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Struggling with Discipline Re-Starting IF

In the lead up to my wedding 4 years ago I managed to be very disciplined. Was primarily doing 20:4 fasts with a 24-48 hour fast every week. I was very disciplined and it just felt easy, normal. I felt very healthy. And I was the size that feels healthy to me - about 190lbs. I did not feel restricted by my weight in daily activity or exercise.

I remember being on my honeymoon and treating myself for the full 2 weeks. It was a once in a lifetime trip and I didn’t fast at all. I recall feeling in those instances something was changing inside me - I was beginning to lose control. That I was feeling more bloated and that I was getting larger. I may not have been but it sure felt that way.

Fast forward through some health and mental health struggles, adding and changing medications, eliminating alcohol, etc. and I’m back to my starting weight of about 240lbs before I began IF. I don’t feel healthy. I get winded easier. It hurts to bend over and put on shoes sometimes. And I feel ashamed when I see myself in the mirror.

I’ve tried to restart IF multiple times over the last year. It usually lasts a few days and then something happens that gives me permission to cheat - a free work meal, a bad day and a desire to eat a treat, travelling for work and needing something comforting, etc. I’m barely able to do a 16:8 fast now. I continually crave sugar and carbs. And I easily give into any temptations or emotions (stress).

I’m curious from others on this forum: -how do you stay disciplined when faced with cravings, free meal offers? -do you have any tips for how to be mindful in the moment and notice my craving is emotional? -have you struggled to restart IF? Was there anything that helped push you over the hill?

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Answer

I have recently decided to go back to IF after around 9 months off. It always takes me 3-4 rounds of trying to restart for it to stick for me. Once I get going in it its fine but the restarting is always so hard!

Answer

Maybe try making a rule for yourself?

For example, mine is “I’m not a person who snacks.” Sounds dumb, but whenever I get the bright idea to swing by a 7-11 on my way to somewhere to grab something to eat for no reason, I consciously tell myself “actually no, I’m not a snacker so that’s not a thing I’m gonna do.”

Does it work all the time? No, but it does work most of the time. Maybe something similar could help you out a bit?

Answer

maybe start slower? I started at 12 hour fasts and then slowly built up up to 16.
If you know you can do 12 hour fast you will succeed at that goal and feel good about hitting it. then slowly increase the goal and keep succeeding at it and feeling good about it. I found doing it this way my body really adapted with me and it felt like a very natural progression to push my eating back later.
*also you could look into Atomic Habits by James Clear who recommends starting with very small, achievable goals, creating a habit and building from there.

My appetite and cravings really decreased so it felt pretty effortless to keep pushing back my eating window by an hour every 2 weeks or so (you could try weekly, I didn’t really do it on a schedule, just listened to my body and pushed it back when I felt like it).
I may just be lucky in my experience but I think going slow and steady really helped my body adapt to the process so it felt natural and like the right thing to do and didn’t actually take any effort or willpower.

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