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My Intermittent Fasting Journey

My progress on Intermittent Fasting will be posted here with updates on my weight being posted daily, and with updates on my waist size and body fat content being posted on a weekly basis on a Monday. My weigh-in day was a Monday but I will now be weighing in every day in order to keep everything on track, and I now fast on a Monday on most weeks (although that will often change depending upon my circumstances at that time). More information about my weight loss background and my goals for the future on intermittent fasting can be found on my first forum posting which can be seen by clicking here.

Day 91 - Reduced Calorie Feeding Day

by johncs2013 on 18 Nov 2013, 07:27

Current Actual Weight: 73.5kg (11 stone 8 pounds)
Current Trend Weight: 73.2kg (11 stone 7 pounds)

Waist Size: 31.0 inches (up by 0.1 inches from this time last week)

This Morning's BP Readings:-

Reading 1 (taken at 6:26am GMT on 14 Nov 2013): 159/83 (Pulse: 55)
Reading 2 (taken at 6:28am GMT on 14 Nov 2013): 145/81 (Pulse: 54)
Reading 3 (taken at 6:31am GMT on 14 Nov 2013): 143/83 (Pulse: 53)

When I wrote yesterday's blog entry, I was at a crossroads as to whether or not to take an extra fasting day yesterday in response to a massive increase in my weight as a result of some over-indulges on both Friday and Saturday. That saw my weight soar from 71.9kg on Friday morning, all the way up to 75.2kg yesterday morning.

With that, something had to be done but I was at a dilemma as to whether or not to throw in an extra fasting day, as I still had some of my mixed grill from the previous day which had to be used up yesterday. That was something which I was really looking forward to and indeed, that was to sway my decision not to take that extra fasting day as well as the fact that I don't like doing fasting days over the weekend.

By not doing an official fasting day yesterday, that would then allow me to have my usual fasting day today as planned, as well as on Thursday, thus reducing a lot of the stress from the situation. What I therefore decided to do, was a reduced calorie feeding day where I would eat all of my calories for the day at lunch-time.

For that, I had the rest of my mixed grill (consisting of a piece of black pudding, a piece of lorne sausage and a piece of fruit dumpling), along with a couple of slices of bacon, a couple of poached eggs and some beans. I then had the rest of the strawberries that I had bought, along with some custard, and that was washed down with a glass of milk.

I then decided to skip my evening meal and begin a complete 24 hour zero calorie fast which will take me up until after lunch-time today. Yesterday was only the first time that I had skipped an evening meal and so, I wasn't sure about how that would go. However, what I ate yesterday contained quite a good level of both protein and fat, and I knew that this would help to keep the hunger at bay.

That was how it turned out to be on this occasion, and I then managed to get a good night's sleep after that. When I weighed myself this morning, I then got some good news as my weight had come down to 73.5kg (11 stone 8 pounds). That is a massive 1.7kg down on what it was yesterday, making today only the first ever time that I have lost weight on a non fasting day.

Of course, yesterday was a reduced calorie feeding day where I ate a lower number of calories than what I normally would on a feeding day, but that reduction in calorie intake wasn't enough to turn that into an official fasting day and with that, I am really pleased with how that went. It has meant that I have not had to resort to another 4:3 week (although I could probably call it something like a 4.5:2.5 week).

Although these results show a weight gain from the previous week, that weight gain amounts to less than a pound from the same time last week and this weight gain is nothing like the scale of weight gain that I was heading for at today's weigh-in going by the results on the previous two days. Furthermore, I have still come in at less than 74kg at today's weigh-in, and that is quite a victory in itself because having never being able to get below that figure on any of my Monday morning weigh-ins before this time last week, I have now successfully managed to do so for the second week running which means shows the greater level of confidence that I now have in that, after breaking that psychological barrier for the first time last week.

Furthermore, this is also a victory for daily weigh-ins which I was always too scared to carry out beforehand. That is because if I had still been only weighing myself once a week, I would not have seen that massive weight gain happening. The result of that is that I then would probably have continued to eat like a pig yesterday, and goodness knows what sort of weight gain I would have ended up recording today as a result (I would hate to have even imagined that).

However, by weighing myself daily, I have been able to see that weight gain happening, and nip it in the bud right away. That to me shows the real power of combining this WOL with daily weigh-ins because this WOL gives me the tools to do some extra fasting if I need to and by weighing myself on a daily basis, I can effectively just about control what my weight will be at the next day's weigh-in, and I am really beginning to like that.

The result of this is that very little damage was done in the end by those two days of over-indulgence, but I did still record a slight weight gain over the course of the week and that will still need to be addressed. Because of that, I'm hoping that I can be a bit more careful in future when it comes to those over-indulges and if I can do that, I should be OK. For the record, my waist size has gone up slightly since this time last week, but more careful eating on feeding days should take care of that as well. Now, if only I could find a way of getting my blood pressure down. Since this was an official weekly weigh-in, I took some blood pressure readings this mornings, only to discover from the results exactly why I don't like taking those readings.

Height: 5ft 8in

Lower Trend Weight Limit: 70.0kg (11 stone 0 pounds)
Upper Trend Weight Limit: 73.0kg (11 stone 7 pounds)

Last Weigh-in Date: 1 Mar 2014

Actual Weight: 74.3kg (11 stone 9.8 pounds)
Trend Weight: 72.6kg (11 stone 6.0 pounds)

Body Mass Index: 24.83 (actual) / 24.26 (trend)

Current Method: No Fasting
Low Calorie Days: As Required


Trend weights calculated from Libra Android App
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