Feeling a bit pessimistic about everything

Hello all, I started doing intermittent fasting around the seventh day of this month so I am almost two weeks in. My goal is to drop my uncomfortable >20 BFP to healthier levels. Currently, I've neither seen or felt much change to how I usually am. Besides obsessing over food and feeling sluggish and irritable for the last four hours of my 16-hour non-eating window. I walk slower than before, and I look pale and feel "ghoulish", so to speak. On a more positive note, my gym performance has been slightly better when I'm in a fasted state, though certain exercises like walking up stairs give me a burning sensation in my bones. The appearance of my upper body is still quite unhealthy, and it is arguable if my weight has decreased at all (I'm one kilogram lighter than before, but my weight tends to fluctuate 1-2kg during normal circumstances). And judging from the occasional stomach cramps, my body is probably considering if it has been poisoned. Now, the thing is, I can handle quite high levels of discomfort. Weightlifting, jogging and heavy bicycling are all pretty uncomfortable from start to end. You're covered in sweat (but still cold if outdoors), your muscles are begging you to give up, you feel like your arms or chest are being torn to pieces by the heavy weights, your lungs are screaming for air, etc.. But I'm not sure if I can handle any more lack of progress. I've been going to the gym with varying levels of activity (sometimes five times a week, sometimes only once) for about a year. Before that, I've been training at the public outdoors gym for about two years. And before that, I've gone to the same gym doing a more lightweight routine for about another two years. After five years of going to the gym, I'm still struggling with +50kg bench press. Now granted, I've only done bench for about three or four years, but still. My bicep curls are still 11kg per arm, 12 reps. If my memory serves, they were 6kg when I started. While I *have* objectively made some progress (lifted only 30kg outside a machine when I returned to the indoor gym), it all feels so little when compared with all the discomfort I have had to endure, and for how long. Taking a break from Ring Fit Adventure and leg exercises to focus more on other exercises and bicycling, I feel like I've only progressed backwards when I can no longer do the 38 reps of overhead squats in the game. What does this have to do with intermittent fasting? Well, I'm just afraid that after six to twelve months of less-than-comfortable eating, I will have made little to no actual progress, and my BFP is still almost as high as ever. I fear that this will crush my motivation to do anything in my life to improve my health. Any guidance is appreciated. For extra info: I naturally take about 12 hour breaks between meals during nights (I sleep for long and I'm often too tired really enjoy breakfast), so I chose the 16:8 model instead to have an actual, proper change. I've tried the 12:12 model before and the only difference I felt that I had to stress when to start eating and when to stop. It wasn't fun and it didn't seem effective.

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If you want to improve your gym performance you should consider getting a personal trainer imo.

IF might not be for you if you get stressed out about it even when it’s something close to your natural eating pattern. You didn’t mention what you’re eating but if you feel low energy you might need to eat more whole foods.

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Just some thoughts.

Diet and CICO still really matter, you did not mention what you are eating during your feeding window, but if you are pounding refined carbs you will not get the benefits nearly as acutely as someone who is sticking to all natural foods. Like rice, potato, fruit no problem but pop or refined flour or refined sugars are just putting your insulin through the roof again and that means you will take longer to get back to fat burning, which could be why you have low energy for the last bit. Your body can use glucose or ketones, and insulin restricts ketone use is a handy way to remember.

Whatever you need to do to be successful is what you need to do, but I would not fixate on the end result as much as the process. With IF and with your workouts, you will see progress if you are working out 3-4 times a week and doing 16/8 with a mostly healthy diet. 2 weeks is hard to really gauge anything as there is usually a lot of water weight and you need to work through the visceral fat before you get into the belly fat. For sure if you are in a calorie deficit and low insulin your body will happily eat the fat it has stored for just such an occasion.

Also, you need extra water and extra salt, maybe even do some bone broth before your workouts, wont touch insulin or affect your fast, but get some extra electrolytes. Like I wish I could find the motivation you have for the extra working out, I think you are on the right path and if you are consistent for 6 months, you will be here posting a great success story for sure.

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IF shouldn’t be this hard, it should be easy as the time passes and it should work with your routine.Also, are you a woman? Cause we need to do different types of fasting, according to our cycle.

If you are not a woman, I would recommend you to try increase your protein intake, as well some good fats.

Something that helped me was Dr.Mindy on Youtube, she is NOT a medical professional, but she gives great insight, and she has a lot of videos anwsering a lot of question that can come up!

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Id up it to 18/6. Get some electrolyte capsules. Apple cider vinegar is great for energy, I take them in capsules as well 4 times a day.

Flavored water helps. I like slimfast intermittent electrolyte packets. The Red one tastes just like red kool-aid and it does trick your brain, I drink these when I feel most hungry. Don’t give up just find what works for you.

Answer

Eat enough calories during your eating window.

Try 16:8 as it’s the most common.

If you’re working a daytime job or school you could eat from 10am to 6pm, then fast from 6pm onwards to 10am.

One thing to be sure of is that while in the eating window of time, you’re eating enough. Eat adequate protein, fats, and carbs. Don’t run your body into the ground.

While fasting drink plenty of water, it’s key.

If you need to take a break, take a break. It’s a marathon, not a drag race.