The FastDay Forum

[carorees]

It is possible that my non-fast day overeating and occasional bingeing might be due to the famine effect where, according to Amanda, even if you have enough calories, if you don't have enough nutrients, your body pushes you to eat more to try to get those nutrients. The theory is that by eating what my body wants, and stopping when I am satisfied, I am less likely to eat more than I need.

This is the "protein leverage" theory, which suggests that all animals eat to reach a critical protein intake. The amount varies between species but studies to date suggest that around 15% of calories from protein is Homo sapiens' preferred intake. However, if you are dieting or stressing your body you need more than that and it might need to go up to 30% of calories from protein to satisfy the body's needs in these situations.

http://www.ncbi.nlm.nih.gov/pubmed/22022472
http://www.ncbi.nlm.nih.gov/pubmed/23221572
http://www.ncbi.nlm.nih.gov/pubmed/24760974
http://www.ncbi.nlm.nih.gov/pubmed/24588967

Re @ballerina's post about maintaining not being the fun that losing was: I've injected a little (probably childish) fun into my maintenance by weighing at night, just before bed, as well as early in the morning--all recorded on a calendar. I get a bit of a silly charge from writing down a weight in the morning that's 1 to 2 pounds less than at bedtime Seems silly, I know, but when you're in your seventies, you take your fun wherever you can find it

Of course, maintenance does take effort--we can't just ignore our eating habits once we reach goal--no magic pills available.

In the last 2 weeks, I had a run of 6 consecutive days at goal (135 pounds) then 4 days of 135.5, then the weight started creeping up to 137. So I fasted yesterday for the first time in 2 and a half weeks, and today I'm back down to 135.5. I'm lucky that just the occasional fast day, whenever I need it, keeps me on or near target.

Hope all goes well for everyone this week and that we all find some way to make it exciting and fun again.

I'm still lurking in the maintainers tent. I no longer 5:2 or count calories, I just have a (very) late small breakfast and a small lunch later on followed by a normal supper. I try not to eat after supper. I also drink loads of water. I weigh once a week and adjust if necessary. I generally stay between 59.5 and 60.5 kg which I am happy with. I am more active than I used to be and try to jog 5k 3 times a week. Or I do some extra fast walking if I don't feel up to it. And I'm sure that really helps. The wine in the evening is not helpful, it's my weakness but if I need to loose a bit of weight that's where I start. And my Fitbit really gives me the motivation to keep moving. I thought about joining a gym for about 5 minutes but realised I wouldn't go regularly or enjoy it and that jogging is free !

Hi everyone, lovely to see so many people reporting maintenance. I must say that I don't find maintaining boring or unrewarding. Yes, I may not see the scales go down but just being able to maintain and being at a good weight makes me happy and I like the challenge. I have strayed from 5:2 twice and had to lose the weight again and I didn't like it. You have to work so much harder when losing weight. Once at goal all I have to do is fast one day in order to undo a day or so of too much eating

I have been maintaining since last October and no month, week or day has been the same. I don't think I have found the perfect maintenance strategy, so I am still experimenting and revising plans etc.

I am happily maintaining by doing one fast below 400cals and one reduced calorie day of maybe 800 cals. The 800 cals are meant to be fast days but more often than not end up being 20:4 with a snack in the afternoon and a normal portioned meal in the evening. Whilst the second fast day may not strictly be necessary, it helps my mind to completely cut out all the sugar and most of the carbs giving me a good structure not to eat carbs two days a week.

There is one thing I am very lucky in and that is that I really hate being too full, always have. I dislike it more than that being hungry, so after a day or two of indulgence (mainly weekend) I look forward to the feeling of emptiness and to my fast on Monday again. I guess that is why I don't get frustrated or depressed about the fact that I will probably have to fast in some way shape or form for the rest of my life due to my low TDEE.

Lots of maintainers reporting in this month and it's lovely to hear from some people who have been maintaining successfully for a long time.

I came back from a six day break, visiting our daughter in Madrid, late on Tuesday. Weighed in on Tuesday morning at 149.8 pounds - 2.8 pounds over target! Fasted Wednesday and on Thursday and Friday weighed in at 146.8 pounds. Hurrah!
Friday night I had one glass of wine and then got the most terrible munchies - salted cashews, biscuits, crisps - and all this after a perfectly satisfying dinner of home-made cauliflower and broccoli in cheese sauce, sweetcorn and stuffed chicken breast! This morning I weighed in at 147.3 pounds so am cutting out breakfast today and will be careful with what I eat for the rest of the day. Luckily, we finished the wine yesterday, so no more wine for me until I can learn to not let it affect my snacking impulse!

Generally my maintenance is done by daily weighing and adjusting my eating by the occasional fast or cutting out breakfast or reducing 'treats' for a day or two. It's a 'mix and match' approach which seems to be working for me - long may it continue!

Me again! I've just done my weekly 'official' weigh in and I am 147.4 pounds (Target weight = 147 pounds) so I am happy with that! It should have been less, after two good fasts this week, but I was manning a stall at an exhibition all day yesterday and had soup and a roll for lunch, followed by cake. Then tea and cake during the afternoon. Then after supper, which was home-made, potato topped, chicken and mushroom pie, I ate two more pieces of cake, which I had bought at the exhibition. Four pieces of cake in total for the day. I think that with that sugary carb overload I was very lucky to weigh in with the weight that I did!
How are the rest of you doing this month? Struggling or just breezing along? I'm not struggling - just need to break out occasionally!

Breezing along, I suppose @stowgateresident. I did go a pound over for several days after a week away self-catering included 5 days in which I had coffee and cream before my eating window, and 3 lots of fish and chips (always during my window). Back on the paths of righteousness until I go away again . I stuffed myself silly yesterday on yoghurt and nuts and got away with it.

Sounds like a lovely holiday, @barbaritaand congratulations on managing your weight so well while you were away! I'm never as disciplined as you and prefer to just deal with my inevitable weight gain on my return!

@StowgateResident sounds like you enjoyed your cake 'breakout' yesterday! As our resident 'rein in it maintainer' 4 slices of cake is one good fast
Despite an immensely stressful 10 days (note to self 2015 is not turning out to be an easy year - yet) I'm doing very well thank you, motoring within my range. I have my eye on end of June, a milestone - 6 months of maintaining. It's flying by.

In my defence, @Lizbean, my four pieces of cake were eaten over a twelve hour period - not all at once! More importantly, they were savoured and enjoyed - not stuffed down with a feeling of guilt and stress! That makes all the difference - no guilt allowed, whatever my food choices!

Well. I'm 'cruising along one could say. Regular one fast a week seems to be paying off, as I have seen some lower values on the scales. However, next official weight day is Tuesday, so we will see what they wil tell me that day

Weight was nicely low all week and then suddenly on Monday, 64 again. Today, after fasting down to 63, but it will probably be a bit higher the next days, so it will be 63.5 officially (my scales have only a 0.5 increment). Still ok, but would have hoped to be able to register a 63. Next week another opportunity, no need to hurry

[carorees]

Still bubbling along just under my target, about 1kg higher than I would like, but nonetheless still under target . I am working on 1) being mindful that it is pointless shooting for a weight that cannot be maintained and 2) ensuring my way of eating is not slipping (i.e., more carbs creeping in, alcohol on more days per week, cutting down on fasting hours) resulting in unnecessary weight gain. If I can manage point 2, I think that point 1 will not be a problem. One year after entering maintenance it is still very much a work in progress .

Max weight since the start of May: 65kg, min weight 63.6kg, current trend 64.5kg (used to be 63.5kg )

Hi All
First time I've entered the tent after kind invitations from P-JK and Stowgate Resident.
I went into maintenance last June at around 65.5kg which was just above my goal of 65kg, and set an upper weight limit of 67kg, according to trend weight on Libra.
I didn't have a strategy and tried a few things including Fast Five and other eating windows but found I lacked discipline on them. So back to either 6:1 or 5:2 but not strict calorie limit. It kind of worked
February saw me reach a high of 68.7kg and I've been in the low 68s high 67s until midway through April. I do have mitigating circumstances. OH had heart attack in Feb, then he was hospitalized with ulcerative colitis for a week at end of April after being ill for 6 weeks. So I've been a bit stressed this year
So now it's back to basic 5:2 and I'm loving it again. Today my Libra trend weight is 67.2kg and I think I'll aim for 65kg again. I'm definitely happier at nearer that weight than 68kg.

Overall I think my maintenance has been quite successful all things considered

I started out May in my target range, but that quickly fell to pieces. Between a camping trip and my US vacation, I've gained a lot. I've fasted 4 times since I got back and only just got brave enough to weight myself. 2.3 kg above target I've got my work cut out for me!