Hey folks. Great community - I appreciate the focus on positive change in here.
I have formalized a 16:8 schedule and am moving forward with a goal of losing 40 lbs (280 –> 240 lbs @ 6’ 5” (obviously American… target 109 kgs @ a height of 1.96m for the rest of the world). I am in my sixties and USED to be somewhat of an athlete (rugby and basketball). I used to be 230-240 lbs when I played basketball hard 3X a week and ate anything I wanted. I gained the extra weight slowly over a decade after life, kids, career, and two spectacular knee injuries.
I have an engaging and creative career where more often lately I have had to sit, focus and write. I see my ADD brain chemistry (diagnosed in my 40s) as the source of my creativity and over the years, I have adopted time-based productivity (Pomodoro techniques) that work well and other strategies and habits to manage distraction and decision making.
Having committed to a healthier lifestyle, I decided to apply the time-based approach to nutrition. To control my appetite I wanted have a simple framework to decide if it was a time to eat or not. Given that I often have a wonky schedule, I decided only eat sometime in two times blocks: 11AM - 1PM and 5-7PM. During that time, I choose high quality food with a target of 600-800 calories for each meal. I do this pretty much everyday, but have not felt the need to cheat.
So on a normal day I have a two meal a day schedule at 11AM and at 5PM, so it works out mostly to 16:8. This strategy has greatly simplified my attitude and relationship with food. I committed to it a month ago and am already down 8 lbs. Starting this week I am reengaging with an exercise routine including biking and HITT work-outs so I think I will easily meet my goal this year, and build back some heart health. I am generally in good health so once I get the exercise routine in place, I am sure it will turn into a habit that will last the rest of my life.
Overall the IF routine has given me more energy and good progress.
It is good to read posts here where others see the benefit. Recasting this for those of us with attention deficit issues as time-based nutrition was a bit of a revelation for me. I wonder if others have seen this?
Edited for clarity.
That’s the beauty of IF!You can adjust it for your needs/schedule/demands/et al.
And since everyone has different physiologies, it’s malleable enough to meet the requirements of most everyone 😁
Good to read that you found your IF fit!
Looks like a great plan you put together. Ive been doing IF since 2/2/23 and down six poundsnow at 170.8 and that includes the two pounds I gained back on the scale yesterday, but its progress. Stay on the path and stay hydrated, you’ll get there.
I was doing 16:8 on my first day but on day two was happy how I started and decided to do 18:6 and was eating 2pm to 8pm.
Right now im on the second day of eating 12pm to 6pm and fasting the rest of the day, because I found that I would feel too full from eating so close to bed time.
Pretty much in a similar boat as you, ADD and all… although I’m in my 40’s now.
I also go as low carb as possible for my first meal of the day. If I’m at home it will be 2 eggs and 2 pieces of breakfast sausage or bacon etc. Today it was a pair of leftover porkchops. Something with some fat content in it for energy.
For the most part I’ll try limit my carb intake like a single roll, or slice of bread for dinner but I’ll do pasta if the family wants it.