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I have been experimenting with lifestyle TRF for 5 years before finally finding an approach that works consistently with little effort in a modestly socially ac
by orangepurple 4y ago
I have been experimenting with lifestyle TRF for 5 years before finally finding an approach that works consistently with little effort in a modestly socially acceptable way with common food sources.
Starting from 235 pounds I lost 55 pounds since April by restricting my feeding time window to 4 hours and I only exercise once every week or two.
An eating time window larger than 4 hours did not result in any meaningful long term weight loss for me. It must be 4 hours per day or shorter. 4 hours works great.
I barely made a change in my diet to eat healthier besides cutting out foods and beverages commonly known as being bad and I only drink water and coffee. I consistently begin to plateau and this process only stops with increased water intake and exercise, but mostly water intake more than 1 gallon per day.
In terms of effect size time restriction is most critical followed by eating food that isn't obviously unhealthy (e.g. anything containing added fructose), closely followed by drinking a gallon of water per day. Exercise is a distant next step but it has a big effect whenever loss plateau begins.
As I approach my weight goal I plan to expand my eating window by one hour per day per month until I plateau.
- eckza 4y agoForgive the question, but why is exercise such a distant next step for you? You very clearly have a lot of self-discipline, and you have your shit together. For me, exercise has always been the most rewarding part of the whole deal. Really glad that you took the time to make the effort over literal years to find what works for your body. For most people - myself included - that's what it takes. And most people won't stick with it and see it through.
- Semaphor 4y ago> You very clearly have a lot of self-discipline, and you have your shit together. For me, exercise has always been the most rewarding part of the whole deal. Not OP, but answering for myself: I don’t enjoy exercising, and not doing something is far easier than doing something extra. I have easily removed most carbs (doing Keto), and reduced my eating window to 8h. I’ve been doing this for almost 10 years. Hell, I even got an electronic desk and work standing 70% of my work day. But exercise is extra. I can’t just do exercise while doing something else (maybe if I enjoyed audiobooks it would work better, but I’m really into reading books), so any exercise takes effort for something I don’t enjoy unlike all other changes.
- aareet 4y agoI felt this way for a very long time and have made similar choices. I simply can't get myself to consistently go out on runs, or work out on gym machines. That said, out of sheer chance I discovered an enjoyment of powerlifting and swimming and I've been able to keep those up, and even look forward to doing them. Perhaps it's a matter of finding the exercise you can tolerate.
- ferrumfist 4y agoThere are many forms of exercise outside of a fitness center. I know a handful of guys in their 60's and 70's who are in fantastic shape due to fencing. They can still regularly place in the top 20% of regional tournaments against guys in their teens and 20's.
- zeruch 4y ago"Perhaps it's a matter of finding the exercise you can tolerate." This. I was a bit of a free-weight gym rat in my 20s and never liked it (still don't), but have over the years find things I have/do enjoy, and that makes it easier to get stuff done. Some are very low friction to accomplish regularly (Kettlebells, ergs, trail-running/hiking...note, I hate running on treadmills or in urban environments, but will alternate running and hiking in an afternoon in the forest like a 5 year old kid exploring. It's actually a joyful event for me. YMMV). Other things happen perennially due to logistics or weather (e.g. swimming, rowing, Bikram yoga). I've tried lots of other things in between, so there is some measure of "i need to figure out what works and what doesn't" and that in and of itself can be an unpleasant set of experiments, but...
- hgomersall 4y agoSure you can do exercise whilst doing something else. I get about an hour's exercise in daily whilst moving to places I need to be. The idea that exercise needs to be an activity in its own right is somewhat toxic. It puts a big burden on beginning the activity which needs to displace something else. Even for those that manage to get an hour at the gym or whatever, it doesn't necessarily make up for the rest of a sedentary lifestyle.
- coryrc 4y agoThe method of dieting probably drives GP's energy level to the floor. He/she is probably exhausted all of the time.
- orangepurple 4y agoNope I have normal energy and ride my bicycle 25 miles at a time every week or two
- nradov 4y agoThere is no proven health or performance benefit to drinking extra water beyond your level of thirst. The goal should be to maintain proper hydration and electrolyte balance rather than drinking a certain minimum volume of water. The optimal amount will vary a lot depending on genetics, diet, activity level, and environmental conditions. https://www.goodtogobook.com/goodtogobook.com https://www.goodtogobook.com/goodtogobook.com
- orangepurple 4y agoI lose more weight per day when I drink a minimum of 1 gallon of water. The opposite is true when I don't drink enough water because I otherwise "feel fine." Beats me as to why this is so.
- unethical_ban 4y agoI wonder if it is the feeling of satiation rather than any benefit the water is bringing for hydration.
- orangepurple 4y agoIf true it is only a minor and temporary effect because it passes right out within the hour. It seems to work on another level.
- shard 4y agoI used this technique while cutting in a previous life where I lifted frequently. I'd drink a bowl of "water soup" before bed, so that I would feel temporarily satiated and be able to fall asleep more easily. (My water soup consisted of hot water, a bit of soy sauce to add saltiness, and a bit of sesame oil for greasiness... basically I was making a minimal imitation soup stock.)
- dehrmann 4y ago> I only exercise once every week or two If your goal is weight loss, this is fine, but if your goal is a healthy lifestyle, this isn't enough.