The FastDay Forum

I've lost 5lb over the past few months by following the 5:2 way of life. I'd like to lose a few more but I'm not overweight - my BMI is 22.

I usually exercise 5 times a week but due to problems with my foot I need to have a steroid injection, which requires around 6 weeks of rest!

I'm petrified about putting the weight back on during this period of inactivity. Do you think I should stick with 5:2 or perhaps change to 4:3 until I'm active again?

I think I will also need to decrease my calories on fast days as I currently eat 500 and that's a quarter of the calories I need when moderately active (I'm only 5ft2).

Thanks!
Jill

[carorees]

Exercise has relatively little impact on how much weight you lose and too much exercise can even slow the weight loss down. I would stick with 5:2 and, as you said, work out your TDEE for being sedentary (link in FAQ, below) and use a quarter of that for your fast days (and, of course, allow for the drop in exercise by being a little more careful on feed days).

Hi Ripley,

Why not try staying with the 5:2, but use MyFitnessPal or similar to track the calories on the feed days?

Those are good ideas, thanks. I have found that exercise is quite important for me if I want to lose weight. Without it I tend to stay the same no matter what else I do or eat!

I'd stick with 5:2 and look to do some upper body exercise instead. Keep active. If gyms, swimming, rowing machines don't appeal try making your own exercise using a long stick like a broom handle. Keep active. 15 mins a day twirling it and lifting it above your head like a weighlifter etc etc. Might sound silly but it works. I wouldn't give up being active or worry about weightloss with a bmi of 22. Keep active.