It’s been a full month since I’ve started IF, I lost about 3 kgs from that but from last four days I wasn’t been able to do IF and today I checked my weight, it increased by 1 Kg. I achieve a goal of 20:4 or 18:6. And workout 6 days per week containing cardio and weight training. Right now I’m crying and angry as well. I know this is not good. Please help me, motivate me. Edit - some words.
Hi. So please remember these things; muscle weighs more than fat. fast weight loss isn’t necessarily sustainable or healthy. and today is a new day, you can start again.
I do 16:8 but some days it doesn’t work for me and that’s OK, I can make up for it later. I had to stop for a few weeks when I had covid, and I just picked back up and started again once I knew I was healthy again.
I guess my main point is don’t be so hard on yourself!
i don’t know what your long term goals are but hopefully your plans are long term. in other words, make a lifelong change instead of going on a short term diet. diets fail. but if you can do 18:6 for the rest of your life, the weight will slowly (and safely) come off. add in some longer fasts if you can and see how you feel. i get demotivated and sad that i plateaued several months ago. but i am happy that by maintaining my diet all these months i am down several inches in my waist and a full shirt size from L to M. i never ever weigh myself. who cares what you weigh? i get it, it gives you a number and a goal. but you said you were working out regularly. so unless you are regularly looking at your body’s composition of fat and muscle the numbers aren’t really helpful.
TLDR stop worrying about your daily or weekly gains or losses and stick with it long term.
Keep going. Take the long view. I’m 8 weeks in and I have had set backs myself. I attribute that to not focusing on my nutrition. Try to get enough protein and limit processed foods. Stay consistent and positive. Every day is a new day to improve