16:8 I need to lose at least 5 stone

[Whichcatthatcat]

Please help me. I've done this diet before, lost a stone or so but gradually put most of it back on.

I'm starting today and need company/ motivation etc.

Anyone want to join me?

I'd say I'm probably eating the same. So I break my fast with a banana and some peanut butter, then my dinner which is usually a decent sized portion with plenty veg then some more fruit and I always end the day with a protein yogurt. So I don't really think I could reduce much more to be honest. Im vegetarian so a lot of my food is naturally low in calories. I try to avoid carbs as they just make hungry.

@Plump82

If you're really at a loss to know what you could change... My best advice (and I'm sorry if it's not terribly inspiring!) is to stick it out and keep doing what you're doing. Appreciate the 2 stone you've lost and just consolidate your progress by staying where you are for a bit. Let your body sit at that weight and get used to a new set point.

I've spent months now hovering at a 50lb loss - with another 50lbs that I would like to lose - but every day I'm thankful that I'm not where I used to be, and although my weight fluctuates I haven't regained the first 50lbs which is awesome!

Like I said, the 16-hour fast is super beneficial even if it's not achieving weight loss, so it's definitely worth carrying on fasting for the health benefits. Xx

That's a great way to think of it. And the difference I feel in the 2 stone I've lost is amazing so I'm glad I've managed this far. I think I got a bit cocky at how easy I found it at the start.

@Plump82 try to keep going and not get discouraged.
Would you consider shortening your window/increasing your fasting time? Sounds like what you eat is good, and you probably don't want to restrict too much and fast at the same time.

Ive been away on holiday, managed an average of 15h fasts across the two weeks but are and drank lots so I'm a couple pounds up on where I was. (Could be worse!) I'm going to try for some consistency for the rest of summer now.

I also listened to the Obesity Code by Jason Fung on audible whilst away, would highly recommend.

Hope everyone's plan is going well!

I'm still really early on but have been okay with the window and even pushing it to 18 hours every day.

I am absolutely starving today though and still have another 2.5 hours to go. Drinking water by the bucket load to try and stop me from grabbing something unhealthy.

Hoping it's just my body getting used to it!

Have a great Wednesday all

@Rodedooda only 2lbs up after a holiday is great 😊 I love how even a shorter daily fast just helps us with damage control when we're away and eating more than we usually would!

The Obesity Code is amazing - really helps understand the science. Fully recommend.

I'm so persuaded that intermittent fasting works that I've already put some holiday clothes to the charity shop that i don't particularly like, but only west because I'm reluctant to buy much new at my current size 😊

I've never been one for diets in the past, other than short term futile calorie counting on mfp. But I'm on board with the science in the obesity code, time will tell!

100%! I am almost evangelical about fasting now, I've read so much and it makes SO much sense! Just want to convince absolutely everyone to do it! 🤣

I think the Obesity Code should be required reading at schools - if people grew up knowing all that stuff, they'd be soooo much better informed and able to make better choices even in a world that's full of junk food and constant triggers to eat.

FINALLY! A decent loss of 2.8lbs last week. Just what I needed.

Hooray @Plump82
That's excellent 🥰👍🏻

Let's watch me pile it back on this week 😂😂😂

Congrats!

Yay @Plump82 !

Listening to the latest intermittent fasting story podcast on my commute (Scotland so not as sweltering) and the guest talked about IF being hard to begin with but got easier whereas dieting is relatively easy to begin with but gets harder. Fasting really now has become a way of life for me now.

Wanted to report a NSV - went for a wee run today (fasted state) for the first time in 5 weeks (holidays/work/heat!) and I was a whole minute /km faster than before. Is that just down to being less heavy??

I don't run far, I'm more of a slow jogger who hasn't really progressed from completing C25K but I'm feeling inspired today by that result!

Still maintaining my 'overall rate' of 0.45kg loss per week average on happy scale.

It may also be because your body is now fat-adapted and likes running on fat stores rather than glycogen??

I watched a fascinating documentary a while ago (can't for the life of me think what it was called 🤦🏼‍♀️) where they looked at what effect carbs had on people who did extremely long-distance running / cycling / swimming etc. As a general rule, those who ate high-carb relied heavily on topping up their glycogen levels with frequent meals, and had a huge energy drop if they didn't eat... But those who had adapted to a low carb diet had much better sustained energy without needing to eat frequently, and could run/swim/cycle further and faster too.

Sorry, rather rambly... 😅 My point is that fasting can get you metabolically flexible so your body will happily switch to fat-burning which is a great energy source for exercising.

Well done, anyway!

Hi Everyone!

I've been doing time restricted eating/ intermittent fasting for two years - I lost seven stone in the first year although I've been a little too relaxed in the evenings for the last three or four months (ever since I had covid and got a bit belligerent and self indulgent due to being stuck in the house - I was only actually ill for 12 hours but where I live we have to isolate for 10 days/ until we get a negative test, whichever is sooner, and I was still testing positive on day 10!).

Anyway I've put 5kg back on (just under a stone) so I know letting my "eating window" creep further into the evening has to stop! I have no trouble whatsoever fasting until 1pm (I'm a shift worker too Whichcatthatcat though its easier for me because our shofts are all over the place time wise, not a week of lates or whatever (this week I've done a night+short early combo, then a day, then a late, then I'm off today, then tomorrow another night+short early finishing at 10am on Saturday...). but if I'm home in the evening I've started getting a bit too much "I deserve it" and having wine if I don't have an early the next day, and snacks...

Obviously what I actually deserve is good health, not more food and wine!

I took up walking when I started fasting and it really helps mentally, plus I've become a bit obsessed with some long distance paths and its really toned my legs and core, so I've not really noticed the weight gain on my clothes, but need to be a little more disciplined in the evenings before that happens as it can be very disheartening, and weight loss and maintenance is a mental attitude above everything else IME!

Joining to stay on track and enjoy the lifelong journey (it's not a diet!).

Welcome @ZaraElizabethIsMyNewSpyName 😊Wow, 7 stone! 😯 That's amazing, well done.

It's so easy for the window length to start slipping isn't it... 😏

I'm down about 4 stone, started doing the eating window method 20 months ago and the weight loss has been a bit stop/start... I suspect I'm pretty insulin resistant so I've just begun playing around with ADF and the weight is shifting again 🥳

Hopping between this thread and the 5:2 one for maximum inspiration :)

Seven stone! Wow that's amazing!!

Congrats everyone, sounds like things are going well!

Its currently my time of the month and Im trying not to freak out too much but the scale is showing I've put everything back on and more but I know I always retain loads of water now. The joys of being a woman ay?

How's everyone getting on?

I went a bit quiet as it was just me moaning about how I was struggling but decided this month I was seriously going to get back on it and I'm pleased to say since the 1st Aug I've lost just over 6lbs. June and July my mind just wasn't in it but I think I needed to realise that and but not give up!

Would love to make it to a stone come the end of Aug when I then go on holiday but I'll just take each week as it comes!

6lb is fab, @Plump82 well done!

I'm still lurking here but it's not a very busy thread :) I'm mostly over on the 5:2 / ADF one... But I will say that ADF is a lot harder during busy holidays and a lot of days I fall back on doing 16:8 or 18:6 as it fits in better with holiday plans!

I've managed to lose about 10lbs with ADF and will be happy to maintain that until term starts again in 3 weeks... 🤞🏻

Fab, well done @Plump82!

Funny i was just thinking I should come and check in here, and sure enough there's some new posts.

I always think it's helpful for lurkers or anyone keen to see real life progress (or lack of?!).

We're back to school here this week, routines will certainly help us all!

I was thinking I'd hit a bit of a plateau around the 11 stone mark (almost exactly 70kg love the symmetry) but looking back I've been a bit loose with my fasting times, consistent weight loss (albeit slow) only seems to happen when I fast at least 20/21 hours consistently.

I've also tried a couple of 36/40h fasts when I know I've got something on the next day where I want to eat lots. The fasts have been remarkably easy but it's making sure I eat enough of the right food the next day that I've found difficult

I'm just under the 70kg today so I'm going to commit to the rest of this month of 21h minimum and see how that goes.

Honestly though this time last year I would've been delighted to be at this weight, but I now know I can try and push it further as I'm finding intermittent fasting easy (most of the time!) and sustainable. I'm not quite in 'healthy' BMI range yet too.

But a number of people at work who I've not seen over the summer have commented that I'm looking slimmer 🙂

I have been going 10 weeks now, really stuck hard at it with 16:8 and 5:2 mix in the first 6 weeks.
The last 3 weeks or so I haven't done much but am down 13 pounds in total. Looking to push to another 10 off.
The best thing I have found is that it has made me so much more conscious on choices and not eating late. That has meant not putting anything back on even when I haven't been trying extra hard.
@mumlikeaboss what is ADF ?

Hi everyone!

It sounds as though people are doing well especially considering summer holidays/ summer socialising etc. Well done mumlikeabosson the 10lb and Plump82 on the 6lb and Charbead49 on having cracked maintaining (actually that's the hardest part in some ways imo).

ADF - alternate day fasting I think?

I'm still where I was when I posted at the end of July - mostly maintaining the weight loss from 2020-2021at 5kg over the target weight I reached then. Id prefer to get back to it but it's almost entirely a mental attitude for me and I've been a bit meh recently. I'm pretty much okay with this weight as my clothes still fit 😳😜 and I'm still 40kg lighter than two years ago, but I do really need to shift the 5kg again - like Rodedooda I'm just over a healthy BMI with the extra 5kg!

I'm on holiday atm but have at least found a way to integrate walking a reasonable distance into a family holiday - easier now the kids are teens. We're in France though and the teens also see French bakery products as absolutely integral to a French holiday, as DH sees wine... Rude and antisocial not to join in 🤔🤣 so will stick with maintenance until we get home at the weekend!

@Charbead49
ADF is Alternate Day Fasting - what I do is basically 4:3 instead of 5:2, but I don't usually have the 500 calories on the "down" days, prefer to eat nothing at all.

So I do a 36-hour fast on Monday / Wednesday / Friday and eat 3 meals on Tuesday / Thursday / Saturday.

Sundays are up in the air... sometimes have just one meal mid afternoon, sometimes I have breakfast lunch and dinner 😁 just depends.

Technically "true" ADF means fasting literally every other day, so M / W / F / SUN / TU / TH / SAT and start again... But I don't want to fast on weekends :)

Xx