Combining 16/8 intermittent fasting, calorie control and steps to help achieve out two stone weight loss plan.
Well, its week two already I have stuck very well to fasting but thats about it this week. I have been a bit naughty and had a few too many treats.
If you would like to follow my journey, see below for my blogs and vlogs.
- Week one -5lbs
- Lose Weight Walking DAY 6
- Keep Fat Friday DAY 5
- Calorie control diet DAY 4
- 16/8 intermittent fasting DAY 3
- Weight Loss DAY 2
- Combination Diet Plan
16:8 Intermittent fasting.
Fasting is the central part of the diet for me, and the rest is to complement the weight loss calorie counting and getting moving.
If you are new and wondering if you could achieve your goals doing this, you can, but it’s not easy.
It is 16 hours of fasting zero calories and 8 hours of calorie-controlled dieting.
Mindset Pre 16:8 diet
I would try to get your mind in the right place before you even start, its a tough thing to do, not eating for 16 hours takes quite a bit of determination. But if you want to lose weight, it’s excellent and in the end an easy way of doing it.
How I do, it is telling myself the hunger pangs, and un-comfort is my body using the fats for energy instead of the food in my stomach.
Turning the negative feeling into a positive one as I’m a glass-half-full kind of guy anyway always an optimist.
Once you are on your way with the plan, the easier it becomes like anything new job, a new car, the first date.
It takes a little while to gel see if you’re compatible, it may not work for you but at least try and follow my plan for the first week.
That was the reason for me documenting the first week as its the hardest to do.
Calorie Control For Weight Loss
Moving onto calorie control, WHY? I thought the 16:8 was all you needed to lose weight.
The answer could be yes to that question, but I think if you are going to carry on as usual and consume 5,000 calories a day and try to lose weight, it isn’t going to happen.
The rule of thumb is
According to the NHS to maintain a healthy weight for the average active person, your calorie intake should be.
- 2,500 calories for men
- 2,000 for women
To lose weight at a sensible rate which is recommended at 2-3lbs a week, you should maintain.
- 2,000 a day for men
- 1,500 a day for women
So thats what I am trying to stick to as well the first week I lost 5lbs whilst adhering to the plan it is looking more like 2-3lbs this week.
Walking to lose weight
We all know any form of exercise is good for us helps to burn calories, helps us feel better mentally and physically.
Its just good to set a goal with exercise just like the other parts of the diet it works better if we commit.
Take a look at your health app on your smartphone.
I’m guessing you’re using one to read this if you don’t have one just when you head out for a walk go for another 10-20 mins do that little bit more than you usually do.
I wanted to achieve 6,000 steps a day this week, but that hasn’t happened hopefully I will manage it next week.
I’m now towards the end of week two. It’s become a lot easier now.
I still wake up Hungary and want to eat, but the coffee and water are taking the edge away, my body is getting used to it would say.
I’m feeling better and think I look better already I hate to see my podge making my tops tight, thats my goal to not have to hold my stomach in where ever I go.
To start this week of my parents popped round on Monday and we had a BBQ which needs BEER and cake to complete the whole experience doesn’t it.
So that destroyed my calorie count the first day into the week, that set me up to fail for the rest of the week.
It’s now Friday I thought I had better start writing my blog. The last two days have been better but its fat Friday again now.
I have been busy decorating my daughter’s bedroom, plastering, skimming, walls, ceiling, painting, and building furniture.
I’m still on furlough waiting to go back to work, so this has kept me busy all week, and I haven’t done very well with sticking to the plan next week I am going to be back on it again and try to get that 2-3 lbs off also then it will be half a stone in three weeks.
Which is what I am aiming for so thats it for this week I will try to keep a daily diary this week and let you know my progress just a summary of my day to day activities.