* **Height**: 5foot9
* **Starting weight/current weight/goal weight:** Current weight 74kg (163pounds) Goal weight 69kg (152pounds)
* **Fasting routine/protocol**: 16hours fast (about 8pm to 12pm)
* **Exercise routine (if applicable)**: swimming (30min to 45min) 4 x week, cycling (about an hour) 3 x week, running (about 45min) 3 x week.
* **Diet on refeeds**: sensible, nothing fancy.
I broke my arm about 5 months ago and put on about 5kg (10pounds). I need to shift it and have used intermittent fasting in the past and will try again.
QUESTION: once I break the fast I can go crazy binge. What is the general thinking advice here? What are ways of dealing with the late night snacking? I've heard about mixing cornflour with water as it makes you feel full. I really really really struggle at night and my brain plays all sorts of tricks to convince me to have just one more slice of bread/bowl of cereal. Does anybody use cold water bath routine? I've read a lot about drinking cold water, is this to make the body cold so it burns calories to warm up again?
Also, how do I deal with fitting in with the family eating and not causing offence by rejecting wife's beautiful baking and 'treats'. I really struggle with how society forces food on us.
Any tips and encouragement most welcome. I guess I'm already quite low in weight but shifting this last few kg's is pretty tough from previous memories.
Answer
Please don’t eat raw flour.
With only 5kg to lose, you would have to clean your diet thoroughly. Eat clean, wholemeal food with a good balance of protein, fat, carbs, and fibre, count calories (CICO) too.There is very little room for baked goods. It’s not impossible but very limited. First, check your TDEE and proceed from there. IF is a lifestyle and not a diet. It generally not recommended for people with binging in their history, but some people are coping and even thriving on IF.
What I try to say is that IF is a commitment.
Answer
OK so if you want to lose weight you can not go crazy and binge during your eating window. Focus on healthy well rounded meals. Lots of veggies, protein and fat are going to keep you full longer than carbs.