Today is my 29th Day of Everyday, Continuous IF! but I have a question...

First, Im thankful that everyone in this sub are so helpful and wonderful humans! Im doing IF alone but I dont feel alone because of this sub! <3 Where I am on: * IF: 16:8, 18:6, 20:4, OMAD * Not doing keto but as much as possible, im consuming proteins esp. the first food I will eat to break the fast My IF has range because the timing of my meals vary but recently, I am doing more OMAD, its just that, I drink cafe latte during the afternoon, while working, so its counted in my eating hours, thats why I reach more hours of eating window even with OMAD. If I am on fast, I only drink water. Black coffee is too bitter for me and not a fan of tea that much. Im ok with water. Anyway, my fasting hours usually starts at afternoon to night time (no dinner) so it's bearable. There were times I ate dinner but I am trying to adjust it on the next day's fasting - as long as I won't go below 16:8. Stats: * Age: 30, female * Height: 160 cm * SW: 67.4 KG * CW: 64.1 KG * GW: 55 KG * Gym 1-2x a week but not intense, mainly eliptical, lat pull, hip abductor Last year, I tried calorie counting diet (no skipping of meals) and more exercise (I was less busy), I have lost 4 kg in 3 months (from 68 to 64 kg) (then comes the holidays that left me starting at 67kg this year. I notice that my weight plateau is always 64 KG. Like after I reached this weight, its not moving anymore. Now, this 29 days of IF, I was 64 KG 2 weeks ago and still 64 KG today. Some people are consistently losing weight like 0.5 kg per week but it seems like I am stuck with 64 kg. Don't get me wrong, I am not being demotivated. I just want to know or get your opinions (esp if you experienced the same) on why I am stuck with 64 KG which is still overweight.  Aside from weight plateau, I have another question: How to you combat decrease in stamina while working out within the fasting hours? Here's what my gym sched looks like: Day 1: Stop eating around 3-4pm Day 2: Still on fast, I will go to gym at 10 am and eat after, around 12nn  Again, many thanks. I hope to learn more from your experiences

Answer

I would add in some strength training, Squats, push-ups or bench press or chest press machine, and shoulder press.

The compound movements like these develop multiple muscles on the body and having more muscle on the body, will not necessarily make you bulky right out the gate because what tends to happen is you will tighten up the muscle that you have before increasing the size of them.

That being said, as the muscles get stronger they will burn more calories long after the exercise is performed potentially burning more body fat.

I practiced bodybuilding years ago and made it to a lean physique with a four and a half pack of abs and it got the job done for me at that time, now Im a few months away from age 40 and want to be better than ever you know.

Just wanna be better and sometimes well used to be upset at what ive become but kinda put those thoughts away cause it could just keep me in the past and we going into the future baby :). Not calling you baby, just some silly talk on my end idk.

Sharing what I know worked for me from what I learned and experienced, hope you stick with this IF stuff. I hope to for life.

Oh and to answer the question on fatigue, I work a physical job in construction materials and fasting until the first half of my shift and eating time is at 2pm or later right on my lunchbreak and throughout the day Ive found that being hydrated from water as much as I can, even if I gotta find a bush to pee in while on the road, keeps the body functions going and regular as far as using the can/potty. Focus on drinking plenty of water while fasting, then when its eating time you could taper off on drinking so much water so you could have room to eat.

18:6 daily for me, one scheduled 20:4 from Friday into Saturday eating from 4pm to 8pm.

Answer

Haven’t noticed decreased stamina while fasting.

This 64kg plateau your feeling is b/c homeostasis has decided that 64kg is your normal weight and it’s trying to keep you there. You’ll reset this “weight thermostat” by increasing energy output during your fasts and occasionally throwing a long-fast into the mix.

I’ve every two weeks I fast for 48 hours at a time. Feels great, again, no stamina issues. Keeps me from plateauing.