Intermittent Fasting and Weight Loss

[AKCheesehead]

I've been following this discussion, as I'd started to consider trying fasting as well and then the thread popped up. I've been walking and doing at-home exercises but seem to have stalled out after a few months. Granted, I want sustainable weight loss, not something where I need to go at it hard in order to maintain, because inevitably something derails that. Usually a self-inflicted injury from trying too hard or something of that ilk. Hopefully by adding in a weekly fast I can get myself into my other pants in a month or two. The ones I fit are getting worn out but I have several nice pairs a size down. That's my kind of incentive.

[AKCheesehead]

One other note, GAME05's post from earlier, which had an article link, seems to have gotten lost when this topic got migrated to its own thread. Which is a bummer because I had not yet gotten a chance to check it out.

[FVBrewerFan]

When talking about weight loss, specifically, a couple things to keep in mind:

 

Key is to eat at 500 calorie deficit every day. Google TDEE calculator to learn more.

Exercise and fasting can both help a bit, but it all comes down to calorie intake. I've read a lot about this, and consensus is around 80- 90% of weight loss comes from limiting calories. Unless you run a LOT. Fasting is just one very effective way to reduce calories. Type of food doesn't matter either, you could eat nothingbut doritos and skittles.

 

Secondly, you can't target weight/fat loss. You can do 5,000 situps a day, it won't help you lose weight in your gut. As you lose weight, it comes off where it comes off. That's mostly genetics.

 

FWIW I've lost 47 pounds during covid, starting from 225. Still drink a pretty healthy amount of beer during weekends, still have pizza, fried chicken, etc. Working out, sure. But I think the big things have been cutting the size of my lunch in half, and trying to limit night time snacks.

[gypcasino]

I was eating and drinking a lot for the first three months or so of Covid and it was affecting my sleep and I was always nauseous so I finally decided to reverse course in June. I don’t want to say my starting weight when I finally stepped on the scale but it was alarming enough that I started doing the 16:8 fast and I’m down about 30 lbs since June 20th. I didn’t adhere to it while I was up north for a week and in Vegas for four days and on some weekends I’ll have a few drinks out of hours, but otherwise I’m sticking to it as best I can and gradually adding more exercise. I did cut way down on my calories so I’m not stuffing my face for the entire eight hours, really paying attention to calorie count. I’m working from home 2nd shift type hours which works out nicely because it’s a good excuse not go out to dinner with friends. I’m not depriving myself of a nice meal or three on the weekend but when I’m home I’m eating really healthy. This week I’ve been more like 18:6, eating starting at 11a and ending at 5p. Drinking coffee before 11 and a lot of water throughout the day.

[CheezWizHed]

One other note, GAME05's post from earlier, which had an article link, seems to have gotten lost when this topic got migrated to its own thread. Which is a bummer because I had not yet gotten a chance to check it out.

 

Hmmm... I don't remember that one. When I split the two threads, I just select which ones to move hit a button... But I'll message GAME05 to see if he can repost the link if I screwed up.

 

Homer did post this one, which was good:

Interesting article on fasting. The 16:8 regimen seems doable:

 

https://www.tmc.edu/news/2018/11/fasting-food-for-the-brain/#:~:text=Although%20intermittent%20fasting%20is%20gaining,to%20help%20with%20mental%20acuity.

[AKCheesehead]

One other note, GAME05's post from earlier, which had an article link, seems to have gotten lost when this topic got migrated to its own thread. Which is a bummer because I had not yet gotten a chance to check it out.

 

Hmmm... I don't remember that one. When I split the two threads, I just select which ones to move hit a button... But I'll message GAME05 to see if he can repost the link if I screwed up.

 

Homer did post this one, which was good:

Interesting article on fasting. The 16:8 regimen seems doable:

 

https://www.tmc.edu/news/2018/11/fasting-food-for-the-brain/#:~:text=Although%20intermittent%20fasting%20is%20gaining,to%20help%20with%20mental%20acuity.

 

It was a post me made either late last night or this morning. Mentioned some things he’d read about what to eat and avoid when coming off the fast to avoid insulin spikes. It’s possible he took it down to edit perhaps? Seemed like good info.

[GAME05]

My last post actually didn't get lost in the shuffle. I'd deleted it. Homer had already posted a good article and Bucky has more experience, so I decided I didn't want to monopolize the Random Thoughts thread. But I guess I'll post it now:)

 

https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting The article also cites its claims.

 

For the Youtubers, I've been watching Dr. Eric Berg and Thomas DeLauer.

 

What I've been reading:

 

1. Any calories, including many vitamins and sugar-alcohols, break the fast. So no diet sodas and multivitamins.

2. Post-fast meal should be a small serving of lean protein and just that. Then eat a normal meal 1-2 hours later.

3. Caffeine is fine during a fast.

4. Headache? Same when you start keto, it's typically a lack of sodium. Have some salt (also doesn't break a fast).

5. Fasting lowers gut flora, so a pre-biotic like asparagus is a good vegetable for your first real meal.

 

Non-fast-breaking supplements/vitamins (not required)

1. tyrosine. helps energy and cognitive focus.

2. Thiamine. Helps a body process the post-fast meal.

3. Creatine. Energy if you're lagging during exercise.

4. Potassium. Mostly only necessary if you are cramping during exercise.

5. Magnesium. De-stresses muscles and mind some. Kinda takes the edge off.

 

If you want a fast-approved pre-workout, DeLauer recommended beta-alanine and citrulline malate.

[CheezWizHed]

Thanks for putting it back up GAME05 and I'm glad I didn't mess it up.

 

Seems like you've found the most interesting topic of 2020 that hasn't caused a controversy. That isn't easy to do on the internet!

[TURBO]

Thanks for putting it back up GAME05 and I'm glad I didn't mess it up.

 

Seems like you've found the most interesting topic of 2020 that hasn't caused a controversy. That isn't easy to do on the internet!

 

But what do Trump and Biden do to keep their slim figures?

 

[owbc]

I'm really impressed at the weight loss stories from this year. Way to go BF.net!

[CheezWizHed]

Thanks for putting it back up GAME05 and I'm glad I didn't mess it up.

 

Seems like you've found the most interesting topic of 2020 that hasn't caused a controversy. That isn't easy to do on the internet!

 

But what do Trump and Biden do to keep their slim figures?

 

 

[AKCheesehead]

Thanks a lot GAME05. I didn't mean to put you on the spot there, but I do sincerely appreciate the information.

[pacopete4]

I have dropped 20lbs from doing this fasting plus walking. I wouldn't say I'm the poster faster though as I do fall off track from time to time. Being back in school has made it a lot easier since I have regular routine agian. I still have more to go but the weight loss has been at a good pace for a persons overall health.

[AKCheesehead]

So I jumped in and went with a 24 hour fast yesterday. It was not hard at all, actually. I just made sure to drink water and that really helped to stave off hunger. I'm going to make it a once a week thing for a month and then reassess or plow on if it's working. I'm pretty motivated to fit back into all my old pants that are a size down. Preferably before the crotches go out on the ones that fit me currently.

[GAME05]

Glad to hear it went well. Yeah it's really weird to not be particular hungry having not eaten (ate?) for that long.

[tmwiese55]

Yup there is the initial hunger about when you'd normally eat. Once you get over that hump it goes away and you can go for a while no problem.

[GAME05]

Of course I say "yeah hunger isn't a problem" as I sit here biting my nails and nearly giving in and eating lunch today. It's a rainy day so nothing is going on and I'm not able to busy myself with work.

 

 

My weight is up lately but at the same time I've also been lifting weights, so it's been tough with just a scale to really know how I'm doing. Maybe I'll have to get some bodyfat calipers. I know they're not hugely accurate, but as long as they're consistently inaccurate that would be a great way of tracking real progress.

[Jimbo]

According to my Fitbit, a one-hour walk is around 400 calories burned and a one-hour run at a moderate pace is around 700. Not as much of a difference as one might think.

 

Interesting. Online calculators put one hour of walking at 325 calories and biking at 750 cal per hour. Running is about 125 cal per mile.

 

I've lost 10 pounds in 12 weeks. I don't fast. A slow go, but working on it.

 

Unless you run a LOT.

Running will replace fat with muscle mass. However, ten years ago I increased my mileage and lost quite bit, but also resulting in Achilles issues that put me on the shelf for a year.

[owbc]

According to my Fitbit, a one-hour walk is around 400 calories burned and a one-hour run at a moderate pace is around 700. Not as much of a difference as one might think.

 

Interesting. Online calculators put one hour of walking at 325 calories and biking at 750 cal per hour. Running is about 125 cal per mile.

 

I've lost 10 pounds in 12 weeks. I don't fast. A slow go, but working on it.

 

Unless you run a LOT.

Running will replace fat with muscle mass. However, ten years ago I increased my mileage and lost quite bit, but also resulting in Achilles issues that put me on the shelf for a year.

 

I've run over 10,000 miles in the last 10 years, I weigh 10 lbs more than I did 10 years ago. But on the plus side, I've have a lot of good food and beer in the last decade.

[FVBrewerFan]

That sounds like a lot of running, but it shakes out to 3 miles a day. Don't get me wrong, way more than I've done. But if we're talkjng strictly weight loss, it's not just miles. Its running at fast pace for an hour or more.

[AKCheesehead]

The last couple posts are a bummer for a guy trying to lose weight by eating less, doing moderate exercise and walking the dog longer to read.

[owbc]

That sounds like a lot of running, but it shakes out to 3 miles a day. Don't get me wrong, way more than I've done. But if we're talkjng strictly weight loss, it's not just miles. Its running at fast pace for an hour or more.

 

My main point was to say that running (or any other type of cardio exercise) by itself isn’t going to do anything for losing weight unless you do it a LOT. In my experience 40+ miles/week was where my weight would drop unless I purposely ate extra calories. But I was never able to keep up that kind of mileage without getting injured. Better to run slow which is easier and less injury risk. Or just walk.

[GAME05]

How often were you guys fasting when you were doing it?

 

I've been doing 21 hours every third day, but last night was reading that daily was recommended and that daily would better curb hunger pangs. Plus if daily is best, skipping breakfast and lunch every day seems a bit....extreme to the point of unreasonable. I could do skipping breakfast, but since they say a small protein to break the fast and a normal meal an hour later, I don't know how I would work that in with an hour lunchbreak.

 

Cocktails and the occasional small ice cream are still killing my losses. Right now I'm lifting weights and enjoying that, but there's a mountain bike trail next door and I'm getting tempted to switch to that to really push the fat-loss mode, and then only once it's off go back to lifting as more of a bulking phase. Mountain biking would be 800-1000 calories burned vs. about 200 for weightlifting, so that's an almost surefire calorie deficit to switch. Being somewhat skinny-fat I want to stick to weightlifting, but then I wonder if I'm aiming for a calorie deficit but lifting weights, then that means I'm not really gaining size/muscle and therefore I'm almost working against myself.

Edited September 24, 2020 by GAME05

[TURBO]

my update.

 

I have now lost a total of 18 lbs. Down to 177. Probably haven't been this weight in 15 years.

 

I don't intend to go past 175. As it is now, I'm going to have to start some kind of weight program or massive push-ups because my shoulders and chest are now looking too thin for my liking. The struggle is real! lol Still enjoying the loss of belly mass though!

[homer]

I've read that there is no direct correlation between amount of exercise and weight loss. It sounds counterintuitive but it makes sense based on personal experience. When I am in a groove working out I am always eating because I'm always hungry. So I'm just replacing the calories I burned with more calories. Exercising alone won't do it - you need to change up your diet too.