| | Water Fasting

18:6 IF was great initially, but at a plateau.

M 49, 6'1", CW:177, GW:160 (I was at 160 \~10 years ago). ​ I started 18:6 IF when I was 181, and the first few weeks were great, where I was losing 1 - 1.4 lbs per week. But for the last 3 weeks, I'm plateauing at 177. Would love to know what I should do differently -- Add cardio, calorie counting, macro counting, or try these one at a time? Thanks in advance!

Answer

A few ideas (try one at first or an easy-to-maintain combo. Remember the adage, “tweak it till it works.”

  1. Delay alcohol if you haven’t already

  2. Add some exercise? Nothing intense to start and do something you sorta enjoy.

  3. Extend your window a couple of days a week (20-4)

  4. Do one extended fast (maybe 5:2 for a week). Modify fasts if it helps make it easier.

  5. Take an honest stock of the types of food you eat during your window: if you’re indulging in some highly processed/high sugar/white carbs maybe ease up. See what of the above may need to be kept in check just a bit more. (If you’re already eating clean, then you got this!)

  6. Mix up your windows a bit to keep your body “guessing,” which sometimes helps.