Hey guys, this is my first post on here. I have been fasting on and off for a little over 2 years (late 2020) now.
I have had some success in the past, and been able to lose up to 55 lbs since my starting weight. (~230 lbs) However, my weight has fluctuated quite a bit over the years. For reference, I am about 6 feet tall, and 25 years old.
I’m currently back up in weight, and I’m looking to lose approximately 65 lbs. I’ve noticed I have a hard time staying consistent with my fasting regimen after 1 or 2 weeks.
I’ve always been a big eater and I grew up overeating so I feel like I’m wired for that. I also have a hard time not being influenced to break my fast because of social influences from friends and family. I do a mixture of ADF and 2-3 fasts but I have done up to 4/5 day fast maximum.
Do you guys have any suggestions or possible solutions to help me stay on track so I can reach this long-term goal? I’m tired of falling off the wagon over and over. Thank you in advance
I’ve started fasting mon-fri and eating on the weekend. While eating meals I’m working on eating better foods, restrict carbs. I eat a lot of chicken currently, I had a nice steak a couple weeks ago. I find that after fasting I’m more fulfilled on healthier foods.
A daily goal journal was what allowed me past the ‘I’m not fasting, so I should be eating’ mindset. As soon as I get out of bed, I answer five questions to bring awareness of what I want and need to do: >What am I looking forward to today?>What am I looking forward to this week?>Will I remain on track today to meet my current goals?>Am I supporting myself and cheering on my daily progress?>What am I most Grateful for right now?
It seemed stupid to me when I started to be honest, but I feel noticeably more motivated and happy for the day when I take the 5 minutes to do it. If you could smoke the same results, we’d have a new drug war.
“I want to weigh 165 lbs because that is weight I believe will lead to my health and happiness.”
“ I want to accomplish this in 6 months, without paying for a gym membership and with my family being aware of how much effort I’ve made to last into old age.
“At 160 lbs, I will be at 10% Body Fat, so I’ll appear fit and with muscles that feel firm to the touch. I’ll have healthier skin and hair and feel more confident and assured of my self-worth by following my personal value for health.”
>Goal: I want to lose 65 lbs.>Belief: I believe that I can accomplish this with a daily walk and ADF.>Value: I value my health more than I value my eating pattern. >Skills: I know I am capable of sticking to the planned regimen because I have done so for weeks at a time before I stop. >Knowledge: 65 lbs of fat is approximately 227,500 calories, so I must burn 1200 KCal a day over my baseline. >Behavior: I know that I will break the ADF if I have any reason that affects my stress and social life, so I will inform those I eat with of my determination and replace meal times with something I enjoy, such as reading or playing games.>Environment: I will break my fast if I smell Baking, so I will avoid anywhere that sells it or place Vapo Rub above my lip if I have to go shopping.
>I need to record my daily expended calories and take measurements once a week. >I need to drink 2 liters of water a day and consume electrolytes to avoid headaches and dizziness. >I need to tell my friends and family of my intention. >I need to find a few good games and books that will help manage my stress.
>My plan will see me lose 10.8 lbs of fat per 30 days, or 15 fasted days. Each Fasted Day is 6% of my goal completed for the month, each week is a 25% of completion. >I will adjust the numbers every 30 days to my new weight and caloric needs.”
Every time I’ve failed a daily goal since adopting this method of tracking, it’s because I forgot to do my journal and lost awareness of what I wanted in the long term.
Bonus tip: I found Frozen Ripe Mango Chunks and Bananas were great for avoiding post fasting binges of sweets and snacks, still my go to for a snack binge.