I am male 175cm 5’9” tall weighing 88Kg 194lbs.
Last year, I was 93Kg and went down to 89Kg within a couple of months. Since I posted some photos here, I fell off the wagon and stuck at 88Kg.
I am having a hard time sticking to 16:8 or whatever fasting timeframe.
Can anyone advise me where I should start again?
And kindly share how you manage the hunger as well.
Thank you so much in advance.
I think starting again is like a new start, except you already have some experience. So I would take it slow, go 12 to 14 hrs first. My first 14 hrs were surprisingly hard, now I don’t struggle with 16. Use an app like Zero. It’s free for the basics. It really helps me with the timing.
When it comes to hunger: are you feeling peckish, or is your stomach growling? There are a few tips people share here how to overcome that, like water, dash of salt, activities etc. Generally, a low carb diet should help mostly with this. The more carbs I eat, the more I crave them. While I (unfortunately?) love foods high in carbs, like bread, I make an effort to minimize those. Most days I don’t feel the need to snack anything. And that was so hard before IF when I only counted calories.
Good luck! Setbacks are ok.
Fasting regime is useful - it it is actually useful for your metabolism.
Calories in and calories out is what it always boils down to.
Cliche but one foot in front of the other is how to start. Whatever you were it’s gone so come to terms and make something better. Same mentality as being overweight in the first place - A part of me is dead and I’m doing better now.
What were your stumbling blocks before?
From my own experience and seeing it in others, often folks try and take on too much at once. Self control, motivation, and discipline can only juggle so many things for so long, and they get taxed by other aspects of life. I would ultimately still want my old habits more than I wanted to change because of this.
Last summer I started adding positive improvements in reasonable ways. It was also important that they emphases the process. Wanting to lose weight is easy, but it’s just an outcome of a bunch of other work. So I would work on just getting those into part of my habit and routine before bringing something new in. For instance, once my workouts were a real part of my schedule that I wanted to do I didn’t have to willpower myself into doing it anymore. That freed me up to direct it and work at something new.
Never stop. I am almost 3 years in and lots of habits went away but just not eating till 12 is so easy everyone can do it.That’s also a general rule if you form a habit stick to it as your life would depend upon it.
Thank you all for your time.
I will just start 16:8 from Mon-Fri for 5days and update again on Saturday.
I will eat 2 meals (half meal + full meal) a day.
full meal = a plate of rice + meat + veggie
half meal = half plate of rice + meat + veggie
I will have a banana and/or grapes.
Please add in anything I miss out. Thanks.
Do 1 long 24 hour fast to get over your fear of being hungry and you will notice you feel way better when you eat less, then do whatever works best for you 16/8 18/6 23/1. Personally I don’t sleep well hungry so I do 23/1 breaking my fast a few hours before sleep.