for 2 weeks)
  . Concentrate on protein, masses of veg, healthy carbs
  BUT cut out fatty carby combinations like garlic bread, pizza, cake, biscuits, sweets, choc etc.
  . Add Mosely's 5 minute Fat Blasts on 4-5 days per week, see 5:2/IF Exercise Thread #3 OP and have a short (20 min) daily walk if you are not otherwise exercising that day

vivi There is NO need to add snacks or crap to reach your TDEE.
TDEE is very individual and yours may be lower than the TDEE calculator gives (it's an average over the population), or you may have miscalculated, e.g. wrt exercise
Once you have lost a bit, you may find you get hungry and increase meal size.

• If you are hungry, eat bigger meals.
• If you are not hungry, don't eat ! There is no problem being a few hundred below TDEE, even for several weeks, especially since yours sounds quite high.

Don't worry about "Starvation mode" - that takes months to happen and is usually accompanied / caused by poor nutrition and doing hours of daily cardio.