Just would love to know how to benefit from IF in the best and most efficient way possible. Other than fasting, are there any other eating habits that I need to change to see any benefit? Do I need to work out regularly? (I walk at least 30 min to an hour a day) Do I need start one day on and one day off or follow the IF on a daily basis? Should I start with a shorter fast like 14:10 or start with 16:8? Does it matter? What’s the best free app to use to track my IF journey? TIA!!
CW: 137, GW: 120, F31, 5’4” (am I doing this right?)
IF is something you do every day. The schedule is totally up you and what’s easiest. Those who fast for longer periods typically see the best results, as do those who incorporate exercise. I IF, but rarely exercise and I continue to lose weight. The only thing I do is also eat healthy. I no longer consume any drinks with calories and zero soda anymore. I also keep my calories pretty low and consume mostly meat and vegetables. I don’t track fasts or calories, but I’m usually on an 18:6 schedule. I break my fast between 12-1pm everyday and finish with dinner which is typically between 6-630pm. Outside of those hours, I consume water or green tea.
Congrats on starting your journey! After my last baby in 2020, I did 18:6, just tried to eat reasonably well, but didn’t count calories or exercise really. I went from 173 to 140 in between May and October 2020. I did it 7 days a week (and still do), but now I am doing 16:8 and have a cheat day on Sunday to maintain.
When I say “eat reasonably well”… Lots of lean meat, fish, veggies and fruit, but I didn’t cut out everything fun. If you’re too rigid, it won’t work, in my experience. I use the Daily Fast app to track; it’s free on iOS.