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

absolutelyknackeredcow amazing well done!
My scales have just arrived so I’m off to stand on the sad step

New starter and restarter are all welcome.
Sounds like a good plan @sandwiches77 do login your calorie for the days; sometimes yogurt have more calories than we think !! I'm planning my only meal of veg curry and courgette noodles at 6pm. Will have a big bowl of watermelon as desert.

I've got a nutracheck app to track my food

My mini goal is to lose a stone

Kitchen closed on 490 cal - how has everyone else done ?

Kitchen closed at 590c..anyone doing FD tomorrow?

Kitchen closing on 568 and I'm joining you in a b2b tomorrow @Witchone1. Well done @absolutelyknackeredcow!

Well done @harriethoyle @Witchone1 ! Can't do b2b tomorrow but will go Wednesday:

I was getting changed and my husband gave me some lovely feedback which made it all worthwhile

I think some lovely feedback counts as a NSV absolutelyknackeredcow!

I have had a 'whoosh' the past few days so lots of water gone and i'm close to my first target. Now the hard work of shifting fat begins.

2nd fast today, who’s with me?!

Me @Iwishiwereamillionaire and @Witchone1 I think. I'm fricking STARVING today. Eaten half my sandwich and it's not even 12 noon!

harriet oh no! I hate days like that
I’m doing ok ish but so tired as I just can’t seem to get to sleep or stay asleep, it’s been going on for a week or so and not helped by fasting. So frustrating!

Yes @Iwishiwereamillionaire I really struggle to get to sleep on fast days sometimes. Even worse on b2bs. Not sure what the solution is really...

Finishing at 600c, after 2 extra biscuit 😬. Will do 1 more FD on friday as scale didnt move this morning 😭.

Finishing at 736 @Witchone1 so you did better than me! Off to dance class to try and work off the 36 ;-)

Mini tomorrow I think all being well

Lol @Harriethoyle , wish I could join your dance class too...have been thinking of joining zumba but I'm scared my belly moving a sec after I move . Anyone recommend it?

I loved zumba when I did it - it doesn't feel like exercise because it's more fun if that makes sense but it's really active and you get sweaty! This dance class that I do is a poor but fun imitation...

Another kilo off and 1.2kg from target... which I'd really like to reach then go slightly under because then that gives me wriggle room! Going for a mini today, with a planned menu of c.680.

I'm shattered this am and supposed to be fasting
I've had a sneaky bit of toast and aiming for 700

First week back fasting and 3Ibs off, I’m pleased with that, especially since I’m due on any day now, Let’s hope I can stick to it this time!

Well done @Iwishiwereamillionaire!

I have had a VERY stressful morning, losing one of the dogs on their walk and taking 90 minutes to find them... extremely tempted to turn to biscuits or wine but am going to try and stay strong!

Kitchen closed on 600. Hopefully the football will distract me

Bit of a gain today on my weekly stats (only half a pound) but pretty depressed as yesterday was really hard and I've very much lacking in energy
Going to be gentle on myself today and the weekend and crack on next week

absolutelyknackeredcow the scales can be brutal. Unless you're eating significantly over calories, and it doesn't sound like you are, then half a pound is the equivalent of a large glass of water.

I've been doing IF for several years now, currently relying on 16:8 and MFP for portion control as I have a couple of kilos of fat round my middle i'd like to lose.

I remember when I first started following 5:2 and joined this MN Board I did FDs religiously and weight loss was really encouraging for maybe three weeks and then suddenly stopped. Nothing. Scales went up a bit, then down to where they had been and then back up. Lasted about a month and I was thoroughly demoralised but with help on here I stuck with it because whilst the scales didn't shift, my jeans gradually became looser and I squeezed into the next size down. Then one morning when I weighed myself the scales had dropped by 1kg. Overnight. And that weight stayed off and then started to slowly decrease again for a few weeks, then stalled again for a couple of months. NSV was that the jeans I had only just managed to squeeze into became my new favourite pair, the original pair became too loose.

NSVs are so important. Mine for yesterday was that I can now pull my gym leggings up over my tummy so it didn't jiggle around so much during class yesterday.

Be kind to yourself today and try not to dwell on what the scales say.

Yes @KeepQuietAndCarryOn I totally agree with that. Nsv just as important as sv!

Thanks @KeepQuietAndCarryOn - I had quite a loss last week so perhaps it's all just levelling out
I look and feel great so hopefully that will mean I get a lovely loss next week!