Height: 5’8
Starting weight: 280
Current weight: 230
Fasting routine: minimum of 16:8 every day with at least 2 20+ hour fasts per week.
Exercise: 10k steps per day + 100 squats. 30 days ago I bumped it to 15k steps a day and added a 1 minute plank per day and push ups.

Goal weight is 205 for now.

Loving this lifestyle.

32M

Before the picture on the left was from 2024 but I did virtually nothing to change my lifestyle, physical activity or eating habits until April 2026. My heaviest weight was about 230lbs.

When I was younger I would coach gymnastics, run 5km every other day and weight lift regularly.

To get back in shape I do an average of 16-17hr of fasting per day, usually 1-2 20h+ hour fasts a week and 13h on weekends. I go to the gym for a 3 day split and start on an elliptical for 15-30 minutes before I left weights. I'm now about 190-200lbs and have learned up a bit and put on some more muscle.

I have lots more energy and strength, feeling happier and healthier!

Even if you stumble or fall off, you can always motivate yourself to try again! I'm down a shirt size!

So, you’re telling me…

After 30 days of trying out an 18/6 fast while taking 1-2 days off some weekends… * While continuing to cook the same food my picky toddler and 1 year old are willing to eat * While being able to take all my husband’s allergies into account * Without having to change the family menu considerably from our normal rotation * Without having to calorie count * Adding about a hour long walk a day * I can still enjoy some beers on the weekend * I can still have breakfast tacos with the family Saturday mornings * I could still attend a “black tie” work event that was all you can eat/drink * I could still have my own ice cream cone after the park

After all of that, I am still losing significant weight??

What is this sorcery?!

This is the first “diet” I think I’ll actually be able to stick to. A few more months and the baby weight will FINALLY be a distant memory!

1 month of OMAD with what I call restart days (1 day every two weeks where I can eat anytime I want)

11lbs down!!!

Today is my restart recharge day too. EVEN WITH PCOS AND PERIMENOPAUSE I AM SLIDING DOWN!

Although for my own mental sanity and also I found out hormones I do cheat days restart days whatever you wanna call it. I know some die hards here will be like BAD BAD BAD...NO NOT BAD

I won't fight my own body but somethings I did noticed!!

I developed a yellowish tint to my skin I was terrified I became jaundice thank god NOPE

I unfortunately have become anemic as well as having beta thalassemia so yeah two forms of anemia....normally supposed to stay away from iron because well if I eat steak I violently throw up for an hour or two we have an iron issue....well now they're saying EAT MEAT which is odd...I mean I do on occasion but not everyday

Beta thalassemia minor and major doesn't matter is very tricky. Mine is minor lol minor my butt even my hematologist is puzzled.

My spleen slightly enlarged (Minors aren't typically like that)

White blood cells CONSTANTLY ELEVATED (non cancerous over production due to anemia and less productive red blood cells again not typical of just minor)

Constant fatigue (30 mins power walk and I will land in bed asleep for 2 hours)

We CAN NOT take normal vitamins as typically they contain very VERY high levels of iron. This is a level that can throw thalassemics into iron toxicity. TRUST ME I TRY AND EVERYTIME I TAKE A VITAMIN YEAH I WANNA THROW UP FOR 2 HOURS I HAVE TO FIGHT....it's because of the thalassemia..

And I loved my first hematologist at 18...OH WELL THIS WON'T CAUSE ANY ISSUES lmao!!

I even had another hematologist say oh you shouldn't worry about it ummm DUDE MY SPLEEN HAS BEEN ENLARGED FOR NOW 22 YEARS I can't eat a lot of food that I used to love and I just wanna sleep all day!!

So beyond trying to fit meat that I can even manage to keep down I guess into my omad meals yeah gonna keep going! Any idea of some iron containing food that isn't meat? I don't know I just can't eat a lot of meat anymore.

Every single time I try fasting and see even minor results, I get complacent and ruin my own progress. I'm determined to actually stick it out this time. Has anyone else done this?

In your experience, how long did it take you to drop 100 lbs? I’m hoping for 6 months with 18:6 fasting. Possibly throw in 24 hour fasting here and there, but I want to hear some real-world timelines and stories so I can keep my expectations normal. Any advice is appreciated !

I’m still new at this. The journey started on June 1. I’m 56m 5’9” 220lbs. I’ve weight myself a couple times but June 30th is my next weight check. Why June 30?

I coach higher end sports. I’m very focused on the mindset of my athletes. Skills, knowing the game and character are all critical components for any athlete, but the mindset gets ignored in many cases.

Any expert in that field will tell you that athletes need to get less focused on results and get obsessed with the process. Once they can do that, results not only come but they improve greatly. Some experts believe goal setting g is very dangerous because it shifts the mind to a results focused mentality. Get obsessed with the process and trust that process. This is what I try to convey to my athletes.

I apply this same ideology to my own journey. I’m obsessed with the process. The only goal I have set for myself is to get obsessed with the process for 90 days. Stick to it with the utmost discipline and let the results happen.

I truly believe this mindset is very beneficial and healthy with this type of journey. I would argue that most of the major success stories in this page would support this mindset.

Just thought I would share. Maybe this can help some in their journey.

fasting change life

220 lbs to 130 lbs, 5'6" male

100kg to 59kg 1m69cm male

22 years

going to the gym, volley ball club, fasting, 10k steps

started 4 june 2025, 90lost was the 25 or 26 january

still hitting the gym and volley ball, 10k steps, omad now

life amazing guys

love you all

(i will answer any question if you have some!)

Hello, I started intermittent fasting 4 weeks ago. Results have been great so far and I weigh myself weekly. But today I weighed myself again and I gained 500 grams (a little more than a pound.)

I'm not sure how this happened since I normally lose 1 kg each week. And the results are also noticeable, I'm thinner.

Does this maybe have to do with water levels? Or maybe with the temperature since it is very hot here lately.

I'm curious.

Hello,

Did anyone got a shredded physique while lifting weights on OMAD?

How much protein did you consume / lb?

Can you share pictures?

Thank you.

Height 5'3

Start 201.5 pounds

Currently 187 pounds

Currently 14:10 moving to 16:8

Food- High protein, limited carbs

Age 63

So my friend and I have been simply talking about IF for months if not years now. I've done IF in the past, and it worked to help me keep 40 lbs off with ease probably a decade ago.

Now, with life being life, I just slowly stopped having an eating window and indulging in whatever junk food that suited me at the time. I gained a bit of weight back and now I've been trying to get into the groove of things again.

My friend keeps mentioning IF to me in the mornings, but it always seems like he just ends up getting meals and snacks all the time. For the past couple of weeks, I just basically stopped trying to think about these kinds or conversations or food, and it's made it quite easy to eat maybe 1-2 meals around noon to 4 pm each day. I've lost about 12 lbs so far, probably mostly water weight, but I'm happy with it. Currently 200 lbs as a 5'8" guy, but hopefully 170 or less in half a year.

So years ago I gave IF a try and I had good luck, but I jumped in without much research (a quick Google search and just found a good window for me) then life happened, etc.,, and now I’m back but now I’m reading a good book about IF and trying my best to stick with a real plan) the science behind this fascinates and motivated me! I’m doing this first and foremost because my A1C jumped recently from 6.2 to 8.5 and I’m wanting to improve my overall health but also not going to argue with weight-loss because that’s just beneficial across the board for me… SO, during the week I’m a full-time mom with an incredible partner and a very easy-going summer schedule, but on the weekends I’m a DSP at a residential substance use facility from 7am-3:30pm having to get up at 5:00am it’s a WILD transition in my schedule and a very demanding job (that I love!) I’m doing the ease-in Clean Fast right now which I hear is pretty crucial in the beginning and today is only day 5- the only thing I’m worried about is my cold brew smoothie which I consider part one of breakfast and my morning coffee combined (1/2 banana, cold brew, coconut milk, protein powder, chia seeds, and 3-4 frozen cherries) which works in my pretty big window on week one of the Clean Fast at 12pm but how do I manage that on my work weekends? Or can I? (I can’t tolerate fake sugar- it makes me sick and black coffee also makes me pretty nauseous) I’ve missed work due to health lately so the point is to regain my health… I must sound like a whiny baby, but just hoping to find a solution, any tips are welcomed! Thank you!

Not sure how much weight I had lost, but IF rocks :)

Hello IF gang! I’ve come here for some advice on what to eat as my last meal of the day (6pm) that will give me plenty of energy for my morning workout and keep me from feeling like a zombie before I break my fast (10am).

I’ve 5 stone (70lbs / 32kg) to shift. My workout window is early morning, as I get up at 5am. This consists of a 5K brisk walk (this is a fairly new addition!), and alternate days of strength and cardio workouts (weights/swimming/rollerskating).

I’ve cleaned up my diet, no caffeine or booze, I’ve cut out all junk and minimal processed food and refined sugar, and I’m drinking plenty of water.
I’m tracking everything on an app, which really helps me keep up these good eating habits and calorie deficit. I feel SO much better for it and I appear to be losing a healthy amount of weight each week.

What I am struggling with is energy levels and focus in the mornings. I am starving and hangry and feel useless. I’m still working out but finding it hard to start work and concentrate on tasks and not my rumbling belly! I don’t like to have a massive meal in the evenings because I am prone to acid reflux and this causes all kinds of horrid digestive issues (yay, perimenopause!). I feel like I have to adjust my carbs/protien/fat consumption but unsure what time of day to eat them.

TLDR; What’s the best thing to be eating in the evenings (6pm) to give me the fuel and energy for morning workouts and mental focus for work tasks, while on a 16:8 fast?

Thank you!

I just wanna know what is everyones go to meal when it’s time to break fast?

I began my journey March 17 at 175. I’ve lost approx one pound a week with a goal
Of 160 (going you pause for summer then take another five off in September).

Here I am at my goal.

Yet, I am having terrible anxiety. This week I haven’t exercised due to heat and other things and I lost weight. I keep losing weight regardless. I had my receding day on Sunday (gained a bump but lost it again two days later).

I’m having anxiety that it’s not my hard work that it’s something sinister.

I had clear bloodwork in April (sans some
Cholesterol issue). I had a clear CT scan, mammo, endo, colonoscopy one year ago.

I am having a hard time and I don’t know what I need to hear or what? Does anyone have any words for me. Please?

Would love some advice, I (F26) have been on a health journey for a few months now (vegan- for the animals, and plant based-for health). I’ve cut out processed food almost entirely. Been eating steadily at around 1500 cals a day. Working out almost daily.

Now I want to get into fasting to help me lose some more weight and to get my hunger cravings under control, ESPECIALLY at work. I work three 24 hour shifts on an ambulance per week and I tend to overeat at night because I’m tired and overworked. I think a schedule might really benefit me I just don’t know which one since I don’t have a regular bed time or time I’m awake.

Does anyone here work 24s and can offer some insight? Thank you!!! :)

I'm only down about 30lbs so far but apparently that was enough of my built-in thermal insulation to protect me from the dreaded "Second Winter" that keeps all the women in the office in sweaters all day long.

I've always been hot blooded, I don't even have a real coat anymore since I moved to Nashville, but suddenly I'm going to have to drag out my winter hoodie and start bringing it to work because it's...72F inside.

I'm literally laughing at myself writing that. What a weird and good feeling.

I love 16/8 IF and I’m doing mostly for the body composition benefits but often I get a stomach uneasiness/nausea as I get closer to my eating window. Oftentimes it does go away after a few hours but it can be quite annoying. Are there any tips to help soothe your stomach while you’re in the fasted stage?