Thanks - I was going to look - PLENTY of intermittent fasting threads for the lookin. 
Reasonable portion sizes, daily exercise and healthy food choices. Limit processed foods. I typically have some small snacks during the day. No forbidden foods. If I want a milkshake I have one.
I used to have a long list of rules and restrictions but long term they weren’t effective.
Thanks, I will check these out.
“But, there is always exercises that can be modified.
Key to weight maintenance for me is food though. I eat a Mediterranean diet with whole grains most of the time. If I need to snack, it’s fruit and veggies. I had to stop buying chips.“
Thanks, I have been walking about 5k steps / day / past few months. My shoulder is achy and been a deterrent to doing more activity. Appreciate hearing what works for you, thanks. My diet isnt too bad except for holidays🤣 ( candy, ham). I may try the couch to 5k program to boost my activity level.
Thanks, I haven’t thought to commit to that, but it helps to hear it really works.
If you do a google search there are many reasons to be concerned about stevia. I think it’s better to train yourself not to want sweet drinks. Try seltzer with a little fruit juice.
I have lost 17 pounds, I think, since the end of September. ShawWife does Weightwatchers, so I decided to try it. Not too complicated once you get used to it, but you need to pay serious attention (i.e., record the points of the things you eat, weigh yourself, etc.) when you want to lose weight and be generally guided by the spirit of it to maintain (e.g., stay away from bread, cheese, sugar, red meat and eat fish, white meat, green vegetables and fruit of any kind). Berry crisp with made with a little maple syrup and rolled oats is fine for maintenance but probably not for weight loss.
I live by myself, I also don’t like to cook after a long day at work. I order fresh prepared food from Freshdirect (NYC) for 2-3 meals a week. They are single person portion (small actually). I can get salmon with potato and asparagus, grill chicken and broccoli, lasagna, meatballs etc. For other nights, if I don’t go out to eat, I’ll grill a steak/chicken/fish with a vegetable. I don’t spend more than 15 to 30 min cooking. I’ll get fancy sometimes with white wine mussels and clams.
When I go out that’s when I’ll order food that I normally wouldn’t cook at home.
I think portion control is key. I would only grill half pound steak (an inch thick) or a half chicken breast. I make enough for one serving, therefore no seconds. I don’t like leftover food.
I haven’t had an issue with unwanted weight gain since I started working our regularly as a teen. However, I have noticed that my weight has dropped substantially over the past year, more than I’d prefer. My body fat dropped as well, to the 6-7% type range, suggesting losing fat rather than muscle. I’d expect the primary reason for this weight loss that stays off was getting a dog last year and increasing my calorie output, going on walks with my dog. We walk an average of more than 30 miles per week, some of it through challenging hiking areas, with elevation changes and/or rough terrain. Changing my lifestyle to increase calorie output, results in weight loss for me.
That’s awesome – for you and your dog! DH and I talk about this often becausewe’vealways been pretty athletic and active. For most people, it’s hard to increase activity enough to make as much of a dent as it feels like it should. It definitely helps, and more important, it’s key to strength and health. It may change the way you feel so that you change how you eat, but the typical exercise routine is going to need some help from diet modification too.
My sister just got them, had braces as a kid but her teeth shifted, she said it’s a game changer with eating in a good way! My teeth haven’t really moved since braces or else I might try them!
I gave up wine for lent, turns out, for me, wine is apparently an appetite suppressant, I think I’ve gained weight by not drinking it, I thought it would be the opposite. I used to eat a small amount for dinner, now I’m starving.
That would put you in the company of the most elite athletes in the world. Congrats!
Would love to know if there is a routine you use for this. Website or something else to refer to would be appreciated.
It depends on many factors. If the overall calorie balance decreases, you are expected to lose weight, regardless whether only diet changed, only exercise changed, or both changed. However, the weight loss may not be as fast as one would like and may eventually stagnate when/if REE/TEF/efficiency/… changes. In my example, it was a slow and gradual weight loss, such that a difference would be noticeable when comparing to 3 months previous, but probably not be noticeable when comparing to 3 weeks previous.
Note that this was a rough estimate based on appearance and description (for example, degree of vascularity) . When i was younger and more in to weight training, I used to track changes via calipers and regularly tested well below the listed range. During this period, I used to weight train 3 out of 4 days and do intense cardio ~2 out of 4 days. Now my routine is weights 3x per week, slowish cardio 1x per week, HIIT, 1x per week, two walks totaling 3-4 miles with dog most days, long hike on weekends. Yesterday’s hike was 11 miles.
I always say you can’t out-train a poor diet. I close my activity rings every day, but I will still gain weight on days I overeat.
Well now you have an excuse for the evening glass of wine…health reason!
I don’t exercise other than walking around NYC. I walk more now than when I used to live in the suburb. I remember I used to drive around a parking lot just so I wouldn’t have to walk that extra 50 yards.