I have recently been on a stable weight loss journey for about a month using IF(16:8)(1-1.5kg/week). I would have my last meal at 8pm and sleep at 1am and by the time I slept, I would not be as hungry.
As I have been packed with workload recently for 2 weeks, my sleep schedule has been rather messed up, which made me still continue IF (16:8), but sleeping around 10pm (2hrs after my meal). By this time I am still feeling full and the food felt undigested yet.
Please do note that my diet was roughly the same throughout. 1st meal (500 calorie meal prep + watermelon/strawberry fruit blend<not juiced>) 2nd meal (800-900 calorie meal) Both meals are lower in carbs, higher in protein and natural sugars from fruit blend.
During this past 2 weeks, I lost only around 0.8kg in total. I was wondering if the time you sleep highly affect the results? Hoping to see if anyone had similar experiences.
You aren’t likely to sustain the same pace of weight loss from the beginning of a diet in the long-term.
IME the first month or so of dieting, whether intermittent fasting, extended fasting or CICO I’ve had encouraging and relatively rapid losses. After the first 2-5 weeks the scale gets stubborn as water loss and fat loss and hormones rebalance. A good sleep is super helpful, but a hiccup in your weight loss is likely to sort itself out over the next couple/few weeks if you stay consistent with your eating.
It sounds like you have your calories dialed in. Have you calculated your TDEE? Does your averaged weight loss match up with your calorie deficit? A lot of the first couple of weeks’ weight loss can be attributed to water weight. You’ll likely experience a whoosh in the next couple of weeks, but the scale is never as linear as we’d like.
I know it’s super discouraging when the scale doesn’t inch down as quickly as you expect, but don’t throw in the towel yet!