As someone who is amazed at what the body can handle as one grows older (and i identify as an 18 yr old in a 60 yr old body - freaking mind blowing 🤣),the first thing I’d do if i were you is:
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From one IF beginner to another, keep in mind that everyone loses weight at a different pace and it all depends on your body type and metabolism. I think it’s very possible for you to meet your goal, it might even be possible for you to lose up to 5-10 lbs in a month (I’m six weeks of 16:8 fasting and I’m 15 lbs lighter with added muscle).
Here are some things that helped me:
• try to eliminate processed sugars and sweets from your diet. Admittedly, this is still a WIP for me but nowadays only I indulge occasionally on sweets during the weekends. But not having sugar during the weekdays has definitely improved my digestion and overall quality of life.
• Stay hydrated with plain water, mint tea, and black coffee.
• Brush your teeth to stave off hunger.
• Try not to attach yourself to the number on your scale too much. As mentioned before, everyone loses weight at a different pace. There could be times where you might experience a plateau in your weight loss. Don’t get discouraged. Instead focus on how you feel energy wise and or on small victories such as if your clothes fit better.
I have a later eating window because I find it easier to skip breakfast but I just found out that if I go for my walk before I eat that the benefits will be multiplied. Apparently exercise in the fasted state creates more ketone and therefore more benefits including possible weight loss. Good for building muscle too if you do weights
Find a eating/fasting schedule that fits your lifestyle and try 16:8 and see how it goes.
Ease into it, get your mind right, body prepared for the lifestyle change.
Best way in my opinion is to place the fasting times during the sleeping hours and like the last six or 8 hours in the first half of the day then you could eat from late morning till early evening or even 8pm if you’re eating from 12pm or 11am.
Eat what you like in moderation and start with maintenance calories so you won’t feel deprived when you’re done eating.
The kinds of foods helps keep you satiated, adequate protein for sure.
I drink no more than two 8 ounce cups of coffee in the morning, black no sugar and sometimes don’t even finish it cause the caffeine is kinda alot so I’m just chugging water and peeing like a racehorse and water alone keeps me going, hydration fights brain fog cause the body is hydrated and no confusion of thirst and hunger pangs which is what typically happen throughout the day causing most to want to snack all day long.
I’m almost like you, I turn 40 this summer though, started 2/2/23 doing 16:8 but changed it the second day to 18:6 so I could eat right at 2pm on my lunchbreak and have a meal all the way till 8pm but I’m changing that to 12pm to 6pm so I could be more empty stomach by bedtime. 5’6” was 176 pounds when I started and now 169.9.
Once I get some sleep after posting this and waking up. I get to weigh myself and see. I over ate on calories five out of the last seven days so we’ll see.
Just sharing what I’ve been through and experienced since starting IF.
Stay hydrated and strong and hope you find your way.