I know I do keep putting out the ” what works for you line ” but the reason for it is because it’s true. For example, for me ADF was too restrictive.I did not like that I am going more than an entire day not eating anything. It means I would miss the evening meal with my family, so it was not something I could stick with. And that is the key here, it’s got be what you can keep using.You fit the fasting around your life, not your life around the fasts. 26lbs list in a year is not something you should be frustrated about. You are 5,10 and 160, it’s not easy to get the fat off from there, it will be slow. There is no point me trying to tell you there is an easy route. The fact is you just don’t have a large amount to lose, so it’s going to be slow. If you exercise 90 minutes a day, I don’t think a day where you eat nothing is the best plan. You look at the leangains 16/8 routine, many people who do a lot of exercise tend to use that. I even adapted it for when I was doing my marathon training. Are you still losing weight on a month by month basis, or are finding you are gaining on recently ? If I have some idea of your current situation, I can help with a more targeted plan for you.

About 3 weeks ago I began a calorie restriction diet (About 2,000 calories per day).
I am 5’11 and weighed 276. In the past three weeks I have lost 16 lbs. This is with a couple weekends where I let loose and derailed my progress a bit.

In the past two weeks I have done two fasts with little trouble. Both of them, I began the day with an egg and ham wrap. About 500 calories or so, the majority made up of fat and protein. The first fast I went 26 hours and the second I went 30 hours. During the first, I ate nothing and only drank water. During the second, I ate nothing but did drink some Green Tea.

I had a workout during the first fast and a workout after the second fast. I actually felt better during the workout while fasting than the one after. My body felt clean, lean and efficient. I did a Crossfit workout that had both weightlifting and cardio and honestly felt as good at a workout as I had in some time.

I plan on sticking with 1 day a week for now.

As a compulsive eater and someone who has always battled with bad eating habits, I find the experience very rewarding. I find myself evaluating my eating habits and being more cogniscant of when I think about food and why.

I suggest to anyone feeling hunger pains to avoid sugar and carbs as much as possible the day before and to eat a meal high in fat and protein as your last meal.

I aslo suggest to be careful with caffeine during the fast as I find the fasting itself causes a bit of stress and the caffeien ultimately adds to it. This can be an issue for me when trying to fall asleep.

Anyway, just my experience. Good luck!

Just wanted to share a little secret. If you feel absolutely starved and you are about to give in, I’ve found that drinking a glass of lemon water will reduce the urge to quit your fast. I think the lemon acts an appetite suppressant. Try it and let me know if it works for you!

well the 16/8 approach which is what Martin uses at Leangains is every day. He does 16/8 all the time.

and also im 5’5 1/2 And i weigh about 206
and my goal is to weight 140 130 before summer break!!!!

please help and responed as quickly as possible
thank you

15 cals per cup, if you have 1-2 cups is not going to be a problem. You could also try a something like the 16/8 fasting routine.