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Help with fasting consistency for my Long-term goal

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

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Answer

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.

Answer

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.

  1. Choose a Goal to move towards the value that involves you losing weight, such as health or attractiveness. Define your goal as positive and specific as possible.

“I want to weigh 165 lbs because that is weight I believe will lead to my health and happiness.”

  1. Determine Ecology for the Goal: Where, When, and Who

“ 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.

  1. Describe the Goal in Sensory Detail at the finish line.

“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.”

  1. Chunk down Steps from Goal to Environment

>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.

  1. Determine Resources necessary for each chunk

>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.

  1. Create Milestones to determine Progress and Evidence of Success.

>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.”

  1. Record the Goal Frame and stay aware of it.

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.

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