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Same here. IF/OMAD has worked the best for me as far as weight loss and retaining it as well as additional health benefits.
IF/OMAD definitely isn't for everyone. But it has stopped me from snacking, which was the thing that was killing me.
For me, being passive (not eating or eating less, etc) is easier to maintain long term than active (exercise, etc.).
I still exercise once in a while but find myself falling off the wagon a bit. But with IF/OMAD, it's a sustainable lifestyle change.
I agree about the exercise. It's not enjoyable to go to the gym on a consistent basis. I don't enjoy the bike, but hiking or treadmill is out because of a bad knee. I really miss both - treadmill was always my favorite. I need an aerobic exercise that is easy on the knees & hips, the bike is really the best option for that.
So, going to the gym is hit and miss for me. Mostly miss, if I'm honest. But that's the beauty of OMD (or 2 low carb meals) and IF - that's enough to lose weight and get your body working better, even without much exercise. But to firm up, exercise is an unavoidable requirement. I do the bike and some other machines at the gym and can notice the difference immediately; it's about a 45-minute session (30 bike, 15 machines). So the combo of exercise, plus low carb and intermittent fasting is a very effective method to stay healthy.
No one says it's easy, but having tried almost everything, I find this method works for me over the long haul. It took a lot of effort to learn how to do it, but the info is out there if you look for it.
I tried a 20/4 fast for 3 weeks. I pigged out for 4 hours a day. I lost 10 pounds. On the 4th week, I gained 2 pounds. The difference between the first 3 and the 4th week is that I couldn't get my butt on the treadmill. I have about 40 pounds to lose, so I'll jump back on the treadmill tomorrow. Bad knees doesn't help the situation.
I tried a 20/4 fast for 3 weeks. I pigged out for 4 hours a day. I lost 10 pounds. On the 4th week, I gained 2 pounds. The difference between the first 3 and the 4th week is that I couldn't get my butt on the treadmill. I have about 40 pounds to lose, so I'll jump back on the treadmill tomorrow. Bad knees doesn't help the situation.
This is where the problem is, not the treadmill.
20/4 doesn't mean you pig out for four hours. Means you split up your meals (lunch/dinner) within that 4 hour timeframe. So you should be still consuming the same or a bit less calories.
20/4 doesn't mean you pig out for four hours. Means you split up your meals (lunch/dinner) within that 4 hour timeframe. So you should be still consuming the same or a bit less calories.
It still matters what you eat.
Thank you! It makes total sense. I'm definitely going to tweak it a bit and eat healthier during those hours.
Thank you! It makes total sense. I'm definitely going to tweak it a bit and eat healthier during those hours.
Ideally, you eat during two 1-hour windows, separated by a 2-hour (or whatever the balance of your cycle is) fast. That lets blood sugar rise and fall; if you eat non-stop, BS will be high for the whole non-fasting time.
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