My last post about my intermittent fasting “it’s not a diet” weight loss journey was 2 months ago. It’s fair to say I dropped the ball there! I had been doing mainly 5:2 (5 days fasting with 800 calories-ish, 2 normal days, and on average 14 hours fasting overnight) for 8 weeks, and had lost 6.5kg. I was 68.1kg (down from 74.6kg) and feeling a lot better about the state of my body. I was motivated and kept it up, along with 3-5 days of 30 minutes running (or walking if my energy was particularly low) a week.
Two weeks later I hit the magic 66kg mark, which took me officially into a healthy weight range (by BMI standards). Massive milestone. It was right in time for Christmas, and I allowed myself a bit of a break to enjoy the festive season. I figured I’d worked hard and had lost over 8kg in 10 weeks. I could afford to give myself some slack and plateau for a while.
The great thing is, I didn’t blow out. After 10 weeks, some really positive habits had set in and they felt good. It was easy to keep them up. I wanted to keep them up. So I continued the exercise regime, I continued to fast a few days every week, and I maintained my 12-14 hour fasting period overnight. I ate whatever I felt like on feast days (but never binged) and was mindful of what I was consuming, and how I was feeling. I observed my choices and consequences with curiosity rather than judgment and found it had become much easier to make healthier choices. I really didn’t want to eat rubbish.
Today? I’m 65.3kg, less than a kilo off my goal of losing 10kg. My measurements are so much better.
Chest 89cm (down 5cm)
Waist 71cm (down 13cm)
Hips 94cm (down 12cm)
Thigh 60cm (down 7cm)
Anyone out there looking to make positive changes to their lifestyle and considering intermittent fasting? Do it!
- Read Michael Mosley’s book. Understand the principles. Be flexible, but committed.
- Check out ‘Atomic Habits’ by James Clear. This is about changing your habits, and that is harder than you might think. This book will support you.
- Try a fasting period overnight. Start with 12 hours and increase it as you can.
- Be prepared to drink at least 3L water on fasting days, 1L first thing in the morning.
- Experiment with new, delicious teas- particularly helpful after dinner is fine and your fasting period has started, and you’re peckish or just bored. Drink tea!
- Start measuring, keep a journal, remember the bigger picture when the weight fluctuates.
- Invest in a really good low carb protein powder.
- Stock your fridge with pre-made salads, protein options (hard boiled eggs, tofu, meat, fish) and get going.
- For god’s sake be kind to yourself. Keep perspective.
- And remember you’re already great. You are not your body. You’re already a gift. You’re just changing the wrapping.
You will not regret it. I promise.