Posts Tagged ‘fasting for weight loss’

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Intermittent Fasting Week 34

Saturday, August 22nd, 2009

Oh dear ,  just did my weigh in for this week and I am showing that last weeks loss of 2lbs has been reversed. I am back at 186lbs, a 2lb weight gain. Though I don’t feel I have gained, My clothes are not tighter and I have not moved up a notch on the belt.I have to face the facts I have.  I had a bit more of a social week this week, and for me social = alcohol.

No doubt the extra calories this week are from a larger number of beers than normal, I worked out that this social blow out contributed an extra 2500 calories to my weeks total.I still did 2 days of intermittent fasting this week , but this does show you that you use intermittent fasting and still gain weight.

This is the first time this year for me I have gained weight while fasting, the only other time I have gained weight was during a break from intermittent fasting , as I had reached a plateau.  So the plan for this week is to take more care on the the calorie intake. I still did my body weight exercises as normal, plus I went on a couple of long walks to take a break from the laptop during my work day, but as Craig Ballantyne is fond of saying, you can’t out train a bad diet, but more on that tomorrow.  We all have good and bad weeks, as a retired dieter, I am not going to be downbeat over one week which is not the normal routine causes me to gain weight.

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Intermittent Fasting Success Continues 2 Week Upadte

Sunday, August 16th, 2009

It’s funny , but sometimes you expect the worst, and then are pleasantly surprised. This was  one of those weeks. Last weekend would be best described as a “heavy one ” so even though I had done my 2 intermittent fasting days as per Eat Stop Eat during the week,  I was still hoping at best to have remained the same weight. Stepping on the Nintendo wii digital  scales Saturday morning, I was thrilled to see I had lost 2lbs. In lbs I now weigh 184lbs, which is 13 stone 2lbs or 83.4 kilos.

That 2lb loss puts me at the lowest weight this year, and the goal is ever closer. In a week, when I had more beers than usual, I am thrilled with the results.

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Intermittent Fasting Week 31 – Bye Bye Weight Loss Plateau

Saturday, August 1st, 2009

So the first day of a new month, and I just recorded my weight. I also took some new photos of my progress so will look to get them online once i have a little time to create a progress page.

It seems the break from intermittent fasting for 3 weeks has worked , I lost 3lbs this week . This wipes out the weight gain I had during the break. I now weigh 185lbs, or 13 stone 3lbs or around 183.91 kilos. This puts me back at the weight I was on June 19th, but during the month I have lost 2% body fat. Down from 17%  to 15% , this means I have lost fat and added  muscle in the last month.  This is a good example of how sometimes you can’t go by the scales alone. The scales say I am the same as I  was on June 19th, but I was 17% body fat then, so I have actually lost over 3lbs of fat . I can tell by my clothes, but I know how hard it is to dismiss what the scales say !. So what has changed in the last month ?. I altered my bodyweight workouts so they were more demanding. I had realised that I had not changed my body weight exercises  and basically my body had got used to what i was doing and I was not progressing, clearly through the month of July, the new bodyweight workouts  are now making a difference. My new goal this month is now more body fat related than what the scales are telling me. Long term, I want to get to 10% body fat, which if I continue to lose weight, and just maintain muscle means I should be around 176lbs  when I reach that point.  I still am on target to achieve this by the end of the year, hopefully the weight loss plateau is now behind me and the final 10lbs or so will start to fall away.

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Back To Intermittent Fasting

Monday, July 27th, 2009

So after a 3 week break from fasting  in my attempt to break a weight loss plateau I weighed myself for the first time since the break on saturday. The result was a 2lb weight gain.

I now weigh 188lbs – 13 stone 6lbs 185 kilos. This is the first time this year I have gained any weight, but the fact I had taken a break from fasting and increased the number of calories I consume I think this shows that even when I am not using intermittent fasting to control my weight,  my eating is under control.

I am looking at the long term goal here. In recent weeks I was not losing weight with the routine I was following, I decided a break of 3 weeks should be long enough for my body to notice the change in my eating habbits. I now expect weight to start to come off once more.

I am fasting today, and my next weigh in will be on Saturday August 1st.

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Intermittent Fasting weeks 28-30

Friday, July 24th, 2009

As I write this post I am 19 hours into a fast. This will be my first 24 hour  intermittent fast for more than 3 weeks.  Since I last recorded my weight  on July 3rd, I have mixed up my eating routine to try and break a weight loss plateau . My last recorded weight was 84 kilos. I have continued with my body weight exercises, but have not used intermittent fasting during this period.

Even though I was not fasting in the last 3 weeks, I have noticed how my attitude to food has changed.

I have no desire to overeat. As a retired dieter, I of course do not view that I am on diet, so I also don’t have the feeling I have come off it for a few weeks and that I have license to go crazy and eat anything. I have continued to eat the same foods I always eat, the only difference has been to eat on a more regular basis . I have not had a typical set time for eating, I have had something to eat when I am hungry. I have found this is the main change in how I eat since I started fasting, I simply can’t eat if I am not hungry.

The clock may say it is lunchtime, but If I am not hungry, I wait until I am. Even when not using intermittent fasting I am not going to eat something just because it is meant to be lunchtime.

Does this mean I have beaten the hangup most of us have with when to eat ? I don’t know about that, and I can’t speak for anyone else on this, all I know is, in my case there has been a definite psychological change in how I look at eating.

I  do find when I am not fasting I want to eat something late evening, mornings when I am working I don’t seem to want anything.

I think if I was to use just the condensed eating window method of  intermittent fasting , my ideal time would be to eat between 6pm and 11pm.

I was also interested to see how I would find doing a full 24 hour fast after not fasting for that length of time for over 3 weeks.  I have to say I have not had any problem.

This week I will do 2 fasts of 24 hours, so in effect I am back following the eat stop eat intermittent fasting plan, that I first started with back in January.  I will next record my weight tomorrow morning. Saturday 24th of July, to see if I have gained any weight during the break from intermittent fasting . If I was to make a guess right now I think I am perhaps 1 kilo heavier. My belt is always a good guide, and I have not had to move up , but It feels a little tighter. My expectation was that during this break I would gain a little weight. I will then record my weight again on the 1st of August, and I hope the fact I have had the break from fasting will then enable me to lose the final few kilos my body seems so keen to keep. If I am losing 1lb of body fat  per week while fasting twice per week, I will continue with that routine.  My goal will be to lose 4lb of body fat in August.

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Intermittent Fasting Week 27

Friday, July 3rd, 2009

Fasting for weight loss : The scales say no , the belt says yes !

So week 27 of fasting for weight loss and this week the scales show the same weight, but I have moved a notch down on the belt, indicating I have lost some body fat from my waist area.

If I am honest, the scales not moving again does make me feel some disappointment, but I have to remind myself that when I look in the mirror, I can see a positive change.  All the same, weight loss has stopped, so I have give some thought to see what I can do to move on and break this weight loss plateau.

I am going to change my body weight exercises routine this week, as I feel my body has got used to the current workout routine. I will also change my fasting schedule.

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Intermittent Fasting Week 26

Friday, June 26th, 2009

Well I have reached the halfway point of the year using Intermittent Fasting for weight loss. I just have weighed in for the 26th week and  It seems that last weekends over indulgence has not done too much damage.

I remained the same weight, which considering I did not hold back last weekend, I am happy with.  I also think I am reaching a point where my body is changing more than the scales. The scales register no change today, but I have moved another notch down on my belt, and when I look in the mirror, there is no doubt I am leaner than a month ago, even though I have only lost about 1lb in the last 4 weeks. I don’t do measurements  or body fat every week,  but I will get them done at the end of the month.

Intermittent Fasting is only one way to lose body fat, but for me it works. I did want to say that no matter what method you use to control your weight, the weight loss does slow down.  Since my post on May 1st I have only lost 2 kilos, but  it is still a loss, and it is a loss that has been achieved without cutting out any of the foods or drinks that I enjoy.

If you are reading this and you have alot of weight to lose, please remember that you will see your weight loss slow down too, but you have to look at it from the point of view of your weight it is under control, you are not gaining, you are losing fat, all be it more slowly, but this is to be expected.

Intermittent Fasting is now part of my normal lifestyle, and it will remain so. I set a target to lose 56lbs. by the end of the year. I am only 11 lbs ( approx 5 kilos ) off that target, and I still have 26 weeks to do it. It may take as long to lose this last 5 kilos of body fat  as it did to lose the first 45lbs but I am prepared for that.

I still have holidays and some weekend breaks to come, so I even expect the odd week where I may gain some weight in the coming couple of months. Again the important thing to remember is the long term target. As long as the overal trend is downwards ,I will be happy. With only a small amount of weight left to lose, I am now looking at the trend over a month rather than by the week.

I am a retired dieter, and I have found a way to lose weight while still enjoying the foods I love, a few party weekends does not change it.

If you are new to Intermittent Fasting and  want to use I.F to lose or control your weight, then to start I suggest the book Eat Stop Eat by Brad Pilon. Reading about intermittent fasting in his book helped me understand the science behind Intermittent Fasting, and gave the grounding to go on and achieve the success I have had to date.  Brad also offers a 60 day money back guarantee, you can read more here.

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Intermittent Fasting June 19th

Friday, June 19th, 2009

Is the plateau broken ?

Just completed my weigh in for this week and I have lost 1lb ( 0.5 kilos).

Current Weight is 84 kilos approx 185lbs .

After 2 weeks of staying the same, This week the scales have moved down.

As I mentioned in my post earlier in the week This was the first time I have experienced a plateau since I became a retired dieter and started using intermittent fasting for weight loss.

My weight loss has slowed down now, but I expected this, and if you are looking to lose weight long term, then you should too. The fast weight loss at the start is a great motivator, but you do have to remember as you lose the weight, the rate you lose at will slow down.

I will say though , when I lose body fat now, even when it is only 1lb, I can notice the difference.

I do not expect to lose more than 1lb ( 0.5 kilos) per week now, but I am happy with this. We do have to remember that to lose 1lb I need to cut approx 3,500 calories per week from my diet. As my body weight has reduced , I am using less calories than previously, so to lose more than this would now be very difficult.

I have been a retired dieter for almost 6 months now, and the weight loss for that time is 46lbs , so I am only 10lbs off my 12 month target.  When you hit a plateau like I did, it is good to remember your original goals. This will stop you getting  disheartened by a couple of weeks where the scales don’t move.  It may take me the rest of the year to lose that 10lbs, or it my take 10 weeks. What I do know is I won’t lose it quick, but when I look at what I have achieved over the last months I can be patient.

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Intermittent Fasting June 2009 Update

Monday, June 15th, 2009

Sorry for the lack up of updates over the last month , but work wise I have been focused on helping a new client with their online marketing campaign and sadly I didn’t find the time to  update.  I now have things set up, so can return to adding some blog posts on my progress. Rather like London buses, now you have waited for one for a while, 3 will come along in quick succession !.

Even though I have been very busy with work I continue to use Intermittent Fasting to reduce my weight. I have continued to weight in on a weekly basis, so here is a summary of the last 5 weeks.

Friday June 12th I weighed 84.5 Kilos or   186lbs ( 13st 4lb)

I was losing weight at the rate of about 1lb ( 0.5 kilos) per week through May, but as I entered June, I have hit my fist plateau. My last 2 weigh ins have been the same.

I expected a plateau at some point, but to be honest, I thought it would have come long before 5 months of continued weight loss.  So how do I feel about the plateau ?.

Well I simply look at the bigger picture, which is the last 5 months, not the last 2 weeks. In 5  months I have lost 45lbs, I have still not gained any weight, so I am fine with it. I know I am not overeating, but if I remain the same weight over the month of June, I will see what I can do to move past it. So far I am ahead of my target, so I am not too worried. I know I have not done anything different, so it is not the fact I have increased the calories I eat, but I am of course over 3 kilos lighter, and I am fitter, so I actually don’t need as many calories to move my body around as I did !.

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Intermittent Fasting week 14

Tuesday, April 14th, 2009

Sorry this Fasting for weight loss update is a little late, but I had some time off over the easter break. I did weigh in on Thursday and lost another pound. I think this coming Thursday may see the first week i don’t lose weight. I have had family birthdays and visits from friends, so the holiday weekend has meant more eating and drinking than on a normal week.I am fasting today and it is going well.  We shall see what Thursday brings.

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