(01-05-2023, 09:36 AM)Caldrac Wrote: Weight loss used to be my go to resolution but I have really cleaned that up over the last two, almost three years since my Son's birth. Was 310 pounds a week after he was born. Weighed 241 this past Monday. That's with fluctuation of course with up's and down's around binge eating and holiday's.

However, I will say this. For anybody looking to lose weight. Two things have worked for me in particular after many years of off and on diet specific trends, etc. I did Keto, I did Paleo, I did Vegan, I did Vegetarian, I did Atkins, I did the Blood Type Diet, etc.

None of that was sustainable for me over the long haul. What did work for me was:

1. Fasting
2. Calorie Counting

That's about it. I started off with fasting 16 hours between my first and last meal, then, I gradually got up to 18 hours, then 20 hours. Now my average is basically 20 - 22 hours between my first and last meal. Essentially OMAD (One meal a day) where I eat whatever I desire. Could be a few pieces of pizza, some Ben and Jerry's, maybe a sandwich and some chips. Just as long as it fits my daily caloric allowance of 2,200 calories per day.

I now do a 36 hour fast every week. Essentially I stop eating on a Wednesday night, go all day Thursday not eating and then break my 36 hour fast (in some cases, I can go even longer if needed) on Friday morning. That 36 hour fast is enlightening for me. Really allowed me to focus on my body and hone in on how it was responding to specific foods. My gut cleans up really well and turns everything into [BLEEP] pretty quickly so you learn the do's and don't post 36 hour fast real FAST.

That's my goal though. I need to stay right at or under 2,200 calories per day in order to average 1 pound of loss per week to hit my goal of 225 pounds. I do next to nothing in cardio. I like weight lifting which I do on a 2 days on, 1 day off rotation. Incorporating dumbbell work on one day for each muscle group and then heavier, compound movements for strength training.

It works. At least for me. This year the goal is to stay within those same guidelines but just clean up the food I am putting into my body daily. Instead of ben and jerry's let's aim for more fruit or yogurt. Instead of processed stuff just try and keep it simple on my end.

I basically do the same thing except for the long 36 hour fast.  I used to way around 250 pounds, this was a little over 10 years ago.  Got into fitness and began learning all about nutrition, it's amazing how much you realize you're consuming and how much a portion is once you start tracking everything you eat.

I lost around 55-60 lbs over a couple of years and have sustained it since then always weighing between 190-200.

I think it's also important to remember to not let one bad day or one bad week ruin your goals.  As long as you're good the majority of the time, it's pretty sustainable.  Progress > perfection.

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