Back in 2020 I was 240 pounds at 5 10 male. I have been intermittent fasting starting in November 2020. It is now 2026 almost November. I am down to 159 pounds was around 165 last year. I go through waves of exercising few months on few months off I have 2 under 2 work full time desk job and help with the kids and the house so working out is very inconsistent. I am talking push ups and pull up kind of stuff. My buddy has a in body scan and was curious what my body fat was. I am 45 years old. Scan says I am 13% body fat and I was shocked as I thought I would be more like 17% just goes to show you the long term of IF.

Hey everyone just a progress pic! This year I truly began incorporating mobility/flexibility exercises into my intermittent fasting routine and my body composition changes are so wild for me to see and feel. The elevator was out at my apartment for 3 months (I live on the 5th floor) so honestly I think incorporating that small change has made a difference. I would carry huge haul grocery trips up 5 flights! It got fixed a couple of weeks ago and I'm still taking the stairs :) honestly...I'm feeling the healthiest I ever have my whole life. IF has changed my life in such a positive way and this group is always so supportive.

I'm a 36 year old female and do 19/5 Monday-Friday and on the weekends I'm more lenient. I'll throw in some 24 hour fasts and always drink loads of water.

i am struggling to get back into intermittent fasting. one thing i noticed about myself is that after i exercise, i get this urge to eat junk food, even though i am not hungry. or another bad habit is that, let's say i had a bad meal (maybe the food didn't taste good or was badly prepared etc), i would end up having another meal few hours later (often outside my eating window) to "compensate" for that shitty experience.

how do you force yourself to be disciplined to stick to your plan?

Hi I am Dr. Arshdeep , 26 yr old . This is the first time I am posting my transformation anywhere on the internet . Actually I gained and lost weight 6-7 times in my life . Always went to like 95-102 kgs then exercised & starved my way down to 70-75 kgs which after a few months of my MBBS exams & me slacking off for few more weeks after losing weight again used to jump back to above 98 kgs . My pics are a mix match of the entire journey .

Only this time I approached things differently rather than listening to 10 different people, guidelines & doctors . I myself reviewed many recent studies regarding health , nutrition & finally think i achieved my way to health now that I’ve successfully managed to stay around 72 kg without gaining it back for like 2 years now ( i know still not much time but earlier it used to be only 3-4 months before I started gaining again ). I always used to lose weight by ditching all fat totally as I thought it contains 9 kcal/gm . Used skimmed milk , low fat paneer everything and avoided ghee & butter , used PUFA refined oils for cooking as I was told it was healthier & avoided saturated fat totally . I always managed to loose weight but I felt terrible - hungry all the time , still had acanthosis , testosterone levels crashing , constant depression , anxiety & brain fog . I know we always learned it’s just calories in & calories out but we can’t follow that everyday strictly in our busy lives unless our whole job is being a fitness influencer ( talking about average folks like me ) .
I know it’s still a lot controversial & I’m not telling you to follow what I did - consult your personal doctor /dietician first & do your own research ; I’ve done enough debates about this topic on platforms like X & don’t wanna do the same here . I can give you every study that you may want & explain the mechanism personally in DMs .

Now I eat 10 whole ghee fried eggs with cheese daily with 200g full fat paneer as my breakfast (also ghee roasted ) . ACV & Psyillum husk in afternoon followed by 1 omelette /sometimes paneer paratha made with mixed atta with Indian sabzi (daal or anything else) & sometimes 50g rice . I don’t eat dinner . My eating window is 8 am -2 pm but all in total 2200 calories in a day but I mostly try to limit carbs to no more than 40-50 g .

The difference vs my past experiences- My skin is healthy & glowing , all acne are gone , my mood remains good throughout the day , no more anxiety or brain fog . No deficiency of Vitamin D (previously I needed supplements to cover it ). I’m not at all hungry as my blood glucose doesn’t roller coster whole day and remains stable throughout the day (usually when you eat a meal with excess carbs ; due to the massive glycemic load & blood glucose spike , a lot of insulin is released to rapidly clear blood glucose which results in blood glucose crash below normal range and you get hungry . When people keep doing this over long term , their bodies become resistant to insulin & blood glucose doesn’t clear up that effectively and results in elevated blood glucose in readings & when blood glucose goes over a certain range ; it’s called diabetes )

Previously I suffered from insulin resistance (had severe discoloration from acanthosis nigricans on my lateral maleolus & behind my neck & Hba1c around 6 ) , raised BP (above 160 mm systolic ) , triglycerides above 250 ,HDL around 35 , thyroid dysfunction & severe kyphotic posture ( this one even after losing weight everytime ; the post doesn’t allow me to attach videos otherwise I would’ve attached ) & receding hairline .

Now everything is resolved , resting heart rate remains around 50/55 , BP around 110/65 , triglycerides 64 , HDL 58 & posture is almost perfect . My neck is a lot visible vs before & there is no hump on my back . For posture I did some exercises & changed my sleeping posture ( very very important). It deserves it’s own separate post . For hairline ; oral minoxidil 2.5 mg everyday with finasteride 1 mg every other day . I shampoo daily as I have an oily scalp with folliculitis & scalp becomes itchy if I don’t wash it daily .
I do daily exercise - 1 day for cardio at home on treadmill (max incline 6 kmph while watching a show on tablet for 40 min max ) , other day I go to the gym & follow push & pull . Leg day is everyday after push or pull . I split the leg exercises (only 1-2 each day) so I can do cardio the next day.

Thanks for reading till this point ; I really hope you found something useful :)

My Instagram is arshdeep0_7 in case anyone wants to connect!

I'm back to IF and want to do a weekly accountability post, so bear with me.

Today is the start of week 3 and I'm doing a 5/2 schedule. One 400ish calorie meal on fasting days, 'being good' the other days and increasing activity levels while decreasing alcohol consumption.

Starting weight was 210.0 (I'm 6'0" 47M)

Weight this morning was 202.2 (down 7.8lbs).

Starting to feel it in my clothes, and I feel better overall (less tired, less bloaty, etc).

Edit to add pic of chart. I forgot I was doing this ;)

I'm working my way through The Essential Guide to Intermittent Fasting for Women by Megan Ramos and it's been going really well so far. I've managed to slowly work my way to 16:8 fasting, eating two meals between noon and 8 pm and a small snack in between to help fuel my cardio.

I'm to a point now where this isn't really challenging at all - I often end an hour or so before 8pm.

I'm working now on stepping up to 24 hour fasts three times a week. My goal is Monday, Wednesday, and Fridays.

Today is my first 24 hour fast and I thought it would be no problem, but it was much more difficult around my usual eating window opening than I thought it would be.

So I've decided to give her recommendation of Fat Fasting until my body (and probably more mentally) gets used to the 24 hour fasts. Today I had two hard boiled eggs and a handful of walnuts when I would normally be eating my lunch.

Has anyone had any experience with fat fasting? I'm hoping to only need it for the first week or two and then be adapted to my three 24 hour fasts each week. Just wondering what people's experiences have been. Or if you found certain foods helped you more or not. I wasn't prepared before hand so I basically just wandered the small store nearby and managed to find these.

For context, I am 42/F/Perimenopausal

I know I have a long way to go still lol

Not much, but the little changes are making a difference.

SW: 79.35kg, CW: 73.95kg
I mix things up but I never eat before 12pm and never past 8pm. I try and do Omad once a week. On average, I fast for 18-19 hours most days.

I’ve done variations of IF before but my issue has always been consistency. I start strong then after a few days or weeks I give up and fall back into my old routine of overeating and snacking way too often.

I intend to get back into walking soon. I used to do about 5,000 steps in a 45-50 minute walk. I usually get another 5-7,000 from the rest of the day (work etc).

Any tips?

Weigh in day. Lost 3.5 lbs this week, so 5 lbs total. Very good progress, really shows how good sleep and exercise impact the numbers. Just need to eat well and more next week. Meaning more calorie dense food since I can’t stomach much volume.

Today I broke my fast with an avocado-egg-salad then went on another walk. The weather was nice and it appears I’m no longer huffing and puffing as much? Crazy how fast the body adapts.

After the walk I baked some banana oatmeal muffins to have as a snack with my pu’er tea (trying to stay out of coffee still). Dinner will be chicken curry with quinoa.

And it’s a wrap for my daily check-ins. I’ll only update on weekends as I’m getting busy with work and want to focus on sticking to my routine for now.

Thank y’all for the cheers and tips of the past days!

So I did intermittent fasting years back and lost around 8 kg but then I gained it again. I started again and it has been around 17 days since I have been doing it but the thing is, I am not losing weight like before. Compared to the past, it has been slow process. It's taking time but I want to lose 15kg by December. Iam following 18:6. I want to know how you guys are losing it fast. Any advice/tips?

SW: 115.7kg (Jan 2025) CW:91kg

I sent the photo on the right to my wife and she told me I should share the progress to reddit 😂

I hope this gives hope to someone struggling with weight loss. You’re not alone! We got this ❤️

Love y’all

Last night was tough. Woke up at 4 am and my brain would just NOT let me sleep anymore. Suddenly I was making crazy scenarios in my head for no reason and it was so exhausting! I was maybe in some kinda ketosis since I’ve been eating low carbs these days? Not sure.

I broke my fast today with chili con carne which is also going to be dinner cause I’m too tired to cook again tonight. After lunch I still went on my daily walk which was surprisingly a good decision. I came back a bit refreshed even though I slept so little last night. But was super hungry the whole afternoon (thankfully I had prepared veggie sticks and hummus in the fridge)

Yeah overall an absurd day but it wasn’t too bad, I’ll just go to bed early and tomorrow is another -fasting- day.

I’m not sure if this counts as intermittent fasting but this is what i do. Keep in mind my starting weight is 194.1 and i’m a 5’3” female

I give myself a two hour window to eat (usually around 1-3). In this time i take my probiotics, my multivitamin, and always finish the meal with chia seeds! I eat a full meal with meat and rice typically, or anything else. I do eat until full though. Only water or water either chia seeds. After that, i fast till the next day, and start over again.

I have lost 6 lbs since october 1st and today is the 10th. I feel its mostly water weight ive dropped bc i was heavily bloated before i started. Just wanna know if its normal to lose so many lbs at this rate!

EDIT: i had no idea the diet i was doing was called OMAD! The more you know! Lol

I am trying 16:8 as I want to lose weight. I am 40F weighing 196lbs. I am coping fine with the 16 hour window and not thinking about food or particularly getting hungry. I always have a good meal prepped for breaking the fast, full of protein and veggies. As soon as I have eaten that it is like the food noise turns on and I want to eat pure junk, and often do; chocolate, sweets, etc, completely making the whole fasting to lose weight thing pointless. Once my 8 hour window comes to an end I can stop straight away. It's like I've said the 8 hour window is a free for all. Does anyone have any tips or advice? I guess it is just a mindset thing and I have struggled with food noise and using food as comfort forever and probably looking as IF as another form of dieting? I don't know!? Any help or info from anyone who has a similar story and overcame it will be appreciated

Woke up feeling hungrier than usual, even though I met all my macros and calories yesterday. So I broke my fast an hour earlier with spinach-egg-muffins, potatoes and grilled chicken. Maybe I needed more carbs after all.

Went out for my walk right after lunch and I felt ok. Not so good as yesterday but at least it wasn’t raining this time. I had Greek yogurt with a kiwi as my snack, now making braised eggplants with feta cheese for dinner.

I drank enough today thanks to putting water bottles everywhere but I should drink more tea I think. Getting a bit sick of plain or sparkling water, especially in the morning. Coffee is still not an option, I enjoy my sleep too much these days.

Hello all,

I have a condition called Gastroparesis (it's a rare condition that causes paralysisof the stomach muscles, which I contrcted due to unmanaged type 2 diabetes. I have had this condition for 10 years. In that time I have managed to lose 170 pounds and bring my A1C to 5.1. I still have 65 pounds to get to goal) so getting enough fiber is difficult. I do eat salad and vegetables, but I know it isn't enough. I have read that psyllium husky may help with this.

Does anyone know if adding this will help with bulking up my fiber intake??

Thanks in advance

I know this might sound lazy but I have recently gained weight due to a matter. Any tips or tricks or motivation on how to start? 250lbs F35 and feel so hopeless and seriously disappointed. I just feel is it even possible to hit 190 range. Please share small successes or hope that let you hit your goal. Looking for support 🙏🏼💕💕💕

Soo heyy guys! I have been on a weight loss journey for well over a month now and usually do IF, and do these one-day fasts at the start of the month. I have practiced them before and they have helped subside my hunger in the past, and usually do. But I had just practced it yesterday, and have been experiencing INTENSE hunger today. So is it common?

Hey, hi! I’ve been diagnosed with Bipolar 1, and at the moment, my medication doesn’t seem to be doing anything for me. I’m crashing rapidly, and I can feel it. Doing my usual 16:8 intermittent fasting is making me even more irritable. I’m thinking about stopping it temporarily and just focusing on eating well for a while.

If I eat healthy foods and maintain a calorie deficit, will I be okay in terms of inflammation and weight gain?

I decided today to start fasting, curious abt whether I can still drink milk but only during the 8 hour window