5:2 thread 103: life is short. Fasting makes it feel longer 🤣

[harriethoyle]

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

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, tel:850-1000 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.

Jump in and say hello!!

Well done everyone!

I'm just back home from a two day conference where the food was amazing, so I ate all of it! Mindfully though, I knew I didn't need it all but chose to enjoy it.

I'm prepared that I'll stay the same in this 4 week batch before next weigh-in after all that damage 😁. But for me, not falling off the wagon is the key. @SmellyMe , your story is inspiring.

FD again today.

Fabulous @SmellyMe !!

I’ve hit another new scale low this morning- that’s 7kg off since I start weight lifting and daily tracking in February. Work drinks tonight so back up tomorrow but each time I hit a new low it motivates me for the next early morning gym session!!

Well done @harriethoyle . If you keep hitting new lows does that mean you're continually losing? (Sorry, fairly newcomer to the thread).

I closed the kitchen on 444 yesterday. Found it relatively easy as work was manic and am loving food today. Everything tastes good. Happy days.

I wasn’t @CheshireSplat - I lost a load when I first did 5:2 but had been fairly steady, between 71-74 kg for years. But since I started weight lifting in February it’s totally shaken everything up. In a way I didn’t anticipate! Most weeks now I lose between 0.25-0.5kg. I’m doing a loose fast 2-3 days a week, tracking everything I eat and having at least one and more often two blow outs usually at the weekend. So I’m not really actively trying to lose weight IYSWIM - but it’s still coming off because of the training I think. It’s a total game changer!!

Thanks @CheshireSplat and @harriethoyle! @harriethoyle do you think you achieve your recommended overall calorie intake for the week? I lose track of your ‘minis’ so it can sound quite extreme what you do.

I did it again today: woke up after a FD ravenous. I didn’t have time to eat because of an emergency so by the time I did get breakfast at 1030, I ate tons… sausage sandwich, nuts and then a cupcake! Oh well, skipped lunch and off to a friends for dinner.

Each new low is definitely an inspiration. I am close to approaching the weight that is in my mind as being the lowest I can remember since having kids… it was after #2 in that time when you stuff your face but lose weight because you’re breastfeeding.

My FD On Thursday was hard. I think it’s because I wasn’t prepared and had a makeshift unsatisfactory morning meal. I also had the problem of working from home. I usually work in the office on FDs and they are much more bearable with no temptations around.

Have a nice weekend! Monday is the next FD for me and the beginning of week 10.

Yes @SmellyMe because on weekends etc I go way over! 🤣 so my recommended range is 1250-1500 roughly a day. Last night I was up to 2100 having had wine after work and a train station pasty on the way home (SO GOOD). Tonight I’m already over that having had cake at lunch and salmon en croute for dinner and contemplating my second Old Fashioned. I’d say I don’t tend to do more than 3 FD/minis a week, a normal day or two and then 2-3 days where I don’t even think about what I eat - it’s why this WOE works for me I guess.

Thank you @harriethoyle for the explanation. I've made various changes this year, drinking less alcohol, introducing 5:2, I'm upping my cardio now, and need to introduce some strength work. I should think about weights...

I did everything you’ve done @CheshireSplat and its weights that have made a dramatic difference this year. Would highly recommend!

Hi I’ve just completed my first week. How do you all manage with doing exercise? I’m really struggling with my running. I’d been increasing my fitness and I was up to 5k for long runs with some walking breaks. I’m now struggling even with my 3 and 4k runs. I live in a really hilly area and I’m really feeling my energy reserves are very low when I run.

I tend to do minis on exercise days @NameChangedForThis2025 - i find it hard to have sufficient energy when I eat less than 800 cals. So I’d stick to FD on non exercise days xx

@harriethoyle Unfortunately even on my NFDs it’s impacting me! I think it’s the overall calorie deficit I’m really unused to.

Maybe try doing your fast days as back to backs @NameChangedForThis2025 and then you’ve 4 NFD for running which don’t immediately follow a FD?

What are everyone’s plans this week? I’m hitting the gym hard so I’m aiming for minis rather than proper fast days. Monday and Wednesday are mini targets and I want to remain in my calorie range on the other days apart from Thursday and Saturday when we have plans. Starting as I mean to go on with an early gym session tomorrow! 💪🏻

I’ve got a killer day at work, which I’ve been up most of the night worrying about, so going for a mini today. I’ll be on my feet all day, so going to have a yoghurt and nuts before I leave, I’ve got a couscous salad for lunch, and then will probably have tuna and salad and go to bed as soon as I get home!
Good luck everyone, hope we all have a successful week.

Good luck @eekwhatnow! Hope it goes really well

I’m just back from a lovely beach club holiday in Greece with my DD. We were very active. I ate what I wanted from the huge buffet, but it was all pretty healthy stuff, and weighing in this morning I’ve actually LOST 1.5 pounds! I’m really pleased, as holidays can be a bit of a disaster. So I’m now 10.00 3/4. Still chasing the breakthrough to the 9s. Doing a mini today, as I’ve got weight training this afternoon.

Well done @harriethoyle on your new low, and good luck for today @eekwhatnow . Sounds very stressful - I’m not sure I could manage even a mini when dealing with a killer day!

That’s brilliant @TeaRose29 - a proper NSV AND a SV!! Winning at this way of life 😄

@TeaRose29 , brilliant. What a double win!!

I'm just making a cup of tea and closing the kitchen on 503.

@NameChangedForThis2025 , I'm no expert but maybe ease into it, eg with 800 cal fasts rather than 500? Do you have much to lose? If so, 800s might be sufficient to start, and certainly not such a shock for your body.

@NameChangedForThis2025 i think I’ve only run once on a FD and I was feeling really energetic that day.

I do my FDs Monday and Thursday. I eat at 11am and then 6-7pm dinner. I do a full work out at the gym on a Sunday. I try to fit in one other 20m run during the week but it doesn’t always happen.

I’ve had another static week on the scales. However, my weekend involved dinner with a friend, ameal out at a Chinese restaurant as well as pizzas! Static is good I suppose 😂.

I was back with a FD yesterday and made sure to have my breakfast when I could this morning so I’m hoping not to go mad on post FD binge this morning. I really couldn’t handle a back to back ever! I don’t know how you manage that.

good luck for the rest of the week. My next FD is Thursday :)

Static is better than a gain @SmellyMe !

I’ve overdone the exercise this week. Four gym sessions in three days and I just feel exhausted this morning 🥱 need to balance weights, cardio and rest days a bit better. I’ve got a reset plan for next week so we’ll see how that goes.

Checking in for a FD today. I’ve been quite stressed and unmotivated for about a week but got my mojo back and hoping today’s FD stops me from gaining this week. Pleased with myself as historically at this point I might have just thrown the towel in!

I didn’t manage a mini on Monday as I was too hungry before my weights session, and yesterday I played tennis for 3 hours so it was a NFD. Today is my usual rest day (although planning a bit of gardening as the weather is lovely) so am going for a mini:

B = collagen coffee
L = protein shake
D = grilled salmon and salad

Good luck @eekwhatnow! Anyone else joining us today?

@TeaRose29 - talk to me about rest days. I am quite new to habitual exercise and am struggling to get the balance right! How many do you plan in a week?

@harriethoyle Mondays and Tuesdays are always busy exercise days: Mondays I have a weights session with my personal trainer, who will push me, and Tuesdays I have a tennis lesson then play a tough mixed doubles match. Therefore I always keep Wednesday free in order to rest and recover (and do some work to pay for it all 😊). If you want to build muscle it’s important to rest so that your body can repair and grow. On Thursdays I either go to the gym or do a weights session at home, and if say I did upper body with my trainer, I’ll do legs/lower body. On Friday I play tennis for 2 hours, then Saturday is a rest day, and DH and I usually go out for a meal. I often do a home workout on Sunday mornings (I’ve got some dumbbells and a 20kg kettlebell) and will work on my core and shoulders. So - 2 clear rest days, 2/3 days of weights, focusing on different areas, and cardio via tennis. FDs are usually Wednesdays and Sundays.

I hope this helps! I appreciate that you have a much busier working life than me, which will affect your scheduling, time and energy.

That’s really helpful, thanks @TeaRose29 - I’ve taken today as a rest day and slept for 10 hours last night and feel like a new woman! I’m going to take Saturday off too.

Was hungry today, so so hungry. Too much wine with my friends last night.

Kitchen closed on 625. If I didn't have children I'd be going to bed and pulling the duvet over my head.