Hello!
I started IF at the start of the year. I have been very overweight for about 20 years and recently my weight hit 19 Stone, my BMI is 41 and I have the usual collection of weight related illnesses.
I weighed myself using my Wii balance board to get a start weight. I have used the Wii to record my weight for the last 5 years. I like how it keeps a record and shows progress on a graph. I was 258 lbs. I want to lose 90 lbs this year.
I have decided to try Alternate Day Fasting (ADF). I started on the 3rd of January. I eat between 2000-2500 cal on eating days and 500 on fast days. I track everything I eat on MyFitnessPal and wear a fitbit to monitor my activity level. I stand on the scale every morning after I go to the toilet. I also weight myself every 8 days using the Wii and track my progress on an Excel spreadsheet. 8 Days seemed sensible – 4 eat and 4 fast and then weight myself.
First weigh in I lost 5 lbs. I was very happy with a 5 lb loss after 8 days. I knew I couldn’t maintain that level of weight loss, but it was a good start. The fast days were surprisingly OK. I didn’t cheat and didn’t suffer any major side effects. My eating day average for the 4 days was 2321 cal. My fasting day average for the 4 days was 603 cal. I did have a McDonald’s breakfast once as well as a couple of chocolate bar and a few bags of crisps. I ate food I enjoyed.
The following weigh in I lost 3 lbs. I focused that week on trying to lower my fasting day calories to nearer 500. The average for 4 days was 543 calories. Again I had no real problems with the fasting days. I am eating an M&S Be Good to Yourself or Balanced for You ready meal with about 350-450 cal and a Muller Lite yogurt as a snack. My eating days are a pleasure! I do not restrict myself to what I can eat, although I do track the calories and try to stay under 2500.
Last time I lost 4 lbs. I found this week slightly more difficult though. I struggled on a couple of fast days but managed to overcome the desire to cheat. I was very careful on fast days and got my calories down to an average of 512 a day. Eating days were lower – at about 2150 calories for the 3 days I tracked. The other day was my Birthday and I ate a lot! It was a real celebration with chocolate and crisps and burgers and fries and ….. loads! I estimate about 5-6000 calories at least! I think that is why I am so happy with a 4lb loss. That is from the Wii. The other scales had me 1 lb lighter than that! CHUFFED!!
So in total I have lost 12 lbs so far. Only 78 to go!
Alternate Day Fasting works well for me because I don’t have to wait for weeks or months to have the food I crave – I can have it tomorrow (in moderation)!
I hope to post on a regular basis and I will be looking for help and support when things eventually and inevitably start to get difficult. Hopefully soon I’ll get to know some of you better and get involved in some mutual support!
Sorry for the long first post.
10:21 am
3 Feb 16