Keep On Keepin On

Keep On Keepin On  join us as we lose 50lbs or more

Hi my name is Sam M. I saw Micheal Mosley’s videos Eat,Fast, Live Longer and   The Truth About Exercise. Early 2013 I gave it go. Lost 33lbs, but regain 5lbs. In 2014  I lost  33 lbs again. Starting at 274lbs my goal is to get to 174lbs. Which will be 100lbs.

  I came to this forum in March of 2014 and have met a lot of encouraging folks. Trying to find a niche  thread for long term fasters. After two years I still have 40lbs to lose to reach my goal.  The best way to say is to Keep On Keepin On
 It is fair to say that everyone wants to be healthy, and eat healthy. At the same time, it is probably equally fair to say that most of us are not exercising enough.I believe a healthy diet can lead to better overall performance of the mind and body. That foods high in antioxidants can help promote or improve cognitive functioning. 
Here a few quotes I like to share.
“I know for sure that what we dwell on is who we become.”
~ Oprah Winfrey
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
~ Michael Jordan

Your friends should motivate and inspire you. Our circle should be well rounded and supportive. So then let’s encourage each other. It’s my hope that you decide to join us on this Keep On Keepin On thread. Wether to encourage us or to for us to Inspire you.
https://thefastdiet.co.uk/forums/topic/keep-on-keepin-on/#post-60698

Thank you Jerry 64 only 41lbs more to go.

Drink plenty of water on fast days. My experience as well as the experience of other I read about is slight head ache. Basically if were used to drinking most of our fluids with meals. Then on fast day less meal and less water . I felt a slight head ache that went away with aspirin and plenty of water.

To answer your question about when it starts and ends .
It starts when you wake up . You can have 500-600 calories as the total limit . When you wake up the next morning the fast is over. You then eat normally again.

Good luck and best wishes to you to Jerry 64!

Most Teas have caffiene in them so they raise metabolism slightly. Especially if ingested late in the evening and early in the morning.

About the loo , that’s common . Here’s a quote from live strong site.
A Limited Diuretic Effect
Caffeine has long been considered a diuretic, which means that it increases the amount of urine produced. This reputation may not be completely accurate, however. “The New York Times” reports that drinking a caffeinated beverage increases urinary output only as much as water. An article in a 2003 issue of the “Journal of Human Nutrition and Diet” explained that consuming 250 to 300 milligrams of caffeine (equivalent to two to three cups of coffee) can cause a mild increase in urine in people who have not had any caffeine for several days. The body, however, quickly becomes tolerant to the effects of caffeine, which minimizes the stimulant’s diuretic effect.

Also by keeping hydrated FULLY you can have a difference in metabolism of 17% which is a very helpful in fat loss. You may also start counting your carbohydrate intake on feed days lowering your carb intake will help us burn more fat as fuel.

My personal approach on 5:2 is to go low carb the day before a fast day. My last meal of the day prior to a feed day is protein and fat, Like salmon or catfish so that my body becomes accustomed to using fat as fuel sooner. Wether it’s from the fat of the fish or the fat from around my belly.
Also the human body uses more energy to digest and metabolize protein than carbs . So is reason I choose to have a healthy fish dinner without carbs prior to the fast day.

Also I take a que from Dr Mosely video. The Truth About Exercise.
To do HIIT exercise after I’ve eaten a fry up or eaten a greasy spoon.
As the HIIT exercise helps to metabolize the fat that gets into blood from eating. Thus the call for fat to be released from fat cells sooner in my opinion.

Well I’ve lost a lot. Had to buy new clothes, but I want to return to my weight I was after high school. Even if it takes years. If I just Keep On Keepin On I’ll transform. I also lift on feed days .

@barniesmum
Let me know how it goes.

@jerry 64
How was your first day?

@kvetina
I typical drink teas , and gave up fizzy drinks.
I mostly keep green tea with lemon , sweetened with stevia.
Another favorite is roasted dandelion root tea. I make in my Kureg cup maker.

To save money I drink 1 glass of tea then 1 glass of water. I used to spend $30 a month on soft drink 2-liters. Now I spend $10 a month on teas.

It’s been good to meet you all.
Keep On Keepin On

Jerry if your male? you get 600 calories!

H

CrazyTrying
You very welcome here.
I misplaced my mobile today. I’m sure it’s at work.
Yesterday was a tough day for me. As I fasted on Monday , and I didn’t eat correctly match my calorie restriction and diabetic sugar levels. I didn’t need rescued , but I had no energy whatsoever. I just kept drinking water. So I just came home and watched concerts on the television and had a tv rest day. Ate hummus filled sweet peppers . I went over TDEE, but I feel rejuvenated.

Well I fasted on monday, and my Tuesday pedometer at work read 19,878 steps. So it was another excellent day in terms of N.E.A.T.
Im trying too hard to get to 60lbs lost. I forget sometimes to just let the fasting happen.
I’m good spirits. Sugars are in normal range @110. So rather than fast tommorrow I’ll just cut my calories by 600 of restriction and go swimming again .

Yes I’m very glad to have others on this thread . I’m very thankful that the Mosley team makes this available for us for free.
@CrazyTraining
Sounds like a winning combination of fasting days and workout days.

@Jerry64
Which days are you fasting? On 5:2?
It seems beginners have more success with two days between fasts until they figure out which meals make successful days and which meals make for a struggle.
My goto food I just a simple can of red beans with chili seasoning in it. Seems to last me 3-4 hours before getting hungry again. It took me 12 weeks to finally have a successful 5:2 week as planned. Once the weight started coming off I was hooked! Hope to hear from you!

Glad your open about your cravings you CrazyThing.
You may find me to be on your side open about habits. New and old.

#1 exercise trumps diet.
#2 nutrient dense diet is good only if fasting!

I eat pizza but next day is fasting with beans .
I don’t want to miss out on fun and enjoyment with friends and family , but I don’t let the unhealthy foods go uncountered. So i put exercise as #1. But if my diet isn’t commiserate . I can gain or lose weight no matter how hard I strength train. I have much fat to lose so I cut spaghetti. Completely , but a little pizza on feed days. Not so much a weakness , but an enjoyment to continue with another week of fasting .

Then back to lifting

Keep On Keepin On, and Congratulations Caroline on losing 30+ .
        Affirmations help me  to not talk myself  into giving up. The weight comes off slow sometimes  . So I’m careful with my inner self talk. Funny thing happened. My daughters cat saw himself infront of our full length mirror and he hisses at himself. Of course we laugh, but I got me thinking . I sorta hiss at myself too . So i’ve taken on the task of making positive affirmations in the mirror  especially when I do my monthly weigh in.
      I used to binge from time to time, but is rare event now , mainly on weekends when out with family and friends. I don’t beat myself about it anymore or feel like Intermittent Fasting doesn’t still work for me. I learned to enjoy my food more. Especially since I’ve changed my eating habits as well. From flavor cravings and feeling full every time to eating health and healing foods and eating by calorie amounts . Basically no longer NEED to feel full at every meal.
       Ive been reading a ton about dieting since I started, and I’ve started taking planned breaks and practicing the portion sizes for when I reach goal.  In the past I’ve lost 50lbs but when I stopped starving myself the weight returned . I also eat emotionally sometimes when watching sports. I didnt realize it till I started counting calories. So I’ve learned not to simply avoid it , but change bad into good by thinking of it as opportunity graze on vegetables, and make hummus type dips that are filled with cancer fighting ingredients.  Take a poor eating habit and making into a great habit.
        “The next frontier is to start fast exercise. I want to lose a little more before I start though.”.
 I typically have stronger appetite on exercise days . I know thats not the same for everyone. But I wind up exercising more comfortably on feed days. When I started I was nearly a completely sedentary person  after a car crash left me in bed for months.  I had to find a way to lose weight instead of gaining it. I really felt like the inactivity was killin me. I very pains takenly kept strengthening muscles to assist me with more exercise.  I’m very glad for my efforts.  I’m now very active working in a warehouse where even if I don’t do weight bearing lifting or cardio  after work. I still typically find my pedometer has  way more than 10,000 steps  when clocking out. Which is in the very active range.   

That’s great Jerry 64!
Glad for you.

@crazytrying
I have done that many times. I keep a daily journal of my foods. Just notes really.
But I put them on pc and use an app that I can put tags on for searching texts and tags.
I’m most tempted on days where I dont eat anything. The number of Botched days became clear in experience was on zero calorie days.

In the beginning I was an ass to my family too. But I realized i just needed to find some alone time when their eating. And stop acting like they are doing me wrong. I use a strong fragrance that’s not very appetizing. Sometimes it’s when I’ll get on thread and write out a post or update my journal entries.
Or I’ll go for walk and talk with neighbors. Then I turn in early seems. It helps to know that I can eat the same stuff or what I’m craving when I wake up.

A great exercise wether pregnant or not is stability ball. Usually at cost around $20 and can be inflated and deflated easily. Mostly used indoors.
Many YouTube free examples to view, to help.

http://www.livestrong.com/article/103791-stability-ball-exercises-pregnant-women/

Cautions
Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while. Ask your doctor if stability ball exercises are safe for you at whichever stage of pregnancy you’re in.

Oh. I’m sorry for your loss. My wife and I lost her first pregnancy. We went on to only one after that.

Does stability ball intrest you ?

http://www.muscleandstrength.com/articles/what-happens-when-fat-is-burned.html

This article explains very simply what takes place to “lose fat”.
While fasting alone does help me to lose fat, when i also exercise on a fasting week I seem to see the scale move on a weekly basis.

I like to exercise both before breakfast and after dinner. 
On fast days I try to eat twice  at noon and at 5pm

Or if I’m working 3rd shift. At midnight and 5am. 

That sounds great Jerry 64

I’ll try That 8/16 approach . I’ve been trying to eat all calories in a 5/19 window.

Maybe 2 boiled Eggs upto 200 cals
Shrimp 200 cals
And 200 lean beef
It’s a little over my 25% mark for protein ,but it sounds good.

Yes it a window of hours to consume all calories.

I’m very interested in research and trials on the subject.

Basically it Stimson from research that indicates that consuming all calories in 1 meal or 1/23 has poor issues associated with it especially bone density. So the arguments go then. What is the safe window to consume all calories . The answer of 4.5/19.5 has no known side effects .

When get into fasting on 4:3. And I’m really disciplined I try to eat at noon and again at 5pm.
So it’s still social. Lunch with friends , dinner with family.

I must apologize. I’m so sleepy I’m will give better info on subject sometime tommorrow . As I work third shift and have word double shifts all this week. The circadian Eating patterns is of big intrest to me. As I believe it help or hinder Maintenance of goal weight.

Best wishes.

I did manage to skip rope. In HIIT style today for seven minutes!

Thank you Ann247
That’s very good advice. The only thing I might add to it would be about the multi vitamin.
If a woman is trying to become pregnant. It may be a good idea to ve on prenatal vitamins prior to conception. I read an article that I can’t reference at this time. It suggested that the march of dimes points to there being a significant drop in birth defects for children whose mothers were taking prenatal vitamins.
I’m not correct in this number , but is something like the instances of asbergers and autism drop to 1 in 1,400 on prenatal vitamins where as there is no difference in multi vitamin or no vitamin where the instance is approx 1 in 100.

My wife was diabetic and she was told she couldn’t conceive , Then it just happened , butshe lost it at 3 mos. Her gynecologist said we needed to wait for specific time, but we try again to be on the prenatals and have her sugars under strict control . My daughter is perfectly normal glad to say. She’s 11 now. We didn’t try again our only child for the both of us.
We also told during her pregnancy to see the dietitian, which gave a great meal plan , and taught her how to use keto sticks. In that way she kept a journal of what foods caused her to gain weight. And what meals caused weight loss. I was amazed at how well her 2nd pregnancy was , wished she kept on with the control after wards, but I have to respect her right to chose for food lifestyle herself. Her and I are worlds apart on dietic issues.

Thanksgiving was wonderful this year. And managed to have a great weather day sunday and decorated our porch with the Xmas holiday decorations. We were given a new Xmas tree for some reason . I liked the old one. So intead of trashing it I just set it up in the back yard and let the kids play with it. The wind kept blowing it over , if nothing els it wad good for much laughter . Especially since a squirrel has taken a liking to it and keeps leaping in and out of it. I just love to hear childrens laughter. We finished off the weekend with cups of warm drinks they prefer hot cocoa. , but Im concerned about my health and drank roasted dandelion tea. I just like it very much really.

I’ve been fasting intermittently for 19 months now. I came across an article that explain a small trial where dieters” went on a planned break. Instead of just quiting . The small group of people all returned to their meal plans . The results indicated that taking a planned break helps to extend the duration of the calorie restriction dieting” . I said all this because that’s what I’m doing now. I’m on a planned break from fasting from thanksgiving to new years. But if I binge I’ll fast. And I plan to fast the day before and the day after any holiday feasts. I just didn’t want to appear fraudulent by talking about fasting but actually on a break.

I believe ADF if best for overall health , but I can’t seem to gain much muscle mass , so this planned fasting break is giving me time to focus on muscle building diet . My weigh in on the 27th was 211. I’m now 214 I’m ok with that. , even I’m taking the cue from the body builder forums on how to bulk and cut.
I’m able to do weight lifting and enjoy it. So my planned break is from calorie restriction, but I’m still keeping on with healthy lifestyle.
After giving it some thought I’ve decided I may go through a some experimentations with detox When I restart my fasting meal plan again . My next reachable goal will be 200lbs.

Jerry64 are you still with us?
Did you get a chance to read the 5:2 book. Or watch the. Eat,Fast,Live Longer video?

Yes exercise can help to lose fat. However typically it’s food intake that is the bulk of calories. If you are fit enough to do the shred exercise on your feed days it will subtract from. However if it’s only 1/2 hour then it may not be a significant amount. Not knocking the shred.   What I find doable. Is to aim for 2,000 calories of exercise , because I find it achievable ove a weeks time. Especially if I roll out bed and do 50 calories of bar bells.  Breakfast I do calisthenics for another 100. 
 Lunch I  skip rope for 100 calories
 After dinner I lift , skip and or walk for  about 1 hour for another 100.

It just happens that I don’t get it all done .  So the math is 7days x 350 calories . 2,450 .  Leaves me appoxamitely 4 missed sessions.  A week and I still am approximately near 2,000 calories of exercise.

Then I aim for 5,800 calories of diet restriction.
My  BMR allows for 2,000 calories a day to eat.

I choose to follow 4:3. 3 fast days a week.

But that’s still only 4,500 calories of restriction.

So the feed day also have restriction  of 325 less Than BMR.
Leaving me with 1, 675 calories  to feel sated on. 

I wish I had the determination to to stick with it every week until goal , 
What I’ve found is that instead of 8lbs a month .  I’m more able to lose 5lbs a month.   Doing this 7800   Of fasting, restriction and exercises.     For two weeks  very strictly.  Then the other two weeks a month I aim at the  1 lb a week. 

To be clear , that’s my personal approach , not suggesting for anyone else.
It’s my proven doable tentative schedule.

I’m all for doctor approved exercise, and calorie restriction . Safely losing fat just must be the priority. 

I tell you , the problem as I see it . Many exercise programs  aim for short term goals.  And personal preference is the big factor.  I don’t like spending time at the gym.  I’m not wild about dance videos.  Those work, but I just dont stick to them long term.  So my approach is do the exercises that I enjoy.
I really enjoy skipping rope, so even though it’s a great way to exercise it’s not for everyone, but for me I have a blast so it’s a long term way of life for me. So is the lifting and boxing. Sorta male oriented . But someone else may like the dance videos  and enjoy them enough to do them long term.

What it comes down too is the  calories in and calories used.
Best way to do that is count the calories of the food and the exercise.  

What I’ve found great about 5:2 or intermittent fasting is .  I can start and stop it anytime . I helps me lose. Approx 1 lb  a week every time .

My problem is I don’t always obey my feed day rules so my losses are dragging out for long time.   However ,  I’ve lost 62 lbs since starting 20 months ago.   When I relax and decide rather than hope I’ll lose it all.  Even if it takes 4 years.  I have confidence it is going to happen.  .

Along the way I’ve been self teaching about the all the vitamins and minerals. Have a go at different exercise plans.   The forum helps a great deal.  As my family and friends are not as enthused as I am about healthqnd healing foods or want to hear about another lb I’ve lost.   However participating on the threads I do find the a community of people that do want to tell about their experiences to.  I’ve learned a lot more than I expected here on this site.

Im constantly adjusting my meal and exercise plans to fit my life . Rather than fit my life around my diet.

I typically eat at 12 and again at 5 . I find that I experience being a little hungry every day help me stay used to being hungry on fasting days.

Pucker toe
I’m glad you posted here.
Your near to my experience of there should be a better scale result, but seems to be slower than most others. Kudos on going paleo. That’s not easy to do. Once your shifted it’s easier to stay on , but moving from modern foods to paleo is typically a struggle.

I heard somewhere and may just be one of unreferenceable quote phases.

If you run every hour of the day for 365 days. You lose 8 lbs and that’s it. No idea how true that is.

My approach is to do lifting , mostly the compound lifting that uses multiple muscle groups per lift.

I also walk a lot at work , my pedometer is rarely below 15,000 steps on week days.
And
I use a jump rope to do HIIT 3 times a week.

Then I do the othe longevity practices. Better foods and better exercise. And the weight will eventually come off. I foundd I have to do 4:3. Or wind up maintaining.
The problem there is if I’m not vigilant about protein , I don’t get any muscle gain.
My goal is to be 175 muscular, as opposed to 175 sedentary, IMO a man still looks plumpish.

After reading your post I would still aim for 1lb a week if it’s doable.

But 1/2 lb a week if your in no hurry and have confidence that you wont eat more than TDEE .

Something else I do is to eat a little less than TDEE at least 2 days a week accompanying the fast days.
Taking from the calories in calories out . If your struggling with the 500 calorie fast days, then a simple calorie restriction everyday may add to the same sum of calories. It may be either way or a combination of both.

My routine is not the same as the book. The book worked well in the beginning , but when I plateau. I adjusted to fit my schedule and my preferences.

I do calorie restriction for 2 weeks , to lose 1 lb a week
And ADF for 12 days to lose 3lbs
I lose about 5lbs a month when eat to letter of my plan.
I lose a little more on that eating p,an when exercise gets up to the 2,000 calories a week of exercise of weight bearing exercise.

Will be back on later today with some general recommendations.

Jerry 64. Are you still with us?

Glad you’re still trying Jerry 64
Good luck!
How’s it going ?

@pucker toe
I remember recently posting on another thread about some health foods that with sleep.
Like chickpeas.

It inspired me to find a good hummus recipe , that uses chickpeas , but instead of chips I use mini- sweet peppers . I ave to admit to that becoming my new favorite tv snack on feed days. I’ve not been having any poor sleep issues . Not sure if it’s just coincidence.

@jerry I’m glad to hear from you. May I ask why you chose to restart with intermittent fasting?

I’ve tried many of the mainstream diets , for me intermittent fasting give the chance to lose fat
Without feeling hungry every single day. Also the chance to have good energy to work out on feed days.

There are many websites that show how many calories we burn per per exercise.

I do lifting, but I enjoy it .

I was injured in a car accident nearly 3 yesrs ago. Mostly in pain in my foot. not seeking sympathy just the back story. I was gaining weight , I could get up on my feet let alone do cardio . While I was down I startrd to do some reading on metabolism. I thought if I could lifting I could build up enough muscle to increase my metabolism. But as it turns out, its my understanding that bmr isnt increased significantly enough to amount to big fat loss like I need to be doing. So my attention turned not to muscle building , but muscle strengthen ing. Basically the same thing,but I can handle the activity better . Manage the pain better . So thst is why I do the lifting. It dimply mskes me feel stronger and more comfortable.

However realizing that workouts dont have to be fast and furious . Imo opinion I just need to burn calories period and any which way will apply to calories in and calories out.

So my 1 week formula for losing fat is for a 1 week cycle . I try to exercise for 2,000 calories but also count my food intake calories . My bmr is 2000 calories currently. Since 3,400 calories = 1lb .
if I to have calorie restriction of 5800 . So 3 fasting days really help me get near the calories restriction im going for. It seems im able to lose much more fat through dieting than the exercising. However I keep on keepin on with exercising for its other health benefits, and help me achieve the 2lb fat loss goal per week .

I dont do it every week though. Going for 2 lbs I mean. I try very hard for two weeks then just go for 1 lb for about two weeks until a new monthly cycle gets started. So I lose between 3-6 lbs a month on average. I am happy with that as opposed to gaining or remaining the same.

So I keep weights all over the place in my home. So when I wake up I just start right in . Using the calories per hour guides. I keep track on my mobile phone.but aftet logging the numbers so often I know most of my numbers by heart .

Basically I just dont push myself to exhaustion unless im strength traning. I do it enough to get to around 100 calories so I can keep doing it many times a day.

for a long time last year I wouldnt try to exercise on fast days. And tried to 3 fast days and 4 exetvise days. It was simple formula.
3 600 calorie feed days.
4 600 calories exercise days
I found it very simple and doable.

I apologize for not editing this . Im on a friends mobile . Im having mobile issues. But keep in in touch about 1 time a day until I get it resolved. Basically if I can wait till januaury I can save much more money and get a better phone with a better data plan. But until then I dont have a mobile. Or any other internet connection.

Basically I go in ten minute bouts of exercise .is nearly 100 calories if using compound movements.

so not just arm curls . But lift with both arms weights of the floor and over head using multiple muscle groups. And movements like squats and lunges. Running in place and jumping jacks push ups and pull ups but swinging legs up into chest.

Have to as strong as ive become I feel even better than I did before the accident.