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Wanting to start for real this time! Any tips? More info please read

I need to lose about 50lbs I am at 182. 5’3 female. I work from home and get no exercise. Plan on putting on a podcast and walking with the dog every day. Or just start with couple of times a week.

I want to do 16:8 - do you guys eat anything, stay within what calorie range?

12-8.. is that a good window? What do i do about cravings and feeling faint? Will black coffee help? Is there anything i csn add to coffee? Black coffee makes me nauseous.

Thank you so much. Will appreciate your tips n “ wish i knew then what i know nows” on fasting

Forgot to add im a stress eater. I eat bc im stressed. Specially at nightcwhen every one is in bed and im enjoying the alone time

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Answer

I would suggest starting with one tactic at a time and doing that for a long time before you consider introducing a new one. If I had to pick, I’d start with intermittent fasting. If you’re eating at all hours, even 12:12 to start is an improvement. You can slooowwwly work your way to 16:8.

If you’re seeing a trend here, it’s because slow and steady is the only way to run this race.

By the way, before I’d even start intermittent fasting, I’d make sure my sleep schedule/quality is up to par. If not, keeping the weight off becomes a real challenge. If you think this could be an issue - and it is common for those of us who are overweight - talk to your doctor about a sleep study. If you have no medical issues like apnea, practice getting up at the same time every single day, even weekends (+/- 20 minutes). This should be the case regardless of when you go to sleep the night before.

So, in order:

  1. Evaluate and possibly modify sleep schedule / quality.

  2. Start a less demanding IF regimen. After six weeks at that window, move up a little. Eventually, shoot for an 8:16 window.

  3. Once your IF schedule is a matter of habit, start walking at a slightly faster pace for about 150 minutes per week. (Of course, you should always be walking your dog, but this would be in addition to your leisurely strolls with him.)

Answer

I do 16:8, generally noon to 8. I’ve lost all of the weight I said I wanted to and now just want to go a few pounds lower for vanity. (I really mean a few, like three.)

The biggest thing for me was starting gradually. I used to eat first thing in the morning and would eat and/or drink into almost bedtime. So I started by pushing breakfast a little later each day, and not consuming any calories after dinner. In a week or two I got to 16:8 and it was easy.

Answer

Best thing for me was reading the book fast, feast, repeat by Gin Steven’s. There is also a podcast called the intermittent fasting podcast. I listen to the podcast to keep me motivated, and it really helps me stick to the fasting by understanding what is going on in my body during it.

Good luck! I have found personally an 8 hour window is too much for me. I can pack a lot of food into 8 hours, I try to go 18-6 and just break my fast with a snack in the afternoon and eat dinner as my one meal each day. As soon as dinner is done, I stop eating and I use a timer to track from there. Typically stop eating between 630 and 730

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