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Do this.
Do this.
Do not do this. You'll burn out really quickly and you'll return to your shitty diet, cravings will be crazy, and generally you'll be setting yourself up to fail. Don't change the times that you eat, just change what you eat. For breakfast instead of sugar laden cereals or breakfast bars, eat a banana and two slices of toast for example.Also counter intuitively but a beans+egg+toast English breakfast has been shown to fill you for longer in the mornings, thus preventing you from snacking throughout the early part of the day. If you can find the time, it really isn't a bad breakfast. If you want to be uber anal about it (I'm not) remove the egg yolks and just have egg whites.
Fasting does burn fat, but in my experience it makes it harder to sustain a change in your lifestyle - which is what losing weight is. It's a change in lifestyle, and it should be a permanent one. Which is why it's mostly down to exercise and diet, rather than quick fixes like intermittent fasting.
It's based on something a friend of mine does called lean gains and it's definitely a lifestyle not a quick fix.
Breakfast like a king, lunch like a prince, dine like a pauper.
*An Official Foo-Approved guitarist since Sept 2023.
Same here.
I'll have a look at that, thanks mate.
It worked - but it also required getting another couple of hours sleep before and after the fast day. Otherwise there wasn't enough energy to get through.
Any time I didn't get the needed sleep I was in very poor shape even for desk work by the end of the day.
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Right that's it..mega bike ride tonight...No booze until I see 12st on the scales
Target weight: 20 stone (then hopefully a bit more ? )
Eat less crap, extend the dog walks, maybe some extra exercise ?
I'm not doing 5 and 2 or all day fasting I'm restricting when i eat to certain hours of the day which is almost what you suggest but shifted in time.
I actively hate eating in the morning it's only when i rejected the "breakfast is the most important meal of the day" advice that i started losing weight.
When i started doing it I went down about three stone in six months and then stopped making much effort (drinking, chocolate, takeaways) but still continued to maintain for a couple of years within a few pounds even despite that.
Since Christmas I've been working in a different office which has stopped me following my schedule and I've put on 9 pounds in 4 months.
Any time i mention what i do people line up to tell me it's wrong, but it's worked for me better than the dozens of other things I've tried so I'm quite happy.
I can point you to a load of books that suggest it's a good idea and loads that say it's a terrible idea which leads me to two conclusions:
A: 50% of everything written about dieting is bollocks but it's impossible to know which half.
B: everyone is different and what works for some people doesn't work for others.
This morning I weighed 19s 11lbs
My first objective is to drop below 19s which if successful I would like to continue over several months to get to around 17s
I intend to be a little more focussed about getting to the gym three times a week [weight training - basic exercises 8 - 10 reps] because when I do this I generally feel better about myself and am therefore more likely to be more disciplined about portion size which I think is the key to me changing my eating behaviour and my relationship with food ...
75/80kg target
not fussed what the numbers are, just wanna look good naked.
less calories overall
as much body weight exercises as I can think of using pull up bar and trx at home, cardio to include 30mins
up my protein intake
cut my carbs
up my veggies.
up my water
*An Official Foo-Approved guitarist since Sept 2023.
The thing about eating a large breakfast, moderate lunch and small dinner is it does work if you stick to it, because ultimately you are eating fewer calories than you otherwise would.
You could just as easily eat the same number of calories spread throughout the day but some people find that hard to maintain.
Find what works for you and do that.
I ate a decent breakfast (cereal, fruit), small lunch (various soups and salad, or a sandwich) and decent sized dinner (anything from stir fry, to tangines, to meat and 3 veg) and I lost weight- 3 stone in the last 4 years- although I ran almost every day too.
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Good work by all.
Actually, I'm with Maj Thorpe in do far as I couldn't give a shit about the actual weight, but size 34 jeans perfect. I'm 38 (well...maybe 40 on some) at moment.
*An Official Foo-Approved guitarist since Sept 2023.
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I know exactly why I'm so heavy right now - a years worth of depression that I'm only just starting to crawl out of.
Yep that's it.
The best thing on health I read on health was a paper by a guy who consulted for various elite athletes on nutrition etc. He basically lived his life trying out different diets to evaluate if they could give athletes an edge. His conclusion was that excluding some diets that were dangerous like juice fasts etc the bulk of them were broadly the same, none of them went beyond basic physics and the most important factor was your ability to adhere to them for a long time.