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Post by flanz on Apr 21, 2022 15:50:54 GMT
At 60yo, it feels almost impossible to shed a single pound. I am fairly sedentary. Though I love long brisk walks and some dancing for exercise, I've been having trouble with one of my feet. Seeing a podiatrist in a week. So I'm looking for dietary ways to jumpstart weight loss. Would love to lose 10 pounds in the next 2 months. It would be a good start to hopefully losing at least 20 more. UPDATE April 22 I wish I could thank each and every one of you personally. I greatly appreciate your taking the time to share all of your tips and your success stories and struggles! What a gift! You've all reminded me of things I already knew, and given me some new ideas too! Starting yesterday morning I've been very conscious of my eating choices and ate really well. Talked myself out of snacking a couple of times after dinner. Doing well so far today also. I AM someone who eats when bored or upset. I've been really busy the last few days working to complete a large digital photo cookbook project by midnight tonight. I suspect that being busy has helped me to eat less as well. But I am aware that I actually AM really mindful of everything I choose to put in my mouth. I had a few salt and pepper chips with vinegar spritzed on them with my lunch. But it was only a few. Satisfied a craving. (I have been known to demolish large bags of chips in the past, and back then I could do it and not gain an ounce. those days are long gone. I need to get back to my project but please know you have helped me a great deal. I read every word and will keep this thread and reread it soon. I'm sure I'll return to it for motivation as well. THANK YOU! You each rock! P.S. I think I'm feeling hungry and am going to go drink 16 oz. of water. Yeah, me.
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Post by mollycoddle on Apr 21, 2022 15:59:13 GMT
Honestly, I don’t keep anything in my house that I enjoy snacking on. No cookies or crackers. No ice cream. No fun, but it works.
ETA: if I get hungry, I do have fruit, yogurt, or cottage cheese.
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paget
Drama Llama
Posts: 7,039
Jun 25, 2014 21:16:39 GMT
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Post by paget on Apr 21, 2022 16:04:54 GMT
I had some pounds creep on despite not changing my habits (I work out a lot and have good eating habits for the most part) and I just started intermittent fasting and am pleased with the results. My dh was so impressed he started doing it, too. I’m doing 18:6 right now. Fast for 18 hours and then 6 hour eating window.
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huskergal
Pearl Clutcher
Posts: 3,262
Jun 25, 2014 20:22:13 GMT
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Post by huskergal on Apr 21, 2022 16:05:21 GMT
I am with you. I need a jump start. I lose a pound and gain 2 back for it.
I am really focused on getting in more protein and fewer carbs. I work out 4 days a week and part of that is lifting. In order to build muscle, I need to eat protein.
I have found if I do a drastic calorie cut, I lose muscle.
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Post by busy on Apr 21, 2022 16:05:22 GMT
There's no secret trick. Some things - like time-restricted feeding/intermittent fasting or low-carb diets - can help some people get a fast start on losing weight. But they aren't necessarily sustainable for everyone, so you could end up right back where you start. Track everything you eat. Do not try to go super low calorie - isn't not healthy for you, and as soon as you go back to eating a more normal amount, you'll gain the weight right back. Plus, you'll be miserable and way more likely to give up. Eat mostly real food, including lots of fiber. Don't be afraid of fat or protein - they're essential for energy and health and feeling satiated. At the end of the day, you need to expend more calories than you take in most days. Studies show that exercise on its own isn't a great contributor to weight loss, but if you build more muscle through exercise (strength training is so so so important for overall health), your resting metabolism will go up, which makes it easier to keep burn more than you consume. 10 lbs in two months is realistic, but you will probably have some days that the scale goes up. Don't be discouraged. Weight loss is never linear but as long as the trend is going down, you're on the right track. This is a very simple calculator that can help you decide what kind of daily calorie target is right for you. I'd recommend the "to lose weigh" number, not the "lose weight fast" number. It's too aggressive.
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Post by **GypsyGirl** on Apr 21, 2022 16:12:27 GMT
All of what busy said. Additionally, make sure you are getting enough water each day. Not coffee, tea, flavored drinks but pure water. You should aim for half your weight in ounces each day.
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Post by beepdave on Apr 21, 2022 16:16:47 GMT
Tracking has been key for me. Every single thing. I joined WW and love the new personal points. Things I eat a lot of (eggs, avocado, non-starchy vegetables) are zero point items for me, so I used those things as much as I can! I needed a kick in the butt as well. I've lost 38.5 since beginning of January. I want to make it to 50. That's my first goal. I've hit a weird funk this week, but I'm going to push through!
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kibblesandbits
Pearl Clutcher
At the corner of Awesome and Bombdiggity
Posts: 3,305
Aug 13, 2016 13:47:39 GMT
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Post by kibblesandbits on Apr 21, 2022 16:19:16 GMT
IF, cut calories (1,300/day), cut sugar, up protein, quit alcohol.
Losing weight at 60 is a bitch, sorry to say. Takes strict compliance and consistency. Exercise is not necessarily a contributor to weight loss, but the health benefits are essential to well being and physicality.
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Post by ~summer~ on Apr 21, 2022 16:24:32 GMT
I’ve lost 10lb recently and for me the best way to jump start it is to just really restrict calories. Eggs and avocado in morning. A meal replacement drink at lunch and a salad with protein later. No snacking. Just hot tea with some milk. I also incorporated intervals in my running which is very good for weight loss. For me.
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keithurbanlovinpea
Pearl Clutcher
Flowing with the go...
Posts: 4,302
Jun 29, 2014 3:29:30 GMT
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Post by keithurbanlovinpea on Apr 21, 2022 16:49:24 GMT
I have lost 10 pounds since 12/26. My advice:
Track everything, plan some splurges and let the CICO even out as an average for the week (important so you don't feel restricted), moderate exercise and definitely strength training. I believe that adding in ST for the over 50 set is key to lots of good results across the board health and weight wise. I just had my measurements done and I am now at 22% BF, down from 28%, so although I haven't lost a ton of weight, I look, feel and measure so much leaner that I used to. For me personally, I feel better when I eat lower carb and fewer processed foods. It could be all mental but that's ok because I don't have the cravings for junky, nutritionally deficient foods and I don't have the GI issues I used to have.
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Tearisci
Pearl Clutcher
Posts: 2,898
Nov 6, 2018 16:34:30 GMT
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Post by Tearisci on Apr 21, 2022 16:54:27 GMT
I lost about 22 lbs since the middle of January doing WW. I went off of it for about 3 weeks while I was on vacation and gained about 4 lbs back. I'm back on track as of today and should lose what I gained in a few weeks.
I definitely am looking at this more as a lifestyle plan rather than a diet. I like the flexibility that points and free foods give me so I'm committed to it for the long haul. Plus it just feels so good to "shop" in my own closet and fit back into stuff that I haven't for a while!
Good luck!
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Post by tinydogmafia on Apr 21, 2022 17:00:56 GMT
I've lost 20 pounds since Jan. 1. As a woman of a certain age, I was finding it hard to lose at all.
I am using the My Fitness Pal app, and I am keto most of the time. I have an "Off keto weekend" once a month, so for example on Easter, I had mashed potatoes and Reeses eggs.
I do not miss feeling bloated from flour and sugar. I do however, miss bread. I know for me, coming up on menopause, I see lots of changes with my gut, bloating, bathroom habits, etc. I see a huge difference in cravings for things like sugar, by not eating it regularly.
I think for me, logging what I'm eating was really eye-opening.
You can do it! Good luck!
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scrappinghappy
Pearl Clutcher
“I’m late, I’m late for a very important date. No time to say “Hello.” Goodbye. I’m late...."
Posts: 4,307
Jun 26, 2014 19:30:06 GMT
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Post by scrappinghappy on Apr 21, 2022 17:30:28 GMT
I read Dr Greger's bestselling "How not to Diet" book. Following his advice, I cut out all flour (and pretty much all flour, no matter what it's made of, so almond flour, cornstarch, etc) and all sugars except what's naturally found in fruit. I also upped my fiber intake and try and eat his daily dozen. I plan ahead when possible and track everything I eat when I remember. I use Cronometer to track my food because it can also track Fiber which Dr. G is really big on.
I'll be honest and say I haven't followed it 100% but I started in February and 8 weeks later I am down over 35#. I don't snack between meals at all, and my exercise is daily slow yoga and the occasional walk. I need to exercise more, I know it.
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~Susan~
Pearl Clutcher
You need to check your boobs, mine tried to kill me!!!
Posts: 3,259
Jul 6, 2014 17:25:32 GMT
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Post by ~Susan~ on Apr 21, 2022 17:34:59 GMT
Intermittent fasting and eating low carb has help me lose 50lbs and keep it off for almost 5 years. I lost 40 of it before I even began exercising. Now I do yoga, free weight, ride my recumbent bike or walk at least 5 days a week. I don't do it to lose weight, but because now I feel SO MUCH BETTER.
I'm 52 and I still need to lose some weight, but even if I didn't lose another pound, I know that I am much healthier.
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Post by Patter on Apr 21, 2022 17:40:02 GMT
I had some pounds creep on despite not changing my habits (I work out a lot and have good eating habits for the most part) and I just started intermittent fasting and am pleased with the results. My dh was so impressed he started doing it, too. I’m doing 18:6 right now. Fast for 18 hours and then 6 hour eating window. Yep, been doing IF since June 30, 2020, and it is a lifestyle for me. I LOVE it. Best thing that has ever worked for me after menopause.
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paget
Drama Llama
Posts: 7,039
Jun 25, 2014 21:16:39 GMT
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Post by paget on Apr 21, 2022 18:05:18 GMT
I had some pounds creep on despite not changing my habits (I work out a lot and have good eating habits for the most part) and I just started intermittent fasting and am pleased with the results. My dh was so impressed he started doing it, too. I’m doing 18:6 right now. Fast for 18 hours and then 6 hour eating window. Yep, been doing IF since June 30, 2020, and it is a lifestyle for me. I LOVE it. Best thing that has ever worked for me after menopause. I hadn’t tried it before. A few years ago I lost weight just by changing my diet and then maintained with keeping my new healthy diet and lots of exercise. But suddenly (thanks getting older) it isn’t working the way it was. Intermittent fasting seems to be working, though! Glad to hear it’s been working for you!
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Post by cmpeter on Apr 21, 2022 18:15:00 GMT
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Post by bc2ca on Apr 21, 2022 18:17:46 GMT
IF does the trick and is a good lifestyle fit for me. I know others love to track, and that is great, but tracking what I ate just never worked longterm for me.
Focus on clean eating with fresh proteins and produce making up most of what you eat. Accept that as you age your body needs less food. Cut out alcohol completely.
I also recommend strength training (even with just a small set of dumbbells at home) and yoga/stretching, especially if you can't walk much right now.
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Post by mollycoddle on Apr 21, 2022 18:19:08 GMT
I thought of something else that I do differently now. I have battled weight gain for much of my life, and I hope that I have conquered it. 🤞🏻 A mistake that I made was wearing yoga pants, sweat pants-comfy pants-all of the time. I realized that I need to regularly wear something with a zipper and a waistband. That way, if I have gained weight, I know that I need to cut back immediately.
It sounds silly, but it has made me more aware of how my clothes are fitting.
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Post by ~summer~ on Apr 21, 2022 18:24:50 GMT
I thought of something else that I do differently now. I have battled weight gain for much of my life, and I hope that I have conquered it. 🤞🏻 A mistake that I made was wearing yoga pants, sweat pants-comfy pants-all of the time. I realized that I need to regularly wear something with a zipper and a wasteland. That way, if I have gained weight, I know that I need to cut back immediately. It sounds silly, but it has made me more aware of how my clothes are fitting. i totally agree with this!
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Post by busy on Apr 21, 2022 18:56:51 GMT
I thought of something else that I do differently now. I have battled weight gain for much of my life, and I hope that I have conquered it. 🤞🏻 A mistake that I made was wearing yoga pants, sweat pants-comfy pants-all of the time. I realized that I need to regularly wear something with a zipper and a wasteland. That way, if I have gained weight, I know that I need to cut back immediately. It sounds silly, but it has made me more aware of how my clothes are fitting. Also, don’t keep clothes in multiple sizes, which just normalizes weight swings.
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Post by Zee on Apr 21, 2022 19:04:02 GMT
Track every single calorie you put in your mouth. It's generally more than you think! I use My Fitness Pal because it's easy, but there are others.
Don't feel like you have to cut most carbs or any specific thing--you have to cut the amount of what you eat for sure, but cutting out everything you love sets you up for failure that much sooner.
Sensible choices. I like to have premeasured foods around the house to grab rather than fast food or handfuls of snacks, when you're starting out it's a big help.
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Post by ScrapbookMyLife on Apr 21, 2022 20:33:22 GMT
I have lost about 16-17 pounds in the last five months or so. I don't diet, more like lifestyle changes. Small portions. I eat on a an appetizer size plate. The bigger the plate, the more food it holds. Small plate = less food. My own version of fasting. I cannot do the six hour only - eating window, I need to eat breakfast. I try to not eat after 8:00pm and I usually don't eat breakfast until at least 9:00am or later. I drink half my body weight in ounces of water, every day. My water pitcher holds 70oz and I fill it every morning to monitor my water intake. I start my day with at least two+ glasses of water, to hydrate my system. If I've been away from away for a long period of the day, I bring water with me. I drink a full glass of water before every meal, to help make myself feel full. Movement. I go to the gym 2-3 times a week. When I don't go to the gym, I go for walks, lift free weights at home, go up and down stairs multiple times, do planks, etc.. If you have feet issues....you can chair dance, lay on your back and do leg pedaling(like you're riding an air bicycle), do sit ups, etc... My hardest thing is snacking. I do buy organic blue corn tortilla chips and I fill a container with my daily allotment. I don't go to the store when I am hungry, because that's how snacks end up in my shopping cart. I write on an index card daily....when I eat something, because it helps remind me of what I've eaten and to not over eat. If I feel hungry, I drink a glass of water or have a cup of hot tea (<< not giving that up ). I am a stress and boredom eater, so if I gravitate to the kitchen, I ask myself "are you hungry or just stressed or bored".
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Post by grammadee on Apr 21, 2022 21:06:52 GMT
Any successful weight loss period I have done in the past began with an eating boot camp. I removed all the culprits that tempt me--sugary desserts and snacks, my favourite sandwich breads and sauces. In prep I stocked up on fresh fruit and veggies, eggs, whole wheat crackers, bottled water and tomato juice. The first day, I make a huge pot of beef barley vegetable soup from scratch, and hard boiled a bunch of eggs.
For the first three or four days, the only thing I consumed at meals was the soup, boiled eggs, crackers, tomato juice, and water. For snacks I would start with a bottle (500ml) of ice cold water (no flavorings: just water), then alternate between fresh fruit or veggie and tomato juice. I might make a salad, but no dressing.
After the first four days, I felt my cravings were basically gone for the sugary stuff. I could go on basically any healthy weight loss/maintenance diet without missing my treats. I would add back in skim milk and low fat breakfast cereals and breads. But refrain most days from butter or substitutes, salad dressing, creamy toppings/gravy. Stop after eating one plate of food.
Movement is really important too--not just to burn calories, but also to break the boredom. If you can't go for walks, can you do some exercises while sitting in a chair or lying on the couch? Is there a pool where you can do water aerobics?
It worked for me. Hoping whatever you attempt works for you. Once the process starts, it is easier to follow.
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rayshow
Shy Member
Posts: 30
Sept 11, 2019 11:31:56 GMT
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Post by rayshow on Apr 22, 2022 9:06:14 GMT
Some other tips that will help you to lose weight: - Eat a breakfast even if you're not hungry because it makes you eat less throughout the day. - No sodas or fruit drinks, just water and milk. - Eat your carbs with fiber. Fiber's good for you, helps make you feel full, it slows digestion and has a positive effect on insulin response. - Eat whole grains, not refined grains which have nutrients stripped away (brown rice, whole grain pasta and whole grain cereals are great). - Do not eat right before bed as written here betterme.world/articles/what-time-should-you-stop-eating-before-bed/I usually have a small snack after dinner before bed. Something with fiber/protein. Add a glass of water and I'm feeling very full.
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Post by peano on Apr 22, 2022 12:29:06 GMT
I'm 63 and I've lost 15 pounds (added to the 35 I lost in 2021) this year so far. I've experimented with intermittent fasting for 2-3 years but in January, I decided to make some additional behavioral changes. Not keto, but very low carb (so no starchy carbs at all, no sugar/sweetener of any kind, including fruit. Fruit is just fructose, a sugar, to the body. Meals were simple: a protein, and vegetables/salad, plus saturated fat--a la the keto way. Weekends, or in social situations, I'd loosen it up a little--have a couple of glasses of sparkling wine--no sugary cocktails.
My typical pattern when not fasting (of course, this is a fast of sorts) is to eat my first meal around 2pm, then dinner and nothing to eat after dinner. I did several longer fasts when my body felt like it--typically from Sunday night after dinner to Tuesday or Wednesday night dinner.
The goal was to start to get rid of the Cushing's disease/insulin-resistent big belly I've been carrying around for years. In addition to losing the weight, I'm wearing a pants size I haven't worn since college, my A1C indicates I'm no longer pre-diabetic, and my doctor is reducing my BP meds.
People will say this lifestyle isn't sustainable, and there are definitely keto/IF zealots out there. I physically feel better eating this way, but if I occasionally want pasta, bread, fries or dessert, I'm going to have it. I strive for a diet that is 90% the good stuff.
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Post by Patter on Apr 22, 2022 12:54:12 GMT
Just some things I wanted to add.
1. Find what works for you. I know if I eat breakfast, that just gives me permission to start eating, and then I eat too much. 2. Tracking has never and will never work for me. 3. Eating what I want in my eating window works for me. It doesn't work for everyone because some eat way too much food in 6 hours. I hate feeling full. 4. I still have my treat each day. My labs are incredible (they are drawn every 6 months because of a blood disorder). I eat what I want and am not restricted from anything but I also tend to eat very healthy anyway. 5. And it's a lifestyle for me not a diet.
Enjoy finding what works for you. I highly recommend the books "Fast. Feast. Repeat." by Gin Stephens. Really great book and talks about a lot of these things.
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Just T
Drama Llama
Posts: 5,814
Jun 26, 2014 1:20:09 GMT
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Post by Just T on Apr 22, 2022 13:07:59 GMT
I just started doing WW 3 weeks ago. 5 years ago, I lost 25 pounds, but over the past two years have gained a lot of it back. I am 58 and lose weight soooooo slowly. It took me 8 months to lose that 25 pounds.
That said, I am loving WW. Thankfully, I love to eat veggies, and they are all "free" for me, along with eggs, chicken and fish. I only have 18 points a day, along with 28 flex points each week. I have only gone over on my daily points once (on Easter! LOL) and I almost never use my 18 points. And I am not hungry. I feel like I am eating a ton of food. And in 3 weeks, I have lost 7 pounds. I am happy with that.
I am just eating as much of my "free" food as possible. I eat eggs and some kind of veggie for breakfast. Lunch is typically a huge salad with lots of veggies in it along with some diced chicken. I've made taco meat with ground chicken and made taco salad, zero points. I know for myself, I need to avoid starchy carbs, so I haven't eaten much of those things. I did find some delicious bread that is only 2 points a slice because it is 12 grain, and I have had that a couple of times. I also found some carb control tomato basil tortillas that are huge and only two points that I spread with a bit of salsa and some pieces of deli turkey for a low point snack or along with my salad at lunch.
The hardest thing for me is cheese. I love cheese, and cheese is a lot of points, so I am just trying to eat less of it.
I really think this is going to work for me. It helps that I love vegetables; if someone doesn't, I think that would be harder.
Good luck to you. Like Patter said, the key is finding what works for YOU. I tried IF, but I can't seem to do it for the length of time I need to. If I stop eating at 8 PM, by 10 AM, I am ravenous. I do find if I don't eat breakfast, I want to snack and eat more throughout the day. If I eat a good breakfast, I am sometimes not even hungry by lunch time. Losing weight when you are older completely sucks. In my youth, I was UNDER weight, and struggled to gain weight, which caused me to have some really bad eating habits that are hard to break. Right now, I am trying not to worry about my actual weight, but go by how I feel and how I look. Diabetes and heart disease runs in my family as well, so I am trying to focus more on my health than my actual weight.
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maryannscraps
Pearl Clutcher
Posts: 4,791
Aug 28, 2017 12:51:28 GMT
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Post by maryannscraps on Apr 22, 2022 13:49:58 GMT
If you find tracking to be difficult, then try planning ahead instead. First thing in the morning, plan what you will have for meals and snacks. Then follow it. When you write your plan the next morning, evaluate how well you did. Make adjustments. Do it again. That will help reduce mindless eating. Also don’t try to drastically change what you eat. That’s just a setup for failure. Eat what you like and eat less of it. Get enough sleep. Drink your water.
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Post by Susie_Homemaker on Apr 22, 2022 13:58:05 GMT
Eat a breakfast even if you're not hungry because it makes you eat less throughout the day. Find what works for you. I know if I eat breakfast, that just gives me permission to start eating, and then I eat too much. I don't eat breakfast because it causes me to be too hungry for the rest of the day. If I just wait until noon to eat my first meal, I'm fine. You have to figure out what works for you. I cut out breakfast about 3 years ago because I started IF. I now enjoy not eating breakfast and it's easy for me to do. I however, did not lose ANY weight because of IF. That sux, but I do think there are some great benefits to my body by doing it, so I continue. I eat from noon til about 7, then don't eat again until the next day. I'm reading this thread to get also get a jump start on some weight loss. I'm 53 and just can not manage to get any pounds to come off. So frustrating!
eta: what a strange glitch this board has. Look at the dates on the quotes above. Weird!
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