@timbermiss: Awe, I feel your pain. I currently fast 3 days a week. I have had weeks of a 1/2lb gain too. I can say from doing this just over 3 months weight does fluctuate throughout the month (especially hormonally) *I got a new scale and currently weigh myself often (in the past I only weighed myself once a week* Although I don’t recommend weighing often, it has given me some good data (I have all of it stored with dates and times) and to tell you the truth I have seen my weight read higher on some occasions in the morning than the evening or afternoon (the standard is that most folks get the most accurate reading 1st thing in the morning right after you have gone to the loo) SOOOOO I learned that while the number on the scale does give us an idea of our weight, it can change as much as 2-3lbs throughout the day (at least mine has, by the data I’ve collected)

Now that being said – I also LOOOOOOVVVVVVEEEEE to eat portions that are way bigger than I should and I drink stouts! Oh My Gosh talk about self control?!?! ah yeah. Here are the steps I took to improve my weight loss.

1. I decided to keep track of ALL of calories every day for about 2 weeks (something I don’t like doing, but made myself do, because I needed to see WHAT was causing me to either stay the same weight or gain!)

2. I noticed I tend to over do it just a bit on my NFD (non-fasting days) this is one of the reasons I started out 4:3 (4NFD and 3FD) so that I could get a bit more control over what I was eating and have a bigger calorie deficits.

*this helped a bunch but then I noticed I was just maintaining my weight and not losing. So….

3. I also switched my FD 400-500 calories to WFD(Water Fasting Days) or LFD(Liquid Fasting Days with 100 calories or less which I count the calories of my broth) Switching to WFD or LFD has helped a lot!

I have actually started to improve my attitude with food on my NFD. I am just getting to the point I don’t feel deprived from FD to NFD. I know that on a FD I remind myself I can have the dinner and/or stout the next day. Then on my NFD I have become more mindful and feel more of my true hunger and when I just WANT something just because well it looks toooooooo good to pass up.

Give it some time and make adjustments. This WOL(way of life) is about paying attention and figuring out your eating rhythm that helps you feel your best.