IF since forever

Hi all I would like some insights from you on the issue I face. I’ve basically been doing IF my whole life, without knowing it and since before it even had a name. I’m 35 and since childhood I never eat between approx 8-9PM and approx 1PM (16/8 at least). My body is so used to it that it doesn’t react to IF. I’ve never done breakfast because I just don’t tolerate food in the AM. I also don’t really get hungry and eat more out of convention, especially for lunch. I need to lose some (more) weight and I would like to know what I can do… Of course I can try eating earlier in the PM (7pm perhaps) and I already eat lunch later when WFH (sometimes almost 2PM) so it can stretch to 18/6. I also never snack, don’t eat candy or drink soda. There’s nothing more I can really cut out. Oh yes I also do not work out and have a static job. That’s not going to change so I need other options. Thanks in advance for your advice!

Answer

At the end of the day, IF helps with weight loss by naturally or assisting in facilitating a calorie deficit. There’s some hormonal elements as well with insulin, but it’s still eating less than the body needs. Obviously this aspect won’t work for you. Your body is saying that what you’re doing currently is maintaining.

So what are some other aspects that can be changed. That could be longer fasts, calorie counting, portion control, changing what you’re eating, adding 30 min walks - if able, or some combination depending on how quickly you want to reach your goals.

Answer

I lost 30lb doing intermittent fasting and 2 meals a day. Had my lunch at 1pm then dinner at 5pm, no snacks in between or after my dinner. For context I’m 5ft 9 male and was 36 when I did it. Went from 191lb to 161lb.

Then started exercising and have maintained the same weight for over a year. I’m sure I’ve gained some muscle and lost some fat and feel pretty good as was quite lethargic before I lost the weight and have plenty of energy now.