What does IF look like long term?

[Anonymous]

Just starting IF (4 weeks) and have had good success. Just not sure about sustainability. If you have been doing IF for a while, what did long-term maintenance look like? I do 18-6.

[Anonymous]

I think it's incredibly sustainable. I've done it about a year and a half and haven't lost weight, but I think it's helped maintain without monitoring much of the rest of the day. If we have something special or are on vacation, I don't do it and just pick back up again the next day.

[Anonymous]

Anonymous wrote:I think it's incredibly sustainable. I've done it about a year and a half and haven't lost weight, but I think it's helped maintain without monitoring much of the rest of the day. If we have something special or are on vacation, I don't do it and just pick back up again the next day.

Gosh, this isn't much of a recommendation for it!

[Anonymous]

I've been on an 16-8 schedule (give or take) essentially my whole life without really realizing it. I'm just not hungry in the morning so my first meal (ex. coffee) is usually around 11:30am and my last meal the night ends usually ends around ~8pm.

If you don't think of it as a diet, it's incredibly easy to maintain; it's just a relatively minor lifestyle shift. I don't stress about what I eat at all. I just avoid snacking, indulge a few times a week if I want, excercise 2-4 times a week for my health, and I've been the same weight for the last 20 years. My metabolism has always been really fast, but I honestly think it's been because IF was matched to my natural eating habits ever since I can remember. And that's even been maintained as I get older.

I say just try and see?! No harm in sticking with it unless it's all consuming.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I think it's incredibly sustainable. I've done it about a year and a half and haven't lost weight, but I think it's helped maintain without monitoring much of the rest of the day. If we have something special or are on vacation, I don't do it and just pick back up again the next day.

Gosh, this isn't much of a recommendation for it!

I don’t recommend it for weight loss.
I would need to combine it with something else (like counting calories or low carb) to see results. FWIW I was gaining 1-2 lbs/year as I got into my late 30’s/early 40’s. I lost 1-2 lbs since IF a year ago but I’m happy with that. I’m also only about ten lbs over my goal weight so I’m don’t have much to lose.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I think it's incredibly sustainable. I've done it about a year and a half and haven't lost weight, but I think it's helped maintain without monitoring much of the rest of the day. If we have something special or are on vacation, I don't do it and just pick back up again the next day.

Gosh, this isn't much of a recommendation for it!

I don’t recommend it for weight loss.
I would need to combine it with something else (like counting calories or low carb) to see results. FWIW I was gaining 1-2 lbs/year as I got into my late 30’s/early 40’s. I lost 1-2 lbs since IF a year ago but I’m happy with that. I’m also only about ten lbs over my goal weight so I’m don’t have much to lose.

I should have also added I read the Obesity Code and it spoke to some benefits on blood sugar. We have a strong history of type 2 diabetes in my family, so this is more important to me than weight loss.

[Anonymous]

Anonymous wrote:Just starting IF (4 weeks) and have had good success. Just not sure about sustainability. If you have been doing IF for a while, what did long-term maintenance look like? I do 18-6.

18-6 is a long fast for me on a regular basis . For me sustainable “maintenance” ie - no weight gain, (maybe a lb per month loss) is averaging 14-10. Some days a little longer fast, some days with social commitments, shorter fast. That also keeps the blood sugars low which is the main reason I do this as do many members of my family. Without fasting, I’m diabetic.

For me to lose, I have to combine fasting with some other things and/or a few longer fasts sprinkled in. Its slow and steady which is about 2-3 lbs a month. I often have a month where I press harder, then I go back to maintenance on 14-10, and then press again later It’s so much better than gaining so it works.

In any scenario, I exercise 6x a week, because I like how I feel - but doesn’t help on weight loss

[Anonymous]

I’m also curious about maintenance. I’ve been doing 16:8 for two months, I wasn’t looking to lose a lot, just enough to fit back into my clothes from before I hit menopause. I’m nearly there and I do find IF pretty easy to follow. There are mornings where I really want to eat, but since I’ve felt better overall, am sleeping better, want to get cholesterol down, I’m motivated to keep going. But not sure what long time looks like...

[Anonymous]

Anonymous wrote:I've been on an 16-8 schedule (give or take) essentially my whole life without really realizing it. I'm just not hungry in the morning so my first meal (ex. coffee) is usually around 11:30am and my last meal the night ends usually ends around ~8pm.

If you don't think of it as a diet, it's incredibly easy to maintain; it's just a relatively minor lifestyle shift. I don't stress about what I eat at all. I just avoid snacking, indulge a few times a week if I want, excercise 2-4 times a week for my health, and I've been the same weight for the last 20 years. My metabolism has always been really fast, but I honestly think it's been because IF was matched to my natural eating habits ever since I can remember. And that's even been maintained as I get older.

I say just try and see?! No harm in sticking with it unless it's all consuming.

This - IF itself is just shifting your life around a little. For some people, a byproduct is that they eat less, and those people lose weight. Other people may just pack their normal amount of calories in the 8 hour window, and those people won't lose weight (although they may have some of the other benefits).

I'm also in maintenance mode with a very relaxed 15/9. Some days I'll be in meetings and go 17 hours. On weekends, I might only go 12 or 13. Honestly, for me, IF could also be called the "no more snacking right before bed" diet.

[Anonymous]

I was doing IF for most of my life without realizing it. I'm not a breakfast person. I get hungry only after I have been up for a couple hours. I usually eat dinner between 7-7:30. Black coffee in the morning. Then I eat lunch around noon and lunch is my biggest meal of the day. I am a big day eater (it's when I'm the hungriest). I'm certain that I consume the same amount of calories that I would consume if I wasn't doing IF.

For me, IF helps with reducing bloating and water weight.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I've been on an 16-8 schedule (give or take) essentially my whole life without really realizing it. I'm just not hungry in the morning so my first meal (ex. coffee) is usually around 11:30am and my last meal the night ends usually ends around ~8pm.

If you don't think of it as a diet, it's incredibly easy to maintain; it's just a relatively minor lifestyle shift. I don't stress about what I eat at all. I just avoid snacking, indulge a few times a week if I want, excercise 2-4 times a week for my health, and I've been the same weight for the last 20 years. My metabolism has always been really fast, but I honestly think it's been because IF was matched to my natural eating habits ever since I can remember. And that's even been maintained as I get older.

I say just try and see?! No harm in sticking with it unless it's all consuming.

This - IF itself is just shifting your life around a little. For some people, a byproduct is that they eat less, and those people lose weight. Other people may just pack their normal amount of calories in the 8 hour window, and those people won't lose weight (although they may have some of the other benefits).

I'm also in maintenance mode with a very relaxed 15/9. Some days I'll be in meetings and go 17 hours. On weekends, I might only go 12 or 13. Honestly, for me, IF could also be called the "no more snacking right before bed" diet.

Me too! I've found it easier to look at the clock and say, "well, no more eating for me today". rather than calorie counting. It's naturally cut out calories for me when I "can't" dive into the Ben & Jerry's and in no time 3/4 of a pint is gone.

For my maintenance I'm doing 16:8 during the week and not as worried about it on the weekends. While I don't eat all day long on the weekends, I don't sweat it if my family wants to go out for breakfast, or if we go get ice cream after dinner and I've gone beyond my eating window.

[Anonymous]

I am doing Keto combined with IF during the week (eat a moderate Keto-friendly breakfast on weekends). Started doing it since I had stalled on Keto alone and it seems to be working as I have lost a couple lbs this week after not losing anything for quite a while.

I also did IF for about 6 months last year after doing Whole 30 and it helped maintain once I added more foods back and i lost a few more lbs during that time.

[Anonymous]

You probably will have to experiment a bit to see what works for your body and lifestyle. I have always struggled with my weight, carrying an extra 20 lbs or so, and finally got to a good place with IF (basically skipping breakfast) and low carb. No exercise, though I do eventually want to get back to lifting. Anyway, now (mid 40s) I can maintain if I basically skip breakfast a few days a week and skip carbs at dinner, which isn’t that hard for me. If I don’t do that my weight starts to creep up.

[Anonymous]

I'm a pp who does this long term. I know there are folks who this is what they have done a lot of their life. But, just wanted to note that this was not natural at all for me at first - I wasn't one who skipped breakfast - ever! I was one of those people that had to eat breakfast or would feel horrible - often Hangry. I also liked a late snack a little too often - though I didn't need to physcially.

After months, your body re-adjusts and it all becomes more natural. Blood sugars even out, so I feel so much better and you don't ride that blood sugar roller coaster. You stop craving breakfast physically. I still crave snacks at night, but I think that is more a mental thing after a tough day than a physical thing. Again, the clock makes it easier to mentally shut that craving off. I can eat a light breakfast socially without issues (though stay away from heavy carbs , etc). - so its not black or white and you can re-adjust quickly.

[Anonymous]

Anonymous wrote:I'm a pp who does this long term. I know there are folks who this is what they have done a lot of their life. But, just wanted to note that this was not natural at all for me at first - I wasn't one who skipped breakfast - ever! I was one of those people that had to eat breakfast or would feel horrible - often Hangry. I also liked a late snack a little too often - though I didn't need to physcially.

After months, your body re-adjusts and it all becomes more natural. Blood sugars even out, so I feel so much better and you don't ride that blood sugar roller coaster. You stop craving breakfast physically. I still crave snacks at night, but I think that is more a mental thing after a tough day than a physical thing. Again, the clock makes it easier to mentally shut that craving off. I can eat a light breakfast socially without issues (though stay away from heavy carbs , etc). - so its not black or white and you can re-adjust quickly.

This is all true for me as well. I don’t get that roller coaster hungry feeling anymore. It’s very easy for me during the week. I’m a preschool teacher who is constantly busy until 1:30. I’m not even always hungry then but I eat because it’s my break. I’m more flexible on weekends. I eat a later dinner on Friday and Saturday, maybe brunch on Sunday. I lost about 25 over the first 9 months and have held steady. If I watch what I eat more I could lose but it’s been a stressful year and my eating has been out of control.