23/M, 6’1”, SW 357 lbs, CW 279 lbs, GW 218ish lbs
Hi everybody!
I’ve been a lurker most of the time but today I’ve been invited to a wedding in May and I want to be the best version of myself I can possibly be by then. I’m looking for ways to break through my plateau and optimize my weight loss.
A bit of background about myself: I started IF back in mid 2019 and have been on it ever since with a few breaks inbetween. I started at 16:8 and for some reason sticked with it until April of this year when I went up to 20:4 and by now I’m doing OMAD 7 days a week. I usually consume 1500 - 2000 kcal / 3 litres of water a day but I don’t count calories. I used to do light home workouts and go for a long walk every now and then but just stopped at some point. Right now I’m on a business trip until the end of the month but I want to continue these workouts when I get back home.
I’ve been on a plateau in October. Didn’t get to check my weight in November as I’ve been on said business trip all month. Do you have any advice what I could incorporate in my current way of doing IF or anything else that helped you with plateaus? This invitation just took my motivation to new heights and I can’t stop thinking about ways to be successful again.
I’d suggest getting 200 grams of protein a day. High protein will help retain muscle as well as boost your metabolism since it costs a lot of energy to break it down. It’s also very filling. 200 will be hard to hit FYI so aim for like 140, then 160, 180 and finally 200
Daily walks are going to be big. There’s what’s called non exercise activity thermogenesis or neat and that’s things like fidgeting throughout the day, talking with your hands and other little energy expenditures like that. Your body literally stops you from doing that as you cut calories so your metabolism slows. Walking after every meal is a great way to replace that
My advice is you need to change it up. I feel that doing the exact same fasting window every day leads to plateau. You need to confuse your body. Switch between alternate day fasting for a week, then one week of OMAD and make one day each week 18:6. See if that doesn’t break through your plateau.