5:2 Thread 95 : Lockdowns are lifting, as are we

[ListeningQuietly]

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 smile

Last thread was here
www.mumsnet.com/Talk/fasting_diet/4128689-5-2-Thread-94-Its-a-New-Year-a-New-Day-and-were-feeling-GOOD

Basically it is 2 very low cal days ("fasts") per week - which need not be consecutive - and eat "normally" to maintain on 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 past diagnosed Eating Disorders or serious MH problems you should NOT do 5:2 or any other kind of fasting

JARGON alert

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

b2b (optional) back-to-back / consecutive fast days, each with an increased allowance of 650 calories instead of 500

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

FD = single Fast Day: aim for 500 calories (600 for men or 25% TDEE whichever is higher) or 1000 cals for BF
No alcohol or junk on FDs
Even if you exercise strenuously, do NOT increase FD cals to allow for exercise

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

miniFD = MiniFD, 850-1000 calories, no alcohol or junk

NFD = Non-Fast Day, averages around TDEE

NSV / LSV = Non Scale Victory / LifeStyle (change) Victory, e.g. compliment, smaller waist, clothes size

SV = Scale Victory

TDEE = Total Daily Energy Expenditure, the average number of calories you burn in a day, is calculated 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 maintain our new healthy weight long term.

There is LOTS more information in the header of Thread 93
www.mumsnet.com/Talk/fasting_diet/4057993-5-2-Thread-number-93-Drive-in-the-fasting-lane-to-goal

Jump in and say hello

That all makes sense

I'm down 1 lb this week...would've liked more but a loss is a loss so I won't complain too loudly. Working From Home vs running round the office like a blue arsed fly are verrry different for me so I think I really have to stick to "sedentary" cals on NFDs rather than "lightly active" if I'm going to see any difference at the moment. I've also been putting off exercising at night due to not feeling safe in the dark whilst there's not many other people out....and the news this week has just 100% cemented that.....so I'm looking forward to the nights getting lighter over the next few months so I can get out for an evening walk again.

I normally weigh on a Monday morning to see the damage the weekend has caused, then again on a Friday morning after my 2nd FD. Only really take the Friday one seriously though, and it's the downward trends and how I feel / how clothes fit that I concentrate on.

@20FlowerPower

Have you ever seen fitness blender?. It's a website with loads of workouts that you can do indoors that is free. And you can search according to what equipment you have available to you and how much time you want to spend excercising.

20Flower
Is there a way you could put in a 25 minute "power walk" at lunchtime

I start every day with between 15 mins and an hour of vinyasa yoga
it gets the blood flowing and my back muscles strong

I have to confess to weighing almost every day, but I have done for years and don't get freaked out or demotivated when it goes up by a few pounds. It somehow seems to make me more determined. Mine can easily go up and down by 4 or 5 pounds in the same week. This morning was the lowest yet, but I don't expect it to be that low tomorrow to be honest. But what happens if things are going in the right direction is that the lower figures become more regular if that makes sense? And my numbers are moving in the right direction and my jeans are feeling more comfortable

Its the day when the jeans are as easy to do up straight out of the wash
as they are after two days of wearing

Kitchen closing on 717. Higher than I would have liked but it's been a long day!

I tend to weigh most days but have an app which evens out the ups and downs so I don't stress about it too much.

Hope everyone had a good Friday.

I have been weighing daily apart from this week. I think I’m going to switch to Monday am and Friday am only as I fast Mon and Thurs. Enjoying Prosecco and ‘Fend for yourself Friday’ in the kitchen. It’s a new invention. I chose a hummus and salad and sirracha wrap. So nice to just think about me and not family meals. I swear I’d be skinny if I didn’t have to cater for others!

@ListeningQuietly yes! Love it when I can put on freshly tumble dried jeans without wincing!

Thanks Kylie I'll check that out.

Listening now that the kids are back I normally manage 10,000 steps with drop off, out for a walk at lunch time and then pick up. But today I had a meeting at 1pm (who does that?! On a Friday no less?!) so didn't get out and I've only done around 5,000 today as a result. Boo. My run/walk 3 x times a week helps though.

have been mfping this week and it's clear why I need to. my week is like a steady climb and after a good B2B, one NFD at 1200, 1 TDEE NFD, I've just looked at my calorie intake for the day and have passed my TDEE by a few hundred calories. It's all a learning process though, so I'm not going to beat myself up about it.

kylie I'm glad to know I'm not the only one tracking in excel. I know there are apps out there (and I use them too) but I have my specs set up just as I want them in excel

I track on mfp. They produce a graph under progress.

Thanks for new thread. I went AWOL for a week there. FDs were a struggle. But in total I've lost 12lbs since the 22nd of Feb. So that's motivated me a bit today. I had dropped off doing my hypnosis and I immediately noticed the difference so resumed with that too

Flindorama That is FAB progress.

Killingevenings It is SO EASY to overeat by a little bit each day.
Part of my obsession with Happy weight sedentary TDEE
is that if you can accustom your body to the right amount of food early into the weight loss journey,
when you get to happy weight
the food habits are ready formed.

I had my COVID jab this morning - walked down to the centre so did not have to hang around afterwards.
DEEPLY impressed by the efficiency of the NHS
such a shame the privatised track and trace is such a clusterfuck but hey ho
and had a BLT mufin for brunch.
Now tea till supper (which is timed to fit around the rugby!)

That's great loss @flindorama

Yay for your jab @ListeningQuietly !

Congratulations on your weight loss @flindorama

Wow @flindorama that’s amazing!

Well done to all you losers!

Thanks. Still got at least 3 stone more to get to healthy weight but for the first time in 14 years I've felt like I can do it.

@flindorama

Thanks for new thread. I went AWOL for a week there. FDs were a struggle. But in total I've lost 12lbs since the 22nd of Feb. So that's motivated me a bit today. I had dropped off doing my hypnosis and I immediately noticed the difference so resumed with that too

What hypnosis do you follow please?

Down 2 pounds this week so am pleased with that. I can actually feel a difference in my clothes. Only another12 to go

Well done rara
its the comfortable fitted clothes that make it worth it
and the time you catch your reflection in a window
and smile

Well done @RaraRachael really pleased for you.
DD made me smoked salmon and cream cheese on a toasted muffin for breakfast.
Just preparing a roast dinner together. They offered to cook but I hate being pushed out of the kitchen, it’s my happy place, especially on Sunday.
Should be still on TDEE .

@inthethickofit19

I use paul mckenna one and also use an app called Mindful Eating.

Well done @RaraRachael