My routine's a bit atypical of most intermittent fasting routines, but it works. I still eat three square meals a day and occasionally a snack, but these are all scheduled, and I don't take in any calories in-between no matter how hungry I get.
The max I've ever weighed is 340 and now I'm down to 205. I eat a small breakfast (about 3-400 calories, a small lunch (about 4-500 calories), and it gives me some leeway for a dinner that will satisfy me so I won't go to bed hungry, so dinner is upwards of 800 calories.
I lift weights four days a week and walk at least one hour every day, some days as much as 2-3 hours.
My goal weight is what I weighed in the Navy, which was 190, so I'm almost there. I wasn't even overweight then (despite my "overweight" BMI) because I had a lot of muscle, which I've once again regained. I feel better now in my 40s than I did in my 30s.
Maybe some won't consider this IF, but I do. What do you think?
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Yeah definitely not fasting , everyone eats like that on a standard diet , 12 hours isn’t of much benefit when it comes to fasting ,you need to aim for 16+ hours of pure fasting to reep any benefits, but you are doing a great job with the calorie restriction and its working for you .
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What is your eating window and hours of fasting?
IF, and a lot of the benefits, is about the amount of time spent in a fasted state.
So far, it sounds like you are calorie counting (and working out), which definitely works for weight loss.