Is intermittent fasting the answer to weight loss ?
I have been reading about the benefits of fasting recently. I found of particularly interest the concept of intermittent fasting. Having everything to gain and nothing to lose (except another 30 kg) I decided to give it a try.
Its easy to work around a time schedule that suits your daily life
You can decide the times that suit you best to fast then plan around it. I have decided to fast between 4 pm and 9 am. This suits me quite well and in conjunction with a 1500 calories a day food intake it works for me. I am finding that its not easy to fit in 1500 calories in the eating window of 0900 to 1600 each day. This imo is an extra benefit of intermittent fasting.
Eat only in your eating window
So this means eating during a 7 hours a day window and fasting for 17 hours each day. I use Calorie King to calculate my calories and have found it best to eat as many calories as I can at 4pm. This seems to stock me up for the rest of the day and most of the fasting time is spent sleeping. This abates or disguises any hunger pangs and so far I am finding it easy to do.
Eat your target calories if you can
A typical days food while practicing intermittent fasting is yesterday for example. Breakfast 3 high fibre weetbix with honey and milk. Lunch 3 x 9 grain toast with 50 grams of pate and 1 whole tomato Dinner 2 egg omelette with spinach,mushrooms,spring onions and cheese + a baked tomato. Including a cup of coffee and a cup of tea I calculated this to be 1371 calories well below my 1500 calorie a day target.
The Benefits I have experienced so far
Since starting this intermittent fasting regime 4 days ago I have dropped 1.3 kg. I feel better and my tummy has lost that bloated feeling. So far I dont feel “extra hungry” at any time and I am finding it much easier to stay under the 1500 calories a day target. I have read about many other benefits from chemical reactions in the body but I wont go in to that here sufficient for me to say I feel a whole heap better for it and I hope that maintaining it will help me to lose the next 30 kg I need. I will keep you posted on my experience with intermittent fasting.
I absolutely hate feeling cheated so when it happens involving a business I had accepted as a ethical one I am shocked.
The people concerned are called Lite N Easy and they are a weight loss pre prepared food supplier.
I have been using them for several months and recently saw that they offer a seniors discount of 5%. However they do not make it easy to get it.
Despite filling out a form at the beginning which included my date of birth it seems the only way you can get the discount is by telephone.
You need to call the 1300 number and tell the operator your date of birth! The operator will then apply the 5% discount to future orders. This discount will only apply to future orders you will not get a credit for prior orders. This has left me with a sour taste in my mouth and I hate feeling cheated but I do !
Over time many people have suggested lite n easy as a tool to help lose weight. Lite n easy can make a difference they said.
Of course as I know everything I rejected that out of hand.
Changed my Mind
I cant possibly admit that I was wrong but I have changed my mind Well recently I have had a change of heart! This has been brought about by frustration as my weight loss seemed to have been stalled, I was stuck at 124.5 kg. After watching my 600lb life on TV I realised that many of those people in that show were in denial about what they actually ate. The Doctor would give them a detailed diet sheet. And at first they stuck to it and they lost weight but then they either stopped losing or gained and the reality of that is that they had started breaking away from the diet. “Just a few slices of Pizza” or “I sort of stuck to the diet in the main” . The pattern was always the same DENIAL !
I had a good look at my food intake
So I had a good look at my food intake and sure enough Calorie Creep had Struck Again ! and I was having weight maintenance calories not weight loss calories.
It was time to try something different so I have started using Lite N Easy and wow its made a difference. After 10 days I have dropped at least 2kg and its simple to follow. I have found Lite N Easy food to be at a very acceptable standard for taste and quality and so far have not come across a meal that I would not re order.
I have revised my daily calories target back to Linda’s magic number and reset to 1500 calories per day.
Lite n Easy is Easy
Preparing Lite N Easy is easy. A dinner meal is so simple just pop the corner of the meal tray and microwave for 8 minutes. Each meal comes with a generous serving of vegetables and is portion controlled.
Best of all each item states the exact number of calories making calorie control even easier.
Sticking to your plan is the key to success in your weight loss journey so whilst comparing your weight loss to an object such as 2kg equals a 2 litre bottle of milk will no doubt help there are other tactics you can use to satisfy your mind and stay motivated by the actual weight loss record.
One such method is to record your numbers using British Imperial measurements. So in stead of recording your weight loss in kilos you switch to imperial weight measurement.
So 0.2 kg weight loss equals 7 ounces or half a kilo 17.6 ounces
So in stead of saying I have only lost .2 of a kilo you can say I have lost 7 ounces . The higher number may satisfy your mental attitude and give you a better sense of achievement and satisfaction!
You need to use every possible trick or method to stay on track and even if you stray off the path get back on and continue. Remember there are no magic pills or potent s, no magic systems you buy from TV or magazine advertising Just keep on eating less calories than you burn and you will lose weight. Its guaranteed and it will cost you nothing!
Most seriously over weight people have a fair amount of weight to lose. In my own case when I started out I needed to lose 63 kg. Often when we seem to work so hard at it we just lose a little bit of weight and if we do that often enough and continue on a downward trend that’s all great. But what is a little bit of weight ? Recently I said to my wife I have just lost a little this round about 2kg over 10 days. I mean when you need to lose a large amount 2 kg can seem to be a small result. BUT I suggest this for everyone suffering the same mental feeling. Get a weight substitute and see what it looks like ? A 2kg bag of flour is a fair size but I like a 2litre bottle of milk,It weighs around 2kg and when you pick it up and feel it, have a good look at it . 2kg will seem to be much much more than “just a little Bit of Weight ‘ Just feel the weight and volume of the 2kg milk and feel satisfied, A feeling of achievement will spur you on, you will continue your weight loss journey with more motivation.
The only positive I can offer about my on and off again weight loss journey is that over the time I have been doing this the weight I have lost has stayed off. By that I don’t mean I have not gained a few kilos here and there but over all I have kept moving in a down wards direction. Got some inspiration by watching the TV show My 600lb Life and seeing the excuses many of the people featured offered for not losing weight and not sticking to the program. When I am completely honest about it the only difference is the size of the weight loss needed the excuses I have used are the same. I know that if I eat 1500- 1800 calories a day I will lose weight steadily. 1800-2200 I will maintain and anything over I will gain. I can eat quite well on 1500-1800 a day. It just needs me to evaluate which are best filling calories. For example a 28gram packet of Red Rock Deli Chips = 138 Calories but a 200gram Steamed/Boiled potato with skin on is 134 Calories. Its No contest really. I know what to do I just need to do it.
I started at 153kg and I am now down to 125kg thats a difference of 28kg which has been removed from my body. However it has taken me 3 years when it should have been no more than one year. I will try harder to stick to the plan as I still have 35kg to go
Many weight loss companies offer you all sorts of weight loss if you just give them your credit card details so they can steal your hard earned money. I have been struggling with my weight for many years and during that time I have investigated and studied hundreds of so called guaranteed weight loss schemes and I think I have now found the solution. Please note I am not charging for this valuable information! Its absolutely FREE. ( but it would be good if you show your appreciation by checking out some of the google advertisements shown on my site.
First before embarking on any weight loss program or changing your eating and exercise habits its best to check with your doctor ! STEP 1
Sign up to www.calorieking.com.au and use the tools to establish your BMI and the amount of weight you should lose. You can also calculate how many calories you should be eating each day. In my case it said 2000 calories per day but I have chosen to eat 1700 calories per day to increase the rate of loss. Calorie King also has a great diary tool in which you can check the calories of any food. Best of All Its FREE! STEP2 Fasting !! Adopt a 16-8 fasting routine. In my case I fast from 6pm each day until 10am next day. I eat all my calories in an 8 hour window and only consume fluids outside that time frame. There are many health benefits to intermittent fasting as well as weight loss and you can check those out using Doctor Google. STEP 3
Walk yes walk simply walk every day ! In my case because my legs dont work properly I cant walk far but I started out at walking 100 paces out and 100 paces back and I am now up to 800 paces out and 800 back. That is just a 1 klm walk. Not much for most people but for me its hard work. You don’t have to be an Olympic athlete but you do need to add a little extra exercise in to your daily routine and its easily done by simply parking as far away as practical from the supermarket. or walking to the shops in stead of using the car. Dont try to be a superstar on Day 1 just gently increase your walking over time.
GUARANTEED WEIGHT LOSS If you follow these steps I guarantee you will lose weight In my case the weight is literally falling off me !
I started this program on Monday 17th July 2017 and to date 9 days later I have lost an incredible 2.4 kg I am now at the lowest weight I have been for past 7 years. 36 kg to go !!
Since I started trying to lose weight at the start I was weighing in at 153.5 kg . I have lost 26.9 kg but that has taken me 5 years.
5 years of up and down but with a downward trend ending with a weight loss so far of 26.9 kg. My Motto is never give up I know I need to lose heaps more and I need to do it quicker so I am excited with having found this new routine of low calories and 16 hour fasting each day.
I am starting to feel the benefits and energy is slowly returning !
Very Exciting !!
If at first you don’t succeed try try try again
My January effort ended up being a bit of a failure but I did not put it all back on so I think that’s at least something positive to cling on to.
Starting again in April 2016 at 138 kg Its now 16th of April and I have lost another 3.5kg Now down to 134.5kg. I am working on my determination levels and I am determined to succeed this time.
I am busy designing some meals where I know the calorie count and can count on the volume being satisfying and the taste good. I am trying to stick within the 1500 -1600 calorie range. Here is an example of one of my lunch meals Egg and Lettuce Sandwich
1 cup shredded (47g) of Vegetables, fresh: Lettuce, Cos, raw
2 cherry Tomato, ripe, raw
1 x (48g) Chicken Egg, whole, soft-boiled
(10 g of Cheese: Ricotta, Regular
2 x teaspoons Peri Peri sauce
18½ g of Kettle: Potato Chips: Chilli
84 g of Bread: Loaf, Multigrain Meal Total 395 Calories
Butter 2 slices multi grain bread with Ricotta, add a teaspoon of hot Peri Peri sauce to each slice Add mashed boiled egg a little salt Cover with fresh lettuce
Serve with 2 cherry tomatoes and an 18.5 gram serve of Chilli Chips
Several months ago I wrote this post with the title Start Again !!
All Humans trying to give up or reduce intake of some addiction seem to fall off the wagon easily. Its not something you intend to do it just happens. Like when I was trying to give up smoking I had numerous attempts which initially I saw as failure, but on reflection if I gave up smoking for 3 weeks and then started again I had at least given my body a 3 week rest. To be successful losing weight is supposed to be easy after you make a life style change. Eat differently and in my case I accomplished that using new recipes and making them really tasty. So its really confusing when I have allowed myself to change my food back to what I was eating before. In Fact the most stupid part of this is that I actually really like the lower calorie food I had been eating. Of course eating too many calories and kidding myself I had only put a little weight back on and then wake up one day and admit to myself that the little weight gain is in fact 9 kg. So I start again Now at least I know exactly what to do and I also know that I will be eating some really tasty food Start Again ABSOLUTELY !! Here we are in January 2016 and guess what ? I started again around 2 weeks ago. Current weight loss for 2 weeks 3.1 kg
If I could understood why I keep falling off the program it would help a lot.
Its not the food !! I am eating well lots of lovely food just less of it.
Calorie intake around 1600 a day feeling good.
So why why why do I keep falling off the program ? I had got down to 126 kg from an all time high of 153 but I went back to 139 kg a gain of 13 kg. I know that its lose it or sleep in a wooden box. I feel like shit at 139 kg and I felt much better at 126 kg Why Why Why ?
I feel very determined so lets hope I can stick to it this time !!