Welcome to Jump-Start January! The January 2023 Monthly Challenge. Whether you are an old 5:2 hand, a prodigal returner or a brand newbie there’s a place for you!
January can be a tough time to start fasting after all the holiday temptations of sugar, carbs, fat, alcohol, staying warm/cool (depending on winter/summer), taking time out, letting our hair down, redisovering stretchy clothes … Climbing back on the scales can be a shock, while it’s hard to find motivation when it’s dark/cold or bright/hot. But we’re here with a simple monthly challenge to start doing things differently right now. It’s simple: 5 days of eating normally* and 2 days of fasting each week. Other than that, we’re setting our own goals, holding ourselves accountable and encouraging one another. So let’s Jump-Start January together and see what changes are wrought!
*normal eating = the calories our body needs – see TDEE
The monthly challenges were started by @coda in May 2016 and have been going strong ever since. It works like this:
1. Introductions – in your first post please introduce yourself to the group. It helps us all get to know each other and is really helpful for new people getting to know regulars. Perhaps say something about where you started, your journey so far, what you’re aiming for or what differences fasting is making. You might like to include your starting weight or your goals for the month – whatever you are comfortable sharing.
2. Spreadsheet – I’m hoping that @at will kindly post this month’s spreadsheet in a post below! The spreadsheet is in alphabetical order by username. You can use it to record and track your progress as well as keeping track of how others are doing.It can help with perspective, accountability or planning. Keeping track can help us to measure progress, spot patterns, remind ourselves how far we’ve come. You can use the spreadsheet, the forum’s tracker, your favourite app, pen & paper or whatever works for you!
3. Posting – Please start each entry with the day of the month, where you are, and what type of day you are on – fast day (FD), non-fast day (NFD) or controlled day (CD). We’re all over the world and in different time zones so it helps us keep track of which day we’re talking about, who else is fasting etc. Eg I’ll start on 1 January with Day 1 – UK – NFD
4. Frequency – Some people post daily, others only check in on FDs, others from time to time. Some are short & to the point, others long and chatty. If you‘re posting for a second time in the same day please head your post eg Day 1 second post.
5. Content – Comments or questions, complaints or celebration – post anything you’d like to share with the forum. Recipes, tips, tricks and bright ideas are always welcome. We all have good days and bad days, days we fall off the wagon or have days when we are hanging on by our fingernails, days when our mojo deserts us and days where we feel completely in control. DON’T GIVE UP: whatever it is, you are not alone!
6. Community – This is a worldwide forum so there’s usually someone online. We all do our best to offer advice, support and solidarity.
7. Pocket list – a list of the names of people with the same goal on a particular day. It can help to remind us we’re not alone by mentally holding the list in our back pocket. Anyone can start or join a pocket list. Most pocket lists are for a FD but they can also be used for people doing Veganuary, going alcohol free, on a daily plank challenge. If solidarity and company can make a difference, we’ll put it on a pocket list!
8. 5:2 basics – answers to many FAQs plus top tips:
https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/
9. New? – please read #8 again
10. Hosting – As the host of the Jump Start January! challenge I’ll start us off, read every post and respond once a day. But luckily this is a friendly and encouraging international community so don’t be surprised if you get lots of answers. Please feel free to answer questions, share ideas and encourage others too!
Common Abbreviations
5:2 – 5 days NFD – 2 days FD
16:8 – 16 hours fast – 8 hours non fast
IF – Intermittent Fasting
ADF – Alternate Day Fasting (FD – NFD – FD – etc)
AF – Alcohol-free
B2B – Back to Back (consecutive FDs)
BMR – Basal metabolic Rate
CFD – Controlled Food Day (a day’s eating comfortably below your TDEE)
DH, DD, DS – Darling Husband, Daughter, Son
DTF – Dry ’til Fri
EE – Emotional Eating (reflex grazing out of a need for instant comfort instead of satisfying hunger)
EFS – Epic Face Stuffing (Definitely due to a faulty OFF button!)
FD – Fast Day (500 cals)
FD800 – Fast Day 800 calories
Hunger Dragon – that dreadful psychological beast that sometimes cannot be satisfied. Some people even name theirs (e.g. @i-hate-lettuce has an inner warthog!)
IF – Intermittent Fasting
Keto – way of eating that generates Ketones
KISS – Keep It Simple Stupid!!!
LC – Low Carb way of eating
LCHF – Low Carb High Fat way of eating
LFD – Liquid Fast Day (incl. tea, coffee, miso, bone broth & water)
LOL – Laughing Out Loud
M/WOAM – Man/Woman on a Mission (courtesy of @i-hate-lettuce)
MFD – Modified Fast Day (800 cals) on the new Fast800, it’s a FD
MFP – MyFitnessPal – a smartphone app & website that tracks diet & exercise.
NFD – Non Fast Day
OH – Other Half (eg spouse/partner)
OMAD – One Meal A Day
PFDS – Post FD Smugness (courtesy of @penz)
Pocket List – Names to “keep in your pocket” for a common goal for the day
TDEE – Total Daily Energy Expenditure (see the ‘how it works’ link on the home page to work out yours)
TRE – Time Restricted Eating
WFD – Water Fast Day (Water only)
WFH – Working From Home
WOL – Way of Life
WOCA – Woman Of a Certain Age
ZBC – Zero Breakfast Club
7:51 pm
28 Dec 22