I’ve used intermittent fasting to maintain my weight. Yes, it does work but at a cost. Most research has been done on males who have a higher percentage of muscle mass. The research that does exist on females shows that fasting for longer than 12 hours results in a loss of muscle mass. As muscle weighs more than fat it makes sense that overall weight loss is achieved. It’s well known that women lose muscle mass as we age. After consulting with a registered dietitian I no longer use intermittent fasting for weight loss or maintenance. IMO the results are not worth losing muscle. I’d rather be strong than skinny.
Thanks for sharing your thoughts! I totally understand where you're coming from. It’s so important to find a balance that works for our bodies. As we age, getting enough protein and incorporating muscle training becomes really vital for maintaining strength. I love your approach of prioritizing feeling strong over just being skinny-that’s such a healthy mindset! 😊
Started gaining in my mid thirties. Nothing seemed to work anymore. Neither daily exercise nor calorie counting until I started a low carb diet which naturally lead me to eating only twice a day and intermittent fasting. I am not trying to promote either just sharing my story. I have a family history of insulin sensitivity. Therefore, low carb was the crucial step for me but perhaps it is not necessary for everyone to achieve intermittent fasting.
I started IF in 2017 and I feel it does help to keep my weight in check. My only warning would be to be careful to not exert yourself physically too much when you are close to the end of your fasting schedule. After a few months of successfully fasting I went on a 15 mile bike ride, I am in good shape and walk and play tennis but I normally don’t bike. The day I did the bike ride it didn’t occur to me to eat breakfast and I felt perfectly fine but after 14 miles, even though I wasn’t hungry my blood sugar dropped and I literally passed out. This happened because I was almost at the end of my fasting range, I should have broken the fast to get through the bike ride. I ended up in the emergency room but thankfully the damage was limited. I went back to IF but now I am more conscious about breaking the fast if I am going to be exerting a lot of energy too close to the end of the fasting range. I noticed after I started fasting that the thinnest people would tell me that they never eat breakfast and that it was a life time habit of theirs from very young. 🌸
Thank you for sharing your experience! It’s such an important reminder that fueling properly before intense exercise can’t be understated, especially when it comes to things like biking or other high-energy activities. I’ve also found that continuous hydration plays a huge role. I’m a swimmer, and after trying different combinations, my best workouts tend to happen while fasting or about 5 hours after my last meal. But for my daily walks (usually 2-3 miles), I actually prefer doing them right after a meal to avoid a big appetite spike later. It’s all about finding what works best for your body! Glad to hear you’ve found a good balance after that scary moment.😘
I'm sorry you're going through this-it sounds really challenging. I know what you mean by emotional eating; it happens to so many of us. Someone dear to me has struggled with eating because of depression, so I understand how tough that journey can be. Stay strong. Sending love and support your way. 💕
