Have been on the 5:2 for two weeks now. So… 4 days of the 500 calories. However, I have been unable to keep my calories that low, and usually end up with 700-800. Those days I have also walked 5 miles, so I’m hoping that the calorie expenditure for those days makes it okay to up my calories…

Or, does this negate the positive effect of the Fast that day?

HI S:

Despite advertisements to the contrary, you cannot target fat loss – you will lose fat from various parts of the body at different times and at different rates Exercise does not help.

Just keep doing 5:2 and you will be fine – no need for an extreme diet. Here are some tips: https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/

Good Luck!

Sberry – fluctuations in weight are not at all unusual and they don’t mean that you need to add even more fast days. My weight loss journey was definitely up and down and the weight on the scales bore little relationship to how careful I’s been. I found that I needed other guides in addition to the scales. For me it was taking measurements and I also used the fit of tight garments (eg tight jeans).

Unfortunately many things can have an impact on the scales that have nothing to do with what you are eating – eg hormones, fluid retention, inflammation, medication.
Before I reaches menopause, the hormonal changes in my monthly cycle could alter my weight by as much as 3kg. I also have rheumatoid arthritis and changes in my inflammation levels can also change my weight by 2-3 kg. It can be so difficult to work out whether it’s our food intake or other things that have cause a change in what we weight. The only real guide is to take a longer view – over time a trend in weight loss will be obvious if you are eating less than your body needs. I know that can be hard when we want the encouragement of frequent weight loss to spur us on. I eventually stopped weighing regularly and moved to only weighing monthly, which helped eliminate the stress of daily fluctuations.

Sberry1123 – first of all, stop saying that you can’t loose belly fat as you are 39. Man you can get 6 packs even if you are 79, by just grabbing correct knowledge on nutrition.

The 5:2 plan works, and even the 16:8 per day, which I am on is a perfect path to move on 5:2 or even 4:3, which my sister is now on.

For weight loss, you need to also do some (little) cardio, and thus I would suggest you to check out interval training on tread mill (twice a week – just for 20-25 mins) and compound exercise, 2-4 times a week (I am doing twice a week). Check this muscularstrength.com/beginners-guide

So, connect with people who motivates you and as you can & will loose belly fat.

Two things. For your fast days Id try and go down to zero cals and up the non fast days by 400-500 cals. Basically you are not doing intermittent fasting, your just doing restricted calorie dieting. What you eat has a huge influence. 1300 calories of processed foods is not the same as 1300 calories of high fibre foods. So what are you eating? Avoid processed grains and sugar. No bread, cakes, biscuits, pizza, breakfast cereals (pure junk). Lots of cruciferous veggies, beans, lentils. Some fruit like berries, or a tart apple. Drink 2 tablespoons or apple cider vinegar before every meal. The vinegar decreases insulin spikes after a meal. This aids the use of fat as an energy source. Good luck.

Sberry, perhaps you are over-managing this. Stick to the standard 5:2 diet for 2 months and see what happens. Weigh and measure before and after. Belly fat is difficult to lose but not impossible to reduce.
I eat 600 calories on Fast Days and about 1450 calories on most non-Fast Days. I’ve been at or around my target weight for months by doing that.
How much are you trying to lose?