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Two years of IF, no longer lose weight & struggle not to gain weight. M/34/190lbs/5.9

I have been doing IF for last two years. I lost 30lbs in 2020 but starting in 2021, it stopped & now I struggle not to gain weight (already up 10lbs so a netloss of 20lbs) I am currently doing 23-1 everyday (basically a single meal) up from 18-6 initially but no improvements as if no effects. My LDL has also raised to risky category since December 2020 which is shocking as I eat healthy & probably no more than 1200 calories in my meal; mostly salad & protein. Would appreciate any tips.

Edit: my usual meal is 0.4lbs of lean meat & a bowl of spring mix, sometimes I add a cup of cashews or nuts. I cheat at most once a week with a couple of roles of sushi or a burger or a couple of pizza slices. I do 10-12 kms of walks 1-2 times a week & some light cardio.

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Answer

Since you say “probably no more than 1200 calories” I’m assuming you’re not tracking but merely estimating your intake? Get a tracking app and use it for a few weeks, inputting absolutely everything, to get an idea of your true intake and, importantly, macro nutrients.

Also, 1200 calories is probably too little. Your body may be in starvation mode, holding on to every calorie it can.

Finally, you may want to add working out into your life style. It will help shift the balance from body fat to muscle, allowing you to burn even more calories. But, again, don’t eat too little. In starvation mode, your body will start “eating” muscle, which will shift the balance unfavourably.

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