Been fasting regularly for about a month, haven't seen much results

I'm 27M, 19% body fat trying to get to 11% body fat (SW 175 lbs GW 160 lbs). I've been doing 18:6 for about a month now on weekdays only. I weight myself every morning and have been fluctuating between 173 and 175, usually closer to 175. So in a little over a month I haven't made much progress, although I do feel good and it seems like I can slightly tell a difference visually. I haven't necessarily been avoiding carbs, but I do try to eat a high fat high protein diet. I usually break my fast with 3 or 4 eggs and save the carby meal for dinner. Like I said, I have only been fasting on weekdays. On weekends I have still been eating pretty "okay," it's not like I've been binging hot dogs or anything. I don't drink that much although I sometimes have a glass of whiskey with some friends, I'd say once or twice a week. Any tips or thoughts on why I haven't seen much progress yet? Do I just need to give it more time?

Answer

In my experience it takes a few months for it kick in properly. It depends on your genes too.

I went from 420 to 370ish over the course of 4ish months, plateaued and lost faith, started it back up and I’m on week 3 and I’ve gone down 360ish. Just have to be patient.

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IF is a useful tool to moderate eating, but the only way to reduce body fat is to burn more calories than you consume. If you cut breakfast but eat a slightly larger lunch/dinner, then it’s possible you haven’t altered your calorie intake at all.

IF worked wonders for me because, frankly, it taught me to ignore urges to constantly stuff my face. If your eating habits didn’t substantially change, then unfortunately your weight won’t either.

Right now, I’m at approximately your body fat % and had to add in calorie counting to maintain my current weight loss. It may be helpful for you to do the same with some combination of restricting intake and/or burning more through exercise.

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Same issue. Almost same exact numbers, but I don’t know body fat %. It’s confusing because when I cut calories any more than this, I just get really tired all the time and I feel like garbage. So I don’t think it’s that I’m eating too many calories. I’m just going to try and stick with it longer.

Answer

i am also a little discouraged after seeing everyone‘s great results on here. Only two weeks in, eating a vegetarian diet (as always), very little processed stuff…first week i dropped 500g, then woke up one day and gained it right back, despite not doing anything different. now nothing has been moving on the scale for a week.

i don‘t count calories perfectly, but log meals on MFP - sometimes i guess how much calories a meal might have had (like a small bowl of homemade chana masala today - 550kcal. doesn‘t sound unreasonable, but obviously no guarantee). i aim at 1500/day, and i do some light activity daily. either just a brisk walk for a minimum of 30 min, or cycling (i cycled 20km yesterday while just out and about - not losing a single gram!), beach volleyball and come fall/winter, hitting the gym again.

i‘m 168cm, CW 70kg, GW 60-63kg. I gained some due to my thyroid not being great, which is now being medicated. and yet, nothing seems to work.

ANYWAY. i will stick to it, but it‘s really annoying and i probably need to adjust my expectations big time. Just wanted to vent a little. sorry 😅