Eat right and exercise as consistently as possible and apply both moderation and portion control when it comes to indulging. When you have less fat to lose, the road may be harder; consistency is key.

It is almost impossible to lose weight without exercising regularly. Proper workouts are necessary to burn fat to reduce weight. Follow this habit of Counting calories to know what kind of food you are eating. You should know how to locate a food’s caloric content and its serving amount.
http://femmefitalefitclub.com/2014/07/surprising-reasons-youre-losing-weight/

Sassy, Im now a 22.3 bmi so well in the healthy zone, Im still losing 2lbs a week but using 4:3 and long fasts (24 hour total fasts then eating in the evening)

Gerry, as long as you are in a deficit you will lose weight, whether one or three meals.
OP: I have been in the healthy range to begin with and I have steadily lost weight over the last 9 months, down from 65kg to now 56kg (170cm ), so yes you can lose weight, albeit a little bit slower.
My BMI is down from 22.5 to 19.5.
Stef.

Hey guys,

My BMI is around 21-22 mark and i can nver shift any weight on all diets i have tried. I seem to have dropped about 4 pounds since starting this diet 3 weeks ago and also with no exercise (I do plan on making a comeback at the gym soon!) I seem to find that if i do my fast days 2 days per week but also cut down on other days so i am around 1200 calories on some of them. Just thought I would share my own experience as I usually really struggle to lose a single pound! 🙂

@sassiegirlie89 I wonder if it might help you to weigh yourself at Boots or another pharmacy that has their scale calibrated on a regular basis, that would give you a good baseline and tell you which of the scales that you use is more accurate.

Unless you’re very experienced at estimating kcals, in addition to following the advice to calculate your probably BMR and TDEE, you might be well advised to track your food intake so that you have a good idea of how much you’re consuming.

As for whether it’s harder to lose when you’re overweight or moving down the ‘healthy BMI’ continuum, I plateaued for lengthy periods throughout my weight loss and that was true when I had more to lose and when there was a lot less. Some people lose predictably and consistently, it’s very much an individual response.

Hi Guys
I have been doing the diet now for 2 weeks but I have followed the Alternate Day Fasting (ADF) and have lost 4lbs in total which I consider an excellent rate to diet. I am also 5ft 2″ and weigh 9st with a BMI of 23 and I also find it hard to lose those last few extra lbs. When using the ready reckoner on the home page it says my TDEE is 1471 calories on my non fast days and when deciding upon the number of calories to be eaten on a fast day (being a quarter of your TDEE) I decided to eat 350 calories on my fast days. I lost weight on my fast days but found I put the weight back on again on my non-fast days, so I decided to eat around 1250 – 1300 calories on my non-fast days and 325 calories on my fast days. I decided upon this figure being a quarter of a TDEE of 1300. I now maintain my weight loss on a non-fast day and lose on my fast day which I am sure is what it is all about. We are all different shapes and sizes and so I think we need to customise our daily intake of calories to suit our dieting needs. If you manage to find the number of calories you can eat and maintain weight then a fasting number of calories will be one quarter of that amount. I hope this all makes sense to you all, but I feel this is what works for me.
When considering exercise, I do not attend a gym but I love walking and therefore I have upped my walking regime taking a few extra walks and speeding up a little every time. I am feeling really fit and energised so again, I think that is what it is all about.
Happy dieting!!

@fastshirl – your point about eating a quarter of TDEE is just what I needed to read. I only have 3kg to go to my goal weight and I’ve been hovering around the 55kg mark for 6 months, even though i’ve been fasting and eating just over 500 cal on fast days. I even changed to eating very low carb to combat the hunger and cravings but with no success, although I do feel a lot better and less bloated since.

So, my TDEE is 1490 (sedentary, although I’m only sedentary on the weekends) and today I fasted through until dinner time and had a small low carb stew at 325 cal. Here’s hoping this is the end of my frustration!

I’ve got my bmi down from 23.9 to 21.2 and it has been so so slow. I don’t know how much more weight I need to lose, but I need to get my belly down to 32″ from 36″ to be deemed healthy – my belly has barely budged since I started back in September.

Definitely going to be a long slow process for me, especially as exercise is problematic – I’d do weights if I was physically able.

Swimming gives me too much joint and nerve pain. Exercise generally wipes me out so much that I can’t get out of bed to go to work. Developed fibromyalgia after an accident when I was in the military.

My chiropractor is trying to get me exercising agin but it’s been a long road. Interestingly I’ve only lost a stone but she reckons I’ve been in less pain, seen her less often and been easier to adjust since being on the 5:2 diet but she can’t decide if that’s the weight loss or the ‘autophagy’ and ‘neuroplasticity’ that can be induced by fasting.

I’m going to reasses my TDEE more often too, I think it’s really important when you are a normal weight and trying to lose.