I wish I had the comment saved because I can’t take credit for this but it was such a great way to explain starting out. Start with 4 eating times a day with absolutely no snacking in between 8am, 12pm, 4pm, and 8pm which is a 12 hour fast. Then take one of those off after you feel comfortable with no snacking so eat at 12pm, 4pm, and 8pm which is 16:8. You can stay there which works for a lot of people or slowly chip away at the time making sure you are mentally able to maintain it. It makes it a lot easier to mentally deal with not eating for hours at a time. I found when I jumped right into 16 hour fasts when I tried in the past, I always ended up failing and giving up after a short period of time but this way has helped me so much more to maintain and gradually increase my fasts. I’ve just started doing 18:6 fasts and it’s so easy for me now because I eased myself into it.
I stated at 16/8, then when the was easy moved to 18/6, then 20/4. Now once pr twoce a week i throw in omad. Its not only the timings but what you eat. In your eating windows try to avpid snacking and ovef eating. Eat fat and protein and lower your carb and sugar intake. Veg which grows above the ground is good, before ground is bad.
The progressive shortening of windows only when it is easy is because you should think about this as a long term way of living. Going something which feels like a challenge wont last in it long run. Be patient and stick with this for the long term. I started in early october (after stagnating with calory deficit) so had taken me a couple of months to get to 20/4…