Hi,
Just like the title says, I just started IF 16:8. At the moment I weigh about 90kg, hoping to get to 80kg or even 75kg. My height is 180cm.
Do you guys have any helpful tips for a beginner? During the fast I try to compensate by drinking water or coffee.
Sharing (repost) based on my experience.
I started 14:10 for a couple of days before moving to 16:8 then 18:6. The first few days I felt low energy but after 2 weeks I had adjusted. Start wherever you feel comfortable. Maybe aim for 18 hours but feel free to stop early (after 14 or 16) while you are adjusting.
I would recommend computing daily TDEE and then reduce that by 500 calories. In a week, 3500 calories = 1 pound loss.
I used myfitnesspal app to count calories of what I ate daily. I did this for 6 months and got used to approximating how many calories my usual food is that I dont use the app now.
I cut out on colored drinks and just drank water even with meals. I found that I love the taste of water and dont need to drink anything else.
On days when Im sick I would do a dirty fast where I drink some calories during my fasting window (lemon water, bone broth).
I noticed the meal I have last before I start fasting made the most difference in reducing cravings. I cleaned up my food (aka no more cake for dinner). I still enjoy dessert daily with my first meal.
I chose walking as my exercise and I do it fasted in the morning. And then another walk in the afternoon after my last meal.
Good luck on your IF! Remember to be kind to yourself on days when it gets hard!
New IFer here as well. Got a question regarding daily schedule: What are the negative impacts of not sticking to the same fasting/eating windows every day? Is it bad to eat 12pm - 8 pm one day, then 3 pm - 11 pm the next?