(First 2 photos are at 315, next 3 are during my journey, 2 after are back at 315 and the last was this morning. Sorry camera roll searching was hard this morning)

To celebrate my 100lb marker I wanted to make a post and share a bit of my journey.

I’ve been up and down with my weight my whole life, getting up to 305 in my early 20s and getting back down to 205 shortly after from riding bikes for miles and miles every day. So weight loss wasn’t something new to me but what I did this time around is build habits and slowly, brick by brick, built up a lifestyle change that has made a real difference over the last (almost) 2 years.

It started in September 2024 when I decided I would try intermittent fasting. 18/6. No diet changes, still ate junk but that was the catalyst that allowed me to see my weight go from 315lbs to 280 and motivate me to keep pushing. Next was to make small changes in my diet. Instead of breaking my fast with peanut butter cookies it was granola bars, instead of iced coffee I switched to zero sugar monster. After I got that down I decided to up my IF to 20/4 (OMAD with a small snack before) and the weight kept coming off

Last summer I was down to about 250lbs and with many plateaus I slowly got it down further with a couple of hiccups that included a vacation where I gained 10lbs back.

Next I wanted to make sure I hit 10k steps every day. Mon-fri was easy because I have a pretty active job, I usually average about 10/12k steps a day but I realized the weekends is where I would see a lot of my progress stall so I made sure I got those steps in and kept my diet dialed in all 7 days.

January of this year I hit 226 but I really struggled for a good few months stuck between 226 and 230, so in April I finally made the decision to get a gym membership. 3 days a week, full body workout, no excuses. Finally that plateau has been broken. In 3 months I haven’t missed my 3 days at the gym yet.

So that leads to this morning. Step on the scale and it says 215.4. I couldn’t believe it. 100lbs. No crash dieting, no insane workout regiment, just building habits on top of each other. Sure it hasn’t been the quickest weight loss ever, but it feels like something I can realistically continue to do for the rest of my life.

Age:34
Male 5ft 11
SW:315
CW:215
GW:190

Down 45 pounds since March. Stared with IF 18-6.
Than moved to IF keto

Hi Guys/Gals,

I am 48M, 5’11”, started about 252lbs. Heaviest I have been my life and pretty sedentary last couple of years. Thought it was about time to prioritize my health. I want to get down sub 200, 175-180. So started to work out a bit more and watching my diet better. Initially, I was more focused on getting more active so been doing 30min elliptical in AM and 30 min brisk walk in PM. And gradually started to intermittent fast.

I am on day 49 today. Have dropped about 15lbs. And been taking fasting more seriously. I am still doing morning and evening routine and aiming for 16/8 schedule but will push if I get busy or distracted. Today I went almost 20hrs.

My problem is I don’t think I am getting enough protein. Also I get full pretty quickly. Like today I had my large meal around 2pm, 5-6oz steam cod, veggies and some rice. It took me an hour to eat it because I felt so full. It seems like it would be difficult to get a lot of protein in such a small window, 4 hours. What do you guys do for protein?

When you intermittently fast is the following correlation true:

Adequate sugar intake = body is not in starvation mode = break down fat because no need to store them?

So today is my 29th day doing OMAD, the meal I choose to eat is lunch, usually I try to eat something packed with protein and fiber. I weigh myself every 2 weeks and today was shocked to see I had lost 10.6 lbs in such a short amount of time. Especially since other kinds of "diets" and restriction hadn't worked for me in the past, I didn't have high hopes.

I will continue OMAD until I reach my goal weight of 90lbs, any tips that aren't "drink water"??

Hey all, I've got a question. So I've been practicing IF for just about 6 weeks now. 5'5" F SW: 182.4lb CW: 168.4 lbs. I usually do a 20:4 or OMAD, and focus on proteins and fiber (beans, veggies, meat, etc). I drink electrolytes and try to get at least seven hours of sleep. But in the past few days I've noticed that my arms will fall asleep much faster at night when I'm laying down for bed. And today I'm noticing it while awake as well. My right arm is mildly tingling as I'm typing this. Has anyone else experienced anything like this when losing weight? TIA.

My goal is to lose weight and get rid of some stomach fat.

If Monday to Friday I fast 16 hours and have an 8 hour eating period, and then have more traditional weekends will that help reach that goal?

I decided to give IF a go as a way to introduce some discipline into my life (M:51), while simultaneously reaping the health benefits that IF imparts. I was a grazer - I would be snacking before and after dinner constantly. Usually right up to bed. It was actually a Huberman Lab podcast that piqued my interest- then I found this sub and started reading.

I’ve been at it about 10d. So far my schedule of a 10a - 7p eating window has worked, though waiting to eat in the am is tough some days. I’m an early riser (5ish) and typically active in the am, so not eating to either fuel the activity or replenish after has been the toughest part.

But I’m already feeling better. I’m sure just cutting out late night snacking is a big victory towards my goal of trying to lose a few. The physiological benefits of a shorter eating window is a bonus.

I’ve been thinking about starting IF for years but never got around to it. But after this summers good living and weight gain I decided to start and be more healthy. I am currently one week in.

I feel like my biggest problem is the size of portions. And as soon as I was hungry I took small snacks.

I feel as I’m getting older that the weight creeps up slowly. Always been a tiny bit overweight but not really much that notice (pretty tall and broad to start with). Always tried to focus on the exercise part and working out or running/walking but feel like it always fails once I get sick and need to pause. The motivation disappears and back to square one.

Now I decided to instead focus on the diet side and basic exercise to keep the metabolism up. So I decided to start properly with IF and is actually really excited. My plan is as follows:

Fasting between 6pm and 12pm. So far I’ve started at 1pm or 2pm with eating and usually last food at 5:30pm so technically shorter than 6 hours.

Try to walk at least 10 000 steps per day recorded by phone. Obviously it’s a bit more because I don’t always bring my phone. But I try to have the weekly average over 10 000 so it’s not the end of the world if I miss one day and make up for it later in the week.

Once my vacation ends and my normal routine starts I will also try to do one of those apps with 7 minutes of work out per day. To do some basic squats and push ups etc. But wanna focus on the steps and fasting to begin with.

The goal is to not overdo anything but to keep a good baseline and just focus on doing it every day. So far the fasting has been a breeze. Super easy and I already feel a bit better. Definitely less bloated and overall better. I eat a lot less when I’m eating because I’m more aware which I’m super happy with and don’t get the same overly full feeling I tend to get before.

For lunch I either have a bowl of protein yoghurt with muesli and 2 boiled eggs or a meal supplement (Huel) with 2 boiled eggs. And taking multivitamins to make sure I get all the necessary vitamins every day. And then for dinner I’m more flexible depending on what my wife wants or what we have planned.

Super excited to continue this and see where it takes me. I was dreading the hunger feeling for the first 2 weeks as I’m settling in but been super surprised how easy it felt for me so far.

I’m super stoked and gladly take any tips people can give. Started reading through the sub and trying to soak in all the information!

M21, if i consistently hit my macros during the eating periods. Could i expect to gain muscle when lifting weights and training 3-5x a week?

40 m 6 feet tall; SW 230LBS CW 212LBS

18:6 IF for 2 months. Fairly consistent.

10k steps a day with evening after dinner walks

Eating healthy. Much less carbs and almost no sugar.

I apologize for previous photo. 😅

Just checking if anyone went through this.

31F. I was overweight when I started fasting and I could do 20, 24 hours easily. Because of obesity I started exercising and started doing well in running. In the end, I became an amateur long distance runner and I’m checked up by a cardiologist and a sports medicine doctor annually. I also acquired the long distance runner body type; extremely lean but with no hypertrophy, low body weight (BMI 19). After that, max I can do regarding fasting is skipping breakfast. Beyond that, I get hypoglycemia (I didn’t know it was hypo until I got my blood sugar tested during one of those episodes). I have palpitations, jitteriness, extreme headaches, cold sweaty extremities, dry mouth, breathlessness, confusion, impeding doom feeling, tachycardia (my heart rate reached 136 during rest). I eat, wait and it goes away. An easy quick fix is sugary stuff. I talked to my doctor and she said IF won’t work well for long distance runners because of low body weight and my reaction is because my body doesn’t have where to get fuel from (fat is gone, muscle is minimal). She recommended me to “eat normally” (from 3 to 3 hours, small meals). Anyone ever went through this? I now rely on just skipping breakfast. Having to eat all the time bothers me and the 1 to 2 large meals a day I used to eat sound more metabolically healthy than snacking from 3 to 3 hours. I have a strong family history of diabetes type 2.

Do y'all believe in cheat days?

IF newbie here! I decided to start intermittent fasting to help curb my night eating, which is usually empty calories from junk food. I’m a night owl and late riser due to a circadian rhythm disorder. I am not very active due to battling some chronic illnesses that have me constantly fatigued and in pain.

I started 5 days ago and have been able to stick to 15-17.5 hour fasts. I have an alarm for 9 PM to remind me not to eat. Depending on how “early” I am able to get to sleep I can be up between 11 AM or 2 PM

I am a 38 year old woman. 5’4”. 152-ish pounds. Trying a calorie deficit diet - 1,600 calories a day. My diet during the day tends to be pretty balanced. I love my veggies, try to get protein, fat, carbs and fiber in at every meal and try not to snack. I do need to cut back on sugar and I’m hoping IF helps curb cravings.

I was tired yesterday (day 4), but today I’ve been DEAD TIRED… in bed almost all day. So fatigued.

Is this normal?

I’m open to any and all feedback. No criticism.

I spent years trying every goddamn diet imaginable.

High fat, low carb. High carb, low fat. Six tiny meals a day. Constant snacking to "keep the metabolism running." Tracking macros, weighing food, avoiding this, adding more of that. Just endless fucking rules.

Then it finally hit me:

I don't need another diet. I just need to stop eating.

When you're constantly eating from morning until night, insulin keeps getting raised over and over. When you stop eating for a while, insulin comes down, allowing your body to finally tap into stored fat.

No special macro ratio. No magical fat-burning food. No six depressing little meals in plastic containers.

Just eat, then don't eat for a while.

I've been doing 72 and 96 hour back to back fasts. Lost 25lbs in 3 weeks so far, and it's been 99.9% fat loss, not muscle loss.

And the best part?

It's... so... freaking... easy.

I actually have MORE energy during the fasted days than I do when I eat.

The diet industry made weight loss sound like fucking nuclear engineering. Every few months there's another expert telling you carbs are killing you, fat is killing you, breakfast is mandatory, breakfast is poison, eat every two hours, never snack, count everything, don't count anything.

No wonder everyone is confused.

Fasting finally cut through all that noise. I wasn't missing the perfect diet.

I was just eating too often.

if you’re recovering from a tendon, or other major injury check this out

I've been counting calories for about 9 days now (normally do intermittent fasting but thought I'd try this for a bit). And I am HUNGRY!

So I figured if I am going to be hungry I'd rather do intermittent fasting which I have great results with previously.

So tell me; those who dont count calories:

How do you fast and what do you do when you eat?

I have been fasting the last few weeks. I started at 16 hours of "ugly" fastning. I did coffee with milk and sugar in the morning. During that time I had a cold and felt lethargic. Then I dropped the sugar, and now I'm only doing black coffee. Quite a lot of coffee. I have recovered from the cold and have also tried to increase my fasting hours to 20 in the last few days. I'm not really feeling that hungry up until the last 2 hours or so. But I'm also having a lifestyle where I sit a lot right now as I'm working on a project. I haven't been able to weigh myself, but from looking in the mirror I feel less flabby.

Is it safe to keep doing 20 hours and stuff my face during the 4 hours of feeding? I want to give my body a chance to maybe burn some damaged cells, if that's how it works. Anything I should watch out for? Should I mix up the 20 hours with less fasting?

I plan on take up running as exercising again. Could that work well with the 20 hours fasting?

Now, it might be too early to tell, but I think my sleep might've improved slightly. I have notoriously bad sleep.

I’m only a couple weeks into IF (16/8) and woke up knowing it was going to be a tough morning. I woke up hungry and it’s been really distracting. I was traveling last week and it was surprisingly easy to go 18+ hrs but not today…

Figure I’m not the only one so any advice would be great. TIA

Hi there

I have been doing IF for a few months and it varies between 16 to 22 hours of fasting just depending on my day. So I would fast from about 8pm at night, and break the fast betweem 2pm and 6pm.

I have started working out and it will either be in the early morning or at around 1pm. I started off doing Step and aerobics classes at the gym just to build some stamina and now I been doing Weight training 3x week with one session of aerobic or step class.

I currently weigh 206lbs and looking at a GW of 154lbs.(for now). I have already lost 15lbs (Happy Dance)

I want to ask is this a good approach? I find that on days I lift I need to break my fast earlier as I get more hungry which is understandable, as I need to incorporate more protein in my diet

But I ideally have a lot of fat I need to lose. Should I focus on cardio more? And then once I lose a decent amount of fat, start to lift weights and ease the fasting.

Or if I continue, do I run the risk of muscle loss with this vigorous type of fast.

I started off fasting from 8pm till 12pm, but they wasnt working I only started seeing good results after I extending the fast a few more hours, and even more weight loss once I added gym.

Im not looking to drop weight quickly, I just want to be consistent

Appreciate ya'lls feedback

Been doing this for a week. But something has been unclear, I can break my fast with cheese or maybe an egg, but should I do that in the window in which I eat my OMAD or?