I (19m) used to be an elite ninja warrior athlete until i gained 160 lbs during covid when my gym permanently closed. I just started at my new gym and the only hours theyre open is 4:30 to 9pm. My eating window has been from 6 to 8 pm for a few months and i lost 40 lbs. if i switch my window to 10 am to 12 pm would it slow down my weight loss and would eating when i get home negatively effect my workouts and recovery?
I don’t think it will matter at all. It’s a restricted window and as long as you watch what you’re eating, you’ll be on the right track. I too gained a lot of weight during the pandemic. Booze and non stop snacking late into the night. You’re not alone in the journey. Good luck.
I would put the bulk of the fasting hours during sleep time, it could potentially be less stressfull knowing that you have 16 hours or more that you wont be eating anything and moving around and working or doing stuff.
I fast from 8pm till 2pm the following day so I could enjoy my lunchbreak at work with a meal and then a meal at home for dinner.
You could design the eating window and fasting window to fit your lifestyle.
Within your eating window do consume enough calories to sustain yourself, calorie deficit if you are trying to lose weight but dont eat like half of what you would normally eat in a day kinda stuff.