I’m 280 lbs and would like to be down to 200 within a year. Classic poor diet + little exercise, and the heavy amount of psych meds I’m on certainly don’t help.
I just want to know what type of fast and diet you would suggest(no keto), I think I have the the exercise part figured out..
Only you can find out which type of IF works for you.
My advice is to experiment with different eating / fasting windows and see which one you’re more comfortable with.
You may want to start with lower fasting times and work your way up
Being at a caloric deficit , eating healthy, and exercising are also very important for your weight loss goals
Download one of the free fasting apps (I use Fastic, it’s brilliant), they actually give a lot of helpful information to newbies about how fasting works. I started gentle with 14:10 (14 hour fast, 10 hour eating window) for a week or so just to get used to using the app, and used CICO to make sure I didn’t exceed my calorie budget. Then I went to 16:8 for a month or so, then gradually eased into 18:6 and 20:4, and now I try to do OMAD three days a week and 18:6/20:4 on the other days. There’s a lot of trial and error involved to figure out what routine works best for you.
It’s important to remember that IF is just a tool to aid in your weight loss though (by creating a shorter eating window to help reduce overeating/over snacking), and it’s still possible to gain weight doing fasting if you don’t keep an eye on your intake. So I’d recommend using a CICO app as well (MyNetDiary is the one I use), that helps to calculate your TDEE and gives you a realistic calorie goal per day in order to lose weight at a steady and safe pace.
I’m down almost 60lb since February, and I still get to eat all the foods I like using IF/OMAD, so it doesn’t feel like a diet. You’ll find you want to eat cleaner though, because it does make you feel better. Make sure you eat enough protein and fibre, that’s what keeps you full during fasting hours. Good luck!
Listening to podcasts about fasting is the best route.
The fasting method
Intermittent fasting podcast
The resetter podcast
Also, YouTube. You have all the knowledge in the world at your fingertips.
20-4
No processed food (and sugar and flour are processed by the way. So no breads, pasta, or anything with added sugar)
Alternate an hour of weights with an hour of cardio ever other day
2000 calories max a day (count and weigh everything)
You will be down to your ideal weight within a year
Thats it