What are the recommended ways to fast? I did intermittent fasting for about 5 months to shed 25lbs. It likely contributed, but I was also laser focused on dropping.
I've been doing intermittent fasting for 5 weeks as of today and in that time have lost 22 pounds. I have more energy and have noticed a generally heightened sense of well-being (though perhaps as a result of the weight loss and improved appearance).
I am doing 18:6, so I generally eat from 12pm to 6pm. During that time I typically eat two meals, and one or two small snacks. I try to eat pretty healthy, but there have been plenty of times in the past 5 weeks when I've just pigged out at Waffle House. I still have lost significant weight.
I have two major recommendations: first, drink tons of water. I try to drink about 16oz of water every hour. Besides hydration, it helps a lot with hunger. You will get hungry at times. For me it isn't every day - some days it's easy to stay on track. Others, it's tough. When you're feeling hungry, chug water. It really helps. (tip: try sparkling water to change things up if you get sick of regular flat water).
Second, I recommend using an app to track your fasting. Mine was free and tracks your start and end times for fasting and tells you how long until your fasting period is over. It also lets you track your weight, and even water drinking progress if you want.
Last thing - the hardest day of fasting, by far, is the very first day. After that, it will get easier.
ETA another tip: If you're doing it for weight loss, don't weigh yourself every day. Your weight will fluctuate a pound or two from one day to the next, and even throughout the day. It can be demoralizing to fast for a day and then the scales tell you that you're up a pound. Instead, weigh yourself maybe twice a week, and always near the end of your fasting period.
I've found 20:4 successful only as a means of preventing me from eating too much; prior to IF I'd habitually graze throughout the day. It's basically a diet where you don't have to think that much about what you eat (you should a bit, still, obviously).
I am doing 18:6, so I generally eat from 12pm to 6pm. During that time I typically eat two meals, and one or two small snacks. I try to eat pretty healthy, but there have been plenty of times in the past 5 weeks when I've just pigged out at Waffle House. I still have lost significant weight.
I have two major recommendations: first, drink tons of water. I try to drink about 16oz of water every hour. Besides hydration, it helps a lot with hunger. You will get hungry at times. For me it isn't every day - some days it's easy to stay on track. Others, it's tough. When you're feeling hungry, chug water. It really helps. (tip: try sparkling water to change things up if you get sick of regular flat water).
Second, I recommend using an app to track your fasting. Mine was free and tracks your start and end times for fasting and tells you how long until your fasting period is over. It also lets you track your weight, and even water drinking progress if you want.
Last thing - the hardest day of fasting, by far, is the very first day. After that, it will get easier.
ETA another tip: If you're doing it for weight loss, don't weigh yourself every day. Your weight will fluctuate a pound or two from one day to the next, and even throughout the day. It can be demoralizing to fast for a day and then the scales tell you that you're up a pound. Instead, weigh yourself maybe twice a week, and always near the end of your fasting period.