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New and lost

Hello everyone, I need your guidance on what method I should use as a newbie. I’ve gained around 12 kgs in a year due to extreme stress and bad eating habits. Here are my info:

5:30 start the day

6:30 be at the office

7:30 have a cup of tea

12:30 finish work

1:00 have lunch

1:30 I start working on my thesis

3:00 have another cup of tea

5:00 I go home and have some snacks and tea

7:30 have dinner

9:30 sleep

The thing is, I’ve only changed my day schedule last week to work on my thesis. As I used to have longer naps (3 hours) and sleep very late for like 3 hours too, which means eating worse for me because I’m always running around (I believe this what made me gain weight in the first place).

my meals aren’t healthy at all still, I’d eat a big plate of rice and some chicken or fish for lunch, followed by some snacks (chips and chocolate). And I’d order some takeout for dinner. The only good thing I guess is that I drink my tea without sugar.

I’m really sorry for the long post. I think I might have given unnecessary info at some part and forgot important things at others. I’m really lost and desperate.

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Answer

I think starting with a 16:8 is the way to go. It is long enough to produce good results but still gives you a good enough eating window that you don’t feel crazy restricted starting out. Just remember, calorie counting is still important as well, IF isn’t completely magical

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