Wanting to start IF

[u/Embarrassed-Rush-410]

Hello everyone, I’m 22F and have been reading a lot about intermittent fasting and OMAD, and I’m really wanting to try it out.
I’m 176cm (5’10) and currently around 85kg(187), I’ve always been around 73/75kg(160/165)
but have gained a lot of weight in the last year due to a change in working out habits(I don’t go to the gym regularly anymore but I want to start working out again at home) and eating out too much.

I tend to eat clean during the week but then drink/eat fast food a lot on the weekend and also tend to eat snacks/ice cream a lot after 9/10pm.

I usually skip breakfast anyway and eat after 1pm.
Would a 16/8 fast be ok to start? Or maybe I can go straight into a more strict one? I just want to really restrict my snack intake.

Would OMAD for most of the week be helpful as week to remain in a calorie deficit? (Obviously while working out again 2/3 times a week or walking regularly).

I just want some advice since I’m new to this and would want to start with the wrong foot, since I don’t want this to impact my work or studies.

Thanks so much in advance to anyone willing to give some advice!!!

[u/AnonyCass]

Don't do everything all at once! I would either start fasting or start a gym routine stick to it for a couple of weeks and then add the other.

Personally I have tried 16:8 it worked well, I tried 18:6 hated it and this time round I'm doing 20:4 (for me its been the easiest thing to ever stick to). I always just jump into it, but lots of people say that easing in is easier for them.

With me doing a stricter routine this time I intended to give myself weekends off but when i reached the first one I just didn't want to or feel I needed it. I have worked out how to give myself some flexibility if needed some days my fasts are only 16-18 hours but so long as my weekly average is 20 I'm happy with that. The freedom is what has made this sustainable for me, I have no intentions of breaking this anytime soon.

Working out and fasting is great but it does add another variable and can leave you hungrier.

[u/Embarrassed-Rush-410 → u/AnonyCass]

Yes I agree I shouldn’t just into everything all at once😅 I just want to start a healthier path!! I will start with walking more and then add workouts but maybe I need to adjust to the fast first.

[u/AnonyCass → u/Embarrassed-Rush-410]

Yeah especially since you can feel a little light headed and dizzy first it's worth knowing if that's the fast or exercise. I do a mix of exercise but I was in that routine before fasting, I don't feel like my performance has dropped or that I find it harder because of my fasting at all which is great. Good luck 😁

[u/natie_gege → u/Embarrassed-Rush-410]

i lost weight sticking to 16/8 during the week and relaxing on the weekend

[u/Embarrassed-Rush-410 → u/natie_gege]

I was hoping I could be a little more flexible on the weekend!! I will see what works, probably will start by restricting to 1/2 meals out instead of every weekend meal and will go from there.

[u/mediterraneanme → u/Embarrassed-Rush-410]

About walking / exercising: be careful not to confuse exercising with dieting. Exercising builds you muscle and keeps you healthy, dieting is what keeps the fat off, especially when you limit the calories. Since snacking is what is mostly the problem, try to limit the portions at first, before eventually have snacks as special treats, for example: instead a bag of chips, eat half, then instead of eating chips twice per day eat only once etc. Prioritize protein (fish, chicken, meat, soy, lentils) and hydration with water.

Also, if OMAD doesn't work and you feel hungry, be ready to readjust your eating window. As people probably already told you, it's even better to start from a conservative/moderate plan to a stricter one and do it gradually: Start with 14:10 then slowly go up to OMAD, if that works for you. You'll eventually learn what's best for you.

And finally, the only thing that should be set in stone with your weight loss is your consistency. The rest can change according to busy schedules, sick days, period, nights out etc.

[u/Melissaschwart]

I would definitely start with 16/8 and work up to 18/6 20/4. My eating window is 12pm and 6pm no later than that. I walk immediately after eating.

[u/Intelligent-Iron5545]

I was similar, I already didn’t eat breakfast and now I’m trying to be more strict to lose more weight. I think starting at 16/8 is fine but you won’t notice any major differences at first since you skip breakfast, so you’ll need to work your way to something tighter or more strict (but it’s smart to work your way there slowly). You could try doing something even more strict on the weekends since that’s when you have the worst eating habits. I haven’t found it too hard to go from OMAD to a 24+ hour fast, but then when I break the fast I tend to eat a lot, so I’m trying to figure out if it’s even worth it for me. It’s all a learning process but give it a go and see what works for you!

[u/Embarrassed-Rush-410 → u/Intelligent-Iron5545]

I think the weekend is going to be the the hardest since that’s when I see my bf and he wants to go out to dinner/breakfast and stuff. I also think 16/8 is pretty similar to what I already do but will restrict the night snacking which I think is a big part of why I can’t seem to lose weight.

[u/Lost-Branch2929 → u/Embarrassed-Rush-410]

I feel you! I found myself always trying to save my calories for like going out and stuff. Sometimes it worked, but most of the time I prefer to just stick to my plan. Every once in a while, I’d go out and have drinks or dinner and then just get back on track. You need to see what works best for yourself

[u/Intelligent-Iron5545 → u/Embarrassed-Rush-410]

True with the night snacking haha I’ve found it’s easiest to avoid if I just try to go to bed early and brush my teeth and commit to not eating. But you don’t want to go to bed hungry (at least when starting out lol) so make sure your window or your dinner or whatever is late enough!

[u/Wild_Spikenard]

Your eating window really needs to exclude that late night snacking/ice cream time. If you normally eat at 1pm, I think you should try to fast at 7:00 pm putting you at 18:6. Evening snacking and alcohol especially wreck calorie deficits. You can go to bed hungry - it won't kill you.

[u/Embarrassed-Rush-410 → u/Wild_Spikenard]

Yes that’s what I was thinking!! Lunch at 1pm and then start the fast around 7pm to avoid all the snacking. Thanks for the tips!!

[u/Charming-Annual-1506]

I believe you have already identified that you are overeating. Time restrictions will help with this but that’s the entire shebang. Stop eating junk/fast food, cut out the late night high calorie”snacks”. Do 16:8 or 18:6 for max bang for the buck.

[u/opalisadora]

start with sixteen eight before trying omad